LIVE WELL
Top 10 Ways to Relieve Caregiver Stress one to bed or get up before they wake, try to take a few moments and meditate in a quiet calming place in your home. You can also lookup YouTube videos of Meditate or Yoga to follow along.
Love, obligation, or maybe out of doing what’s right, you may be one of more than 40 million adults taking care of an elderly, chronically ill, or a disabled loved one with caregiver burnout, according to the Family Caregiver Alliance.
Inhale slowly through your nose and watch your hand move out as your belly expands. There is also a trick I learned called the 8-7-6. Breathe deeply for 8 seconds, then hold your breath for 6 seconds, and exhale slowly for 6 seconds. Repeat several times and you will notice As a senior advisor at North your body start to relax and Star Senior Advisors, I have come to a calming state. It met and spoke to numerous has also helped me during individuals struggling to care situations where I was feelfor a family member looking ing extremely anxious or to relieve caregiver stress. nervous. Several times a day, we hear the sacrifice they endure, and 2. Visualize calm while it is a wonderful thing When you feel tense and to be able to help care for stressed, imagine yourself mom or dad at home where in a calm, relaxing situation. they feel most comfortable, in Use the breathing techniques some cases, this can become from above and think about strenuous on the family care- the details – how it looks, giver as they may get pulled sounds, and smells. away from other responsibilities. For example, walking on a warm beach, listening to the You may be on the road to crashing waves, smelling the caregiver burnout. salt air, and watching a beautiful sunset. Or, what really In addition to coping with calms me is watching a faa loved one’s illness, you miliar and comforting show may also deal with financial while resting on the couch. pressures, changes in family dynamics, and general dis3. Make time for a mini ruption in family life. It’s a self-massage or if you’re able recipe for caregiver burnout to book a professional one that would negatively affect A full-on massage in a spa anyone’s ability to provide would be ideal, but that good care and potentially may not always be possible. place the caregiver’s health at Check with your local masrisk. sage parlors and see if they offer a discounted rate for a What can you do to relieve monthly membership. When caregiver stress? Use these that’s not possible, a mini top 10 Stress-relievers to not self-massage is still a great only relieve stress but help way to cope with caregiver you prevent caregiver burnstress. Use circular motions out. or purchase a massager from Amazon! 1. Breathe Deeply Big deep breaths can make a 4. Meditate or Try Yoga whirl of a difference. When Sometimes, it’s hard to have you feel stressed, put your moments to yourself. If you hand near your belly button. are able to help your loved
5. Put it on paper or keep a diary Writing down your thoughts helps get them out of your head and gives you a better perspective on the things that are bothering you. A helpful exercise is to divide a piece of paper or diary into two parts. On one side, write down things you might be able to change, like finding caregiving help from home care services to come in or respite stays at assisted living communities to give you a break. On the other, write down the things you can’t change, like being the primary caregiver. Focus on the things you can change or control because stressing over things you can’t change only makes it worse. 6. Try aromatherapy Using oil diffusers is a great way to feel more relaxed like lavender, peppermint, rose, and eucalyptus. These scents can be both soothing and relaxing for not only you as the caregiver but also for your loved one. You can buy different diffusers from Amazon along with the oils or you can make a simple scent diffuser by putting a few pieces of rock salt in a small container and add a few drops of essential oils.
or shower. Soaking helps your body relax and releases tension. Add aromatherapy oils or candles from above and you can really submerge into a relaxing oasis. If you don’t have time for a bath, still try to wash your face, hands, or arms with warm or hot water. At least while rubbing a warm washcloth over your face, you can feel the warmness wash over you. 9. Adult Coloring Books Coloring can actually help to take away the stress and provide calming emotions. If you don’t like to color, then of course this may not help but if you haven’t tried in a while, I highly suggest adult coloring books or anything you like. Painting, drawing, or something similar may be a great alternative. 10. Gardening You may already do this daily and take care of the indoor and outdoor plants but I suggest looking into other plants you do not have like growing real food in a garden. You can have ready-to-eat tomatoes, parsley, cilantro, and more right from your backyard if possible which will not only improve your diet but give you a sense of purpose. You can also have your loved one help you care for the plants and give them something to do as well.
It’s important to know these tips will definitely help but will not always prevent caregiver burn-out as you may get to a point that those tips no longer work. You don’t 7. Move your body or Go for want to resent your elderly a walk in nature. loved one or cause added Getting up and moving health issues for yourself. around helps you breathe Consider joining a support more deeply and increases group or contact us to discuss circulation. If you can, go options! If you’re not ready outside for a brief walk. It’s to relocate your loved one vital to get out of the house to a senior living communieven if it is just for 15 minty, you can consider other utes as it can really make a difference in your mood. Sur- resources such as adult daycare, a senior center, private rounding yourself in nature duty in-home care or respite allows you to feel connected stays at an assisted living with the planet. If you are communities. Caregivers able to bring your loved one should not get to a point of with you, that is wonderful no return or have that terrible as this is just as beneficial burnout feeling. for them as well. If not, it’s still vital to take a brisk walk even around the house to get Visit northstarsa.com for more information or call us the blood flowing and ease at 407-796-1582 to speak with your mind. an experienced senior advisor today. We are here for 8. Take a warm bath you every step of the way. When you get a chance to take a break, take a hot bath
