As the number of aging adults in the U.S. increases, so too does the number of individuals looking after their aging loved one, most typically a spouse or parent. These caregivers are not usually health care professionals and are known as informal caregivers. The Mayo Clinic estimates that today, informal caregivers provide 80 percent of long-term care.
While informal caregiving can be rewarding because of the opportunity to help a loved one in need, it can also be extremely demanding. Many studies conclude that family caregivers experience an increased risk of caregiver stress and burnout. Common symptoms include chronic exhaustion, problems sleeping, increased abuse of alcohol or drugs, depression, self-neglect, impatience and irritability, and more frequent illnesses. Too much caregiver stress, particularly over a long time period, can cause permanent damage to the caregiver's health; and it might even be dangerous to the person under care because a burned-out, sick caregiver can't provide the necessary level of care.
If you or someone you know is showing signs of caregiver stress, here are five positive steps to help deal with the demands of caring for an aging loved one:
1. Ask for and accept help.
Too often, caregivers try to go it alone, not wishing to burden friends or family with the difficult demands of caregiving. Don't fall into this trap, because trying to take on all the responsibilities without ever getting help is a certain recipe for caregiver stress and burnout. Instead, seek help from others. If there aren't other family members nearby or friends that can help, reach out to your physician and ask about senior care resources in your area.
2. Take a healthy break.
Get outside for a daily walk, or whatever type of exercise you enjoy. Regular exercise releases hormones known to reduce stress, so strive for at least 20 to 30 minutes of physical activity each day. A good time to take that brisk walk is when your loved one is napping or when friends/family are visiting.
3. Focus on your health.
Self-neglect is one of the most common side-effects of caregiving. The caregiver stops paying enough attention to his or her own health in favor of looking after the loved one. It's not uncommon for caregivers to eat unhealthy foods, overindulge in alcohol or abuse drugs like sleeping pills to alleviate constant tiredness, forget to take medication, and/or stop getting regular check-ups. The result of this self-neglect? You become sick and ultimately unable to continue caring for your loved one. Instead, make sure to eat a healthful diet rich in proteins, fresh fruit and vegetables, and complex carbohydrates; take your prescription medications; see your doctor regularly; and get plenty of sleep.
4. Join a support group.
Even if you're not usually a "joiner", you'll likely be pleasantly surprised at the value a support group can provide. You get practical problem-solving tips in an encouraging and non-judgmental forum and you find a place to lay down your problems at the feet of others who know exactly what you're going through.
5. Recognize and accept your limits.
Nobody can be a perfect caregiver all the time. You'll have bad days when you're impatient and irritated. Learn to accept that frustration is normal and natural. If and when the time comes when you simply don't feel able to continue caregiving, don't feel guilty and keep trying at the expense of your own and your loved one's safety. Instead, begin to research senior living communities that can help your loved one live more safely and comfortably.
What do you do to manage caregiver stress?
