The All-Too-Common Caregiving Burn-Out

Posted by Donna Mae Scheib on October 25, 2017

The All-Too-Common Caregiving Burn-Out

A lot has been written about the value of caregiving and the importance of taking good care of yourself so you can take care of others. Let’s face it. Caregiving can take a toll on the caregiver. It affects, among many things, our own health, relationships, finances, and overall quality of life.

What are some things a caregiver can to do stay healthy?

Eat healthy

Watching both what you eat and the amount is important. It is best to avoid processed meats, high-fat takeout food, sugary snacks, and refined carbohydrates. Instead, try eating more fresh fruits and vegetables and cooking more meals at home.   

Exercise

Although the amount of physical activity needed for overall health varies for individuals, doctors advise 2.5 to 5 hours a week of moderate-intensity activity such as brisk walking. If you can’t find the time for regular trips to a gym or squeezing in a walk, try to get more active throughout your day. Even those often-dreaded household chores along with climbing stairs instead of taking an elevator count as activity.

You might want to vary your activities throughout the week and add in some strength training about twice a week with either free weights, weight machines, or specific body weight exercises. Exercise has lots of health benefits: it controls weight, combats health conditions/diseases, improves mood, boosts energy, promotes better sleep, and can be fun/social.

Engage in Mindfulness Exercises

Mindfulness is the practice of purposely focusing your attention on the present moment and accepting it without judgment. Some popular mindfulness exercises include yoga, meditation, and journaling, which like among others help rejuvenate and soothe the mind.

Explore Art

Any art medium (drawing, painting, etc.) is great to help express your present feelings whether negative, neutral or positive. It can also be a means to show what makes you happy and to increase your state of happiness.

Incorporate Music

Learn to play an instrument that you have always wanted to play or listen to the types of music that relax you or give you joy. Music helps take your mind to another place so you are rested and you are not thinking about the caregiving role and all you need to do for your loved one.

Share Responsibility

Is there a relative or friend who can help you with the caregiving so it frees up a little time for you? Besides gaining some leisure time, you will have a sounding board to share thoughts and feelings with as this person will be more apt to know what you are dealing with as you are both caring for the same individual.

Laugh a Little

When was the last time you laughed? Check out some funny movies, a comedy television show, humorous YouTube videos, or that book that is guaranteed to bring smiles to the reader. Laughter does wonders for uplifting your spirit and putting things in perspective.

Learn about Available Help

Look in your phone book or online for community resources that provide knowledge and help for caregivers in your community and state. Read the testimonials and see what resources have helped others in similar situations.

Develop Spiritual Practices

Whatever your beliefs, simple prayer or inspirational readings will offer strength, comfort, direction, and optimism. Perhaps you want to add this dimension to your daily life.

Join a Support Group

You might find a support group online or in person. Generally, support groups offer you a safe place where participants understand what you are going through. Just having someone to listen to you or if you do the listening, either way, the experience can be therapeutic.

Practice Self-Talk

Get in the habit of saying positive statements about you dealing with the situation of your loved one and how you are coping. Believe in yourself and your abilities.

Try Physical Stress Relievers

Whether it’s a soft squeezable ball, deep breathing exercises, or a physical massage, these all help to relieve stress and help you to feel healthier and more in tune with life.

Volunteer

Although as a caregiver you already have limited time, see if you can volunteer in some way in your community. This will most likely expand your social network as well as empower you to feel good about yourself. Look in your local paper for volunteer opportunities or contact your community help line or community center for ideas.

Adopt a Pet

If you have the time, you might consider adopting a pet. Their companionship offers comfort and will add to your day’s happiness. If you don’t have the interest or the ability to adopt a pet, and still love animals, you can spend some time at an animal shelter holding or caring for kittens and puppies or even walking the dogs.

Find a Professional Counselor

If your feelings and thoughts are just too “dark” and “overwhelming” after trying some approaches for self-care, then meeting with a counselor might be the answer. Those specially trained in coping techniques to meet life’s challenges will be most helpful.  

Caregiving is hard work. Hopefully, some of the suggestions discussed in this article will help you improve the quality of your life while you improving the life of someone else. By creating your own wellness plan tailored to your needs, you can avoid the caregiving burn-out. Remember, a healthy caregiver can provide the best care to their loved one and at the same time, they can be healthy, too.