There’s a lot to be said about looking out for number one, especially if you’re a caregiver. Being a caregiver is exceptionally demanding in multiple mental and physical ways. Many caregivers suffer from symptoms of burnout, stress or experience health problems of their own due to the ongoing strain. While there are many rewards involved in caring for someone else, there are also many challenges, and if you are a caregiver, you should be vigilant about maintaining your own good health.
If you learn to recognize some signs of stress that are common to caregivers and follow some simple guidelines for self-care, you can protect your own health and make yourself a better overall caregiver in the process.
Warning Signs of Caregiver Stress
It is common for a caregiver to become fixated on the needs of the loved one being cared for and overlook his or her own needs. This is the most frequent cause of caregiver stress and burnout.
It’s essential that you understand some of the warning signs of these afflictions so you can head them off at the pass before they affect your health. Consider the following symptoms and evaluate yourself to determine if you’re suffering from any of them. If you feel you are, you may need to pause for a moment and figure out ways to offer yourself the same level of care you provide to others. Here are some of signs that you are overdoing it:
- You’re always tired and want to sleep more than normal.
- You feel emotionally drained, worried, overwhelmed and/or anxious much of the time.
- You’ve lost interest in hobbies and social events that you used to enjoy.
- You feel sad or depressed.
- You don’t feel well physically. Common complaints include body aches, headaches or other physical ailments.
- You find yourself frequently turning to alcohol or drugs, including prescription medications.
- You’ve experienced significant weight gain or loss recently.
Self-Care for Caregivers
When you are focused on someone else’s needs (which are probably very substantial), it may seem selfish or even impossible to make your own health a priority. However, if you wish to continue to provide quality care for your loved one, you need to take some time to give yourself some TLC.
The following self-care will help you stay strong and healthy while caring for your loved one.
- Don’t be afraid to ask for or accept help. There may be someone else in your family, a family friend or even a professional service who can offer you some relief from your caregiving duties. Help could come in the form of someone sitting with your loved one a couple of nights per week so you can relax, visit friends or go do something you enjoy. It could include someone doing some grocery shopping for you or running errands. There are many ways that others can help, and you should never be afraid to reach out when you feel overwhelmed.
- Go to the doctor. Don’t neglect your personal medical care. Make sure you schedule and keep appointments for routine tests, physical exams and for follow-up on any health concerns you may have.
- Keep up with your own health goals. If you have an exercise routine or running program that you followed in the past, you should continue to keep up with it while you are acting as a caregiver. Do not abandon nutritional needs or neglect your need for fresh air. Neglecting your health goals will not make you a better caregiver and will only compromise your own good health.
- Consider a support group. If you are experiencing symptoms of caregiver stress, consider seeking support from a caregiver’s group. This type of social and therapeutic outlet is a great place to make new friends who understand your challenges and to learn tips and tricks that can help you provide the best care while also keeping yourself healthy.
- Give yourself a break. It’s common for caregivers to feel like they’re not doing “enough.” Remind yourself that there is no perfect caregiver and that you’re doing your best. There will be times when you feel exhausted, frustrated and helpless. Reach out to your loved one’s doctors for help with making medical decisions and go easy on yourself. What you’re doing is not easy for anyone.
- Be realistic. Don’t try to conquer too many tasks in a given day. Allow yourself time to relax between tasks and break them down into manageable goals rather than large, overwhelming plans. If you are unable to take on additional requests, such as making dinner for visitors, don’t be afraid to say so and explain why. You’ll be surprised how accepting people are and how well they understand how much you are already doing.
- Stay in touch with friends. This might seem simple, but it is a frequently forgotten part of life for many caregivers. Spend time with friends and allow them to support you in your efforts. Let them be a sounding board if you need advice and enjoy their company for a much-needed break.
- Keep your sense of humor. It’s difficult to deal with a loved one who is in declining health, and you may feel overwhelmed, sad and worried about the future. Make sure you remember to laugh each day and share your sense of humor with others, including your loved one. Laughing and sharing in moments of levity and joy is an essential part of staying healthy.