Current statistics show that more than one in five Americans are caregivers for an adult or child with special needs. In fact, research by the World Economic Forum shows that this number is set to increase, as the US will experience a shortage of over 100,000 caregivers for the aging population. Looking after a family member with special needs, whether they have a serious medical condition, mental disorder, or physical disability, can take an enormous toll on your well-being.
Studies show that informal caregivers tend to experience increased emotional exhaustion and depersonalization. This can happen due to the long-term stress of looking after a loved one, and it can impact your physical and mental health. Considering how many people are currently informal caregivers, it’s important to consider how they can practice self-care. Here are a few ways you can take better care of yourself as a caregiver.
Practice Deep Breathing
When you’re caught up in looking after a loved one with a debilitating condition, it’s easy to lose track of how you’re breathing. Evidence shows that hyperventilating, i.e., taking short, rapid breaths, can stimulate your sympathetic nervous system, which regulates your body’s stress response. Taking out a few minutes to practice breath awareness and paced breathing can help reduce your stress.
A simple technique is to breathe in slowly through your nose while counting to five, holding your breath for five counts, and exhaling while counting to five. Gradually increase the length of your exhalation for deeper relaxation.
Join Caregiver Support Groups
Taking care of a loved one with a serious medical or mental health condition can leave you no time to keep up with old hobbies, habits, and routines. As your peers and friends go on with their daily lives, it can feel as though no one understands what you’re going through. Joining caregiver support groups provides an opportunity to connect with other caregivers who are in a similar position as you.
By realizing that you’re not alone, you can feel self-compassion and build connections with others. This also gives you a chance to learn about your loved one’s condition and how to take better care of them. For instance, if you’re part of a support group for caregivers with bipolar spouses, you can learn more about the condition. This includes treatment approaches, management strategies, and even how it differs from other conditions, such as ADHD vs bipolar in adults.
Get Enough Sleep Every Night
While it’s easy to skip a good night’s rest because of stress and caregiver responsibilities, sleep deprivation can contribute to higher stress levels, depression, and feelings of frustration. Though you think you’ll get more work done by sleeping less, a lack of sleep can affect your problem-solving and thinking skills. Over time, it can affect your memory, attention span, and patience – all the things you need to help look after a loved one.
It’s recommended that you get at least 7 to 9 hours of sleep every night. And if you spend a large chunk of your time tossing and turning, creating the right sleeping environment and avoiding excessive amounts of caffeine can help you fall asleep faster.
Focus On What You Eat
When you’re busy preparing meals for an elderly parent or dependent child, it’s easy to forget about your own nutrition or skip meals entirely. Sure, it’s tempting to reach for frozen meals or takeout, but what you eat can affect your stress levels. Excessive stress is linked to inflammation, so eating processed foods with large amounts of refined sugars will only make things worse.
Staying hydrated and adding enough fiber to your diet can help you manage stress, improve sleep, and maintain steady energy levels. Instead of pre-prepared frozen meals, make quick meals by adding fresh vegetables, whole grains, and a source of protein. You can also take a daily supplement to avoid nutritional deficiencies.
Ask For Help
Preferably, caregiving should be a shared responsibility, but if other family members are unable or unwilling to provide support, the responsibility can fall on one person. If you’re the primary caregiver, asking for help can help you avoid stress and burnout while allowing you to make time for self-care. A few ways to ask for help include:
- Giving each family member a specific responsibility, even if it’s a small task. For instance, if you have family members who live far away, asking them to check in for a week each year can help you take some time off for yourself.
- Designate a task for each family member so you can handle aspects of medical care with efficiency. For instance, two siblings can pay medical bills, while one can pay for groceries.
- Talk to other family members about what you’re going through. If you don’t express your concerns, they won’t know that you need help.
- Don’t try to control every aspect of the caregiving process. Otherwise, the rest of your family will be less willing to step in and think that you have it under control.
Practice Better Communication
As a caregiver, you’ll experience a lot of frustration from not being able to communicate your needs. From family members and friends to healthcare professionals and insurance companies – you’ll have to communicate with many people. It’s important to be specific and express your feelings clearly to reach a mutual understanding. You should also practice active listening; your family has a right to their opinion, so listen to them without getting defensive. More importantly, try to respect and understand everyone’s feelings. If you’re worried or scared, talk about your fears with your loved ones; this helps start a meaningful discussion.
Conclusion
Being a caregiver is a challenging responsibility that can feel exhausting and frustrating at times. Nevertheless, remember that how well you take care of yourself can affect your ability to look after your loved one. Some self-care strategies include deep breathing, asking for help, focusing on your nutrition, and getting enough sleep each night.
