Family caregivers often experience frequent or chronic stress due to the pressures of caring for a loved one. Chronic stress can take a heavy toll on your physical and mental health. It’s important to prioritize your own care and find ways to manage and relieve stress. Otherwise, you may suffer from caregiver burnout, which could put you at risk of health problems and compromise your ability to care for your loved one. Here are some tips for preventing and managing caregiver stress to maintain your health and overall well-being.

Recognize the Symptoms of Caregiver Stress

If you’re able to recognize the symptoms of caregiver stress, you can seek help before they begin to affect your overall health and quality of life. The most common symptoms are:

Anger or frustration with the person you’re caring for or the people who try to help
Resentment of the people who have more freedom than you do because they aren’t caring for a family member
Anxiety about the future or an inability to make plans for your own future
Withdrawal from family or social events or lack of time to take part in them
Depression or feelings of hopelessness
Inability to sleep or intense feelings of fatigue or exhaustion
Frequent illnesses, body aches, headaches, or injuries
Irritability or mood swings
Inability to concentrate or periods of brain fog or memory loss
Trouble making plans because you don’t see the point or don’t know when you’ll have time
Neglect of your other family members or pets
Neglect of your own housework, meal planning, nutrition, hygiene, or physical and mental health

Understand the Dangers of Caregiver Burnout

Caregiver burnout is a state of physical, emotional, and mental exhaustion that can occur when you provide ongoing or long-term care for a loved one. You can reduce your risk of caregiver burnout by making time for your own needs, seeking help and resources, hiring a respite in-home caregiver or relying on friends and family for help, and managing your physical and mental health. Ignoring symptoms of caregiver stress or burnout can increase your risk of:

Chronic health problems
Depression, anxiety, and feelings of hopelessness
Social isolation
Substance overuse
Strain on relationships with friends, family, or your partner
Compromised quality of care for your loved one
Increased risk of health problems for your loved one

Ask for Help Before You Need It

It’s important to ask friends, family, or professionals for help before you think you’ll need it. Planning ahead will give you a greater sense of control and make it easier for you to make and keep appointments or plans with loved ones. Try to anticipate when you might need a helping hand, and ask friends or family to provide respite caregiving services. You can also hire a respite caregiver or elder care specialist to provide in-home care services every week, month, or whenever you need them so that you have time to relax, spend time with friends, or handle other matters.

Join a Support Group or Seek Support Resources

Investigate community resources for family caregivers, either in person or online. You can also join a support group so that you can get support, comfort, and guidance from others in your position. Joining a club, pursuing your hobbies, or making time for your spiritual needs can also be a form of support and reduce your risk of stress.

Practice Relaxation and Stress Management Techniques

If you feel it would help, visit a therapist or counselor who can help you manage your stress. They can help you understand and explore stress management and relaxation techniques that can improve your physical and mental health, such as:

Journaling
Mindfulness
Meditation
Deep breathing
Yoga
Therapeutic exercise
Acupuncture
Massage therapy

Improve Your Diet and Nutrition

Your diet has a huge impact on your energy levels, focus, clarity, cognitive abilities, and physical and mental health. If you aren’t making time to eat three healthy meals a day and stay properly hydrated, you may suffer from fatigue, dehydration, headaches, and other issues. Talk to your physician or a nutritionist about how to make sure you eat a healthy, balanced diet while managing a busy schedule and juggling multiple priorities. Get tested for nutrient or vitamin deficiencies that could be affecting your health and mood. Subscribing to a meal delivery program or using meal prepping techniques can help you eat healthier.

Make Time for Exercise

Though it may be hard, it’s important to make time for daily exercise. Even a 20 minute walk every day can improve your health and mood and reduce your stress levels. You can also try doing stretching exercises throughout the day, lifting weights, or trying to fit in a yoga class a few times a week. If you hire an in-home caregiver, they can care for your loved one while you go to the gym or work out at home.

Improve Your Sleep Hygiene

When you aren’t getting enough sleep, minor problems will feel magnified and your stress levels will rise. A therapist or other health professional can help you better understand how to improve your sleep. Some tips for improving sleep hygiene are:

Keeping your bedroom cool and dark and using blackout shades or curtains
Using a sleep machine or earplugs to block out noise
Changing your mattress and pillows so that they provide more support
Going to bed and getting up at the same time each day
Avoiding naps
Reducing your caffeine intake
Not eating right before bed
Reducing your alcohol intake
Quitting smoking or nicotine use
Using relaxation or meditation techniques when you get in bed
Avoiding screens for at least 30 minutes before bed

Socialize and Enjoy Your Hobbies

Maintaining a somewhat normal social routine can significantly reduce your stress. Try to make time to socialize and enjoy your hobbies. At least once a week, hire a respite caregiver or ask a family member or friend to take over caregiving duties for a few hours. Get coffee with a friend, get a massage or a manicure, go to a movie, or do another activity that you enjoy and that will lower your stress levels.

Hire a Respite Caregiver

A respite caregiver is a home care professional who can provide as-needed support when you need to leave your home. They can assist your loved one with the activities of daily living, including meal preparation and feeding, bathing and grooming, toileting, mobility assistance, and medication reminders. They can also provide companionship and socialization and protect your loved one from accidents or injuries while you’re away. Some caregivers have specialized skills and training, including dementia care and Alzheimer’s care.

Call Placita In Home Care Today

At Placita In Home Care, we offer flexible in-home care services in Southern Arizona. We can offer regularly scheduled or routine home care, or respite care services. We also specialize in Alzheimer’s and dementia care, in-home hospice care, and joint replacement care. Our compassionate caregivers are highly trained, skilled, and experienced and can give your loved one the level of care they deserve. To schedule a consultation for in-home care in the Tucson or Phoenix metro area, call us today or fill out our contact form online.