Balancing Caregiving and Personal Well-Being

Taking care of yourself is one of the most important things you can do as a caregiver. Caregiving is not easy — not for the caregiver and not for the person receiving care. It requires sacrifices and adjustments for everyone. Often, family caregivers must juggle work and family life to make time for these new responsibilities.

Caregivers do so much for others. Because there is so much expected of them, many caregivers don’t spend time taking care of themselves. They are less likely to get preventive health services, like annual checkups, and to practice regular self-care. They tend to have a higher risk of physical and mental health issues, sleep problems, and chronic conditions such as high blood pressure due to the added stress.

 

Recognizing the Signs of Caregiver Stress

It’s important not to ignore signs that you may be experiencing stress due to the extra responsibility and worries brought on by caregiving. Signs of caregiver stress can include:

• Feeling exhausted, overwhelmed, or anxious
• Becoming easily angered or impatient
• Feeling lonely or disconnected from others
• Having trouble sleeping or not getting enough sleep
• Feeling hopeless, or losing interest in activities you previously enjoyed
• Having frequent headaches, pain, or other physical problems
• Not having enough time to exercise or prepare healthy food for yourself
• Skipping personal care tasks

 

Identifying Possible Stress Triggers

Don’t wait until you are completely overwhelmed. Learn what “your” warning signs are and take steps to reduce sources of stress whenever possible. Your level of stress is influenced by many factors, such as:

• Your coping abilities. How you coped with stress in the past predicts how you will cope now. Identify your current coping strengths so that you can build on them.
• Your caregiving situation. Some caregiving situations are more stressful than others. Caring for a person with dementia could be more stressful than caring for someone with a physical limitation.
• Whether or not support is available.

 

 

Tips for Overcoming Common Challenges Caregivers Face

The physical and emotional demands of caring for a loved one with a serious illness can be exhausting and even lead to burnout. It’s important to maintain your own health and well-being so you can provide the best possible care. Here are tips for handling some of the common challenges for caregivers:

 

1.) Take time for yourself and your own needs.

When caring for a loved one, it’s important to take time for yourself and your own needs. Pay attention to changes in your mood, a loss of interest in usual activities or the inability to accomplish usual tasks.

 

2.) Nutrition Matters.

Eat a well-balanced diet that includes a variety of healthy foods. Drink plenty of water every day.

 

3.) Be active.

Find something active that you enjoy. That might be walking, dancing, gardening, or playing with a pet. Even short periods of exercise can be beneficial. Exercise by taking short walks daily or at least three times a week.

 

4.) Reduce stress.

Experiment with relaxation techniques like meditation, tai chi, or yoga. Listen to relaxation recordings or relaxing music.  Download a smartphone app with guided meditations or relaxing music.

 

5.) Schedule short rest periods between activities.

Make it a priority to get a good night’s sleep. Do your best to get seven to nine hours of sleep each night. Develop a relaxing bedtime routine to make it easier to fall asleep. Try to go to sleep and get up at the same time each day.

 

6.) Set limits for what you can do.

When you’re a caregiver, it can feel nearly impossible to set boundaries for yourself. You love the person you’re caring for, and you want the best for them— but setting boundaries helps you do what’s best for you, too. Learn to say no and build up your resilience so you can feel more comfortable asserting your boundaries, limitations and needs.

 

7.) Don’t overload your daily to-do list.

Be realistic and make time to relax. Set aside time each week to do something you enjoy that has nothing to do with caregiving. It can be as simple as watching a favorite TV show, reading a magazine, or working on a hobby.

 

8.) Don’t be afraid to accept help.

Let family members and friends help with household chores, meal preparation, childcare and shopping. Ask for small things at first, if that makes it easier for you. Consider a person’s skills and interests when thinking about how they could help. Be prepared with a list of things that need to be done, and let the other person choose what they’d like to do.

 

9.) Keep communication open.

Keep the lines of communication open among your loved one, you, your family and friends, and the health care team. Keep up with your own health. Make that doctor’s appointment you’ve been putting off. Tell your doctor that you’re a caregiver: They may be able to suggest resources online or in your community. Share your feelings with family members or other caregivers or join a support group. Learn from them, then take appropriate action.

 

10.) Reach out for support.

Talk to a trusted family member or friend or seek counseling from a mental health professional. Join an online or in-person support group for caregivers. These are people who will know what you’re going through and may have suggestions or advice.

 

11.) Be kind to yourself.

You don’t have to pretend to be cheerful all the time. Feelings of sadness, frustration, and guilt are normal and understandable. Express your feelings by writing in a journal or talking with a friend. Give yourself credit: The care you give does make a difference.

 

Helping Someone Who is Experiencing Caregiver Burnout

A primary caregiver — especially a spouse or adult child — may be hesitant to ask for a break. If you know someone who is experiencing caregiver burnout, here are some ways you can help them:

• Offer to stay with the older adult for one afternoon a week, so the caregiver can have some personal time.
• Arrange for regular respite care in the form of a volunteer, an in-home aide, or an adult day care program.
• If you live far away, travel to stay with the older adult for a few days so the primary caregiver can take a vacation or just have some time off.

 

Caregiving is a Role of Sacrifice and Dedication

The stresses of being a caregiver makes some people think twice and others decide that caregiving is not for them. The need for caregivers is growing along with the aging US population and it’s not expected to decline in the foreseeable future. The number of caregivers increased from 43.5 million in 2015 to about 53 million in 2020, or more than 1 in 5 Americans. By 2030, an estimated 73 million people in the United States will be 65 years or older. Many will require daily assistance from at least one caregiver to maintain quality of life, independence, and physical and social well-being.

Another issue that makes some people think twice about being a caregiver is the financial strain. Many employed caregivers have had to leave work early or take time away from work, resulting in lost wages. Nearly 2 in 10 employed caregivers had to stop working, while 4 in 10 had to reduce their working hours to care for a loved one. Caregivers sometimes pay out-of-pocket for caregiving services, meals, medical supplies, and other expenses. Almost 80% of caregivers report paying out-of-pocket for routine expenses for those needing care. The average yearly out-of-pocket cost for caregivers is $7,200, and this cost rises to nearly $9,000 per year for caregivers of someone with dementia. 

The continual demands of caring for someone else can strain even the most energetic, organized person. That’s why it’s so important for you to take care of yourself. Professionals recommend being kind and patient with yourself. Self-care supports your overall well-being.

 

 

There may come a time when you physically, emotionally, or financially can’t continue in the role of a caregiver. If that time comes for you, you may want to consider a senior living community such as The Ohio Masonic Communities. The Ohio Masonic Communities offers three senior living communities across the state of Ohio – Browning Masonic Community in Waterville, Ohio, Springfield Masonic Community in Springfield, Ohio, and Western Reserve Masonic Community in Medina, Ohio – each offers premier living options with exceptional experiences so residents can live their best lives. If you are interested in learning more about one of our communities, give us a call at 1-877-881-1623. We will be happy to answer all your questions and be a trusted resource in the search for the right community for you!