“I NEED A BREAK!” THE IMPORTANCE OF SELF-CARE FOR THE CAREGIVER overeating or skipping meals, lack of concentration, and having a difficult time relaxing The National Alliance for are all signs of caregiver Caregiving, in partnership stress and burnout. Once with AARP, estimates one in this is identified the question five Americans are providing becomes what to do about it. unpaid care to an adult 5 SELF-CARE TIPS TO family member or friend. THRIVE AS A CAREGIVER That translates to nearly 53 1.Take regular breaks. million people or 21.3% Pencil time in for yourself of the population in this each day. Perhaps 15 minutes country engaged in unpaid caregiving. Of those, 24% are of meditation, a 20-minute walk, yoga class, or tai providing care for more than chi. The activity should be one person, and 26% report having difficulty coordinating something that makes you feel grounded and revitalized. care for their care receivers. Make this part of your daily 61% of caregivers also work schedule and write it down. full-time! Of great concern Remember, downtime is is that 23% of American essential in making it possible caregivers report that for you to keep up with the caregiving has made their mental and physical demands own health worse. of caregiving. Caregivers report too often 2. Ask for help. There are not having the time to take only so many hours in a day, care of themselves or spend and only one of you. Don’t time with their families.They be afraid to ask for help. delay or miss their own When we do it all, everyone doctor appointments, or assumes we don’t need help. routine medical screenings, which can lead to a decline in Make a list of tasks that others can help with like grocery their own health. They often shopping, scheduling MD become more susceptible appointments, bringing over to depression, mood swings, sleep deprivation, resentment, dinner once a week, and ask and weight gain. Additionally, for help. fatigue, irritability, feeling 3. Nourish your mental hopeless and overwhelmed, and physical health. neglecting responsibilities, Eating nutritious meals, engaging in excessive getting enough rest, regular smoking or drinking, exercise, taking breaks, and Submitted by Patricia Avery, CRC Program Coordinator
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Extension Connection
May 2022
maintaining friendships and social contacts all will keep your body and mind healthy. Seek professional help from a psychotherapist or psychiatrist when needed. You aren’t doing your loved one a favor if you run out of steam and are shorttempered. Insighttimer.com is a free app that provides help with sleep, anxiety, and stress management. 4. Simplify your life. You can’t do it all. Look for ways to simplify your schedule. Learning to schedule extra time throughout the day for unexpected occurrences can reduce stress and anxiety when they inevitably happen. Prepare fast and easy meals. And the big one: Learn to say NO. Evaluate the effect of taking on extra responsibility before agreeing to do so. The extra tasks may cause you and your loved one more strain. Allow someone else to chair the committee or prepare the holiday dinner. Your plate is already full.
