“I Need a Break!” The Importance of Self- Care for the Caregiver

“I NEED A BREAK!” THE IMPORTANCE OF SELF-CARE FOR THE CAREGIVER

Submitted by Patricia Avery, CRC Program Coordinator

The National Alliance for Caregiving, in partnership with AARP, estimates one in five Americans are providing unpaid care to an adult family member or friend. That translates to nearly 53 million people or 21.3% of the population in this country engaged in unpaid caregiving. Of those, 24% are providing care for more than one person, and 26% report having difficulty coordinating care for their care receivers. 61% of caregivers also work full-time! Of great concern is that 23% of American caregivers report that caregiving has made their own health worse. Caregivers report too often not having the time to take care of themselves or spend time with their families. They delay or miss their own doctor appointments, or routine medical screenings, which can lead to a decline in their own health. They often become more susceptible to depression, mood swings, sleep deprivation, resentment, and weight gain. Additionally, fatigue, irritability, feeling hopeless and overwhelmed, neglecting responsibilities, engaging in excessive smoking or drinking, overeating or skipping meals, lack of concentration, and having a difficult time relaxing are all signs of caregiver stress and burnout. Once this is identified the question becomes what to do about it.

5 SELF-CARE TIPS TO THRIVE AS A CAREGIVER 1. Take regular breaks.

Pencil time in for yourself each day. Perhaps 15 minutes of meditation, a 20-minute walk, yoga class, or tai chi. The activity should be something that makes you feel grounded and revitalized. Make this part of your daily schedule and write it down. Remember, downtime is essential in making it possible for you to keep up with the mental and physical demands of caregiving. 2. Ask for help. There are only so many hours in a day, and only one of you. Don’t be afraid to ask for help. When we do it all, everyone assumes we don’t need help. Make a list of tasks that others can help with like grocery shopping, scheduling MD appointments, bringing over dinner once a week, and ask for help.

3. Nourish your mental and physical health.

Eating nutritious meals, getting enough rest, regular exercise, taking breaks, and 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.