Caregiving: Stress Management and Burnout Prevention
FROM THE CLEVELAND CLINIC INFORMATION CENTER:
Sometimes, the pressure of caring for someone who is elderly or who has a chronic illness can lead to stress and a condition called caregiver burnout. In order to prevent this, managing one' stress levels is essential.
> What is stress?
Stress affects everyone. Stress is a reaction to changes that require you to adjust or respond. Our bodies are designed to feel stress and react to it. Not always a bad thing, stress keeps us alert and ready to escape danger. It's not always possible to avoid change or the situations that can cause stress and, as a result, you can begin to feel overwhelmed and unable to cope. When it persists, stress can affect the body's immune system, possibly resulting in illness.
The key to coping with stress is to identify the causes of stress in your life, and then learn healthy ways to deal with them. It's important to remember that stress comes from how you respond to stressful events. Therefore, you have some control over stress and how it affects you. We all have our own way of coping with change, so the causes of stress can be different for each person. Becoming a caregiver is a common source of stress for many people.
When you are not sure of the exact cause of your stress, it may be helpful to know the warning signs. Once you can identify these signs, you can learn how your body responds to stress. You can then take appropriate steps to reduce and manage stress.
> What are the warning signs of stress?
EMOTIONAL WARNING SIGNS:
Anger
Inability to concentrate
Unproductive worry
Sadness
Frequent Mood Swings
PHYSICAL WARNING SIGNS:
Stooped posture
Sweaty palms
Tension headaches
Neck pain
Chronic back pain
Chronic fatigue
Weight gain or loss
Problems with sleep
BEHAVIORAL WARNING SIGNS:
Over-reacting
Acting on impulse
Using alcohol or drugs
Withdrawing from relationships
Changing jobs often
>What can I do to reduce the stress in my life?
Finding ways to reduce stress will help lessen the long-term emotional and physical toll of caregiving. Tips for managing stress include the following:
- Keep a positive attitude.
- Accept that there are events you cannot control
- Be assertive instead of aggressive. "Assert" your feelings, opinions or beliefs instead of becoming angry, combative or passive.
- Learn to relax.
- Exercise regularly. Your body can fight stress better when it is fit.
- Eat well-balanced meals.
- Stop smoking
- Limit yourself to moderate alcohol and caffeine intake
- Set realistic goals and expectations
- Get enough rest and sleep. Your body needs time to recover from stressful events.
- Don't rely on alcohol or drugs to reduce stress.
- Learn to use stress management techniques and coping mechanisms, such as deep breathing or guided imagery.
Most people don't have a plan for coping with stress. Fortunately, there are a number of techniques that you can use to help deal with stress. They include the following:
TWO-MINUTE RELAXATION EXERCISE:
Switch your thoughts to yourself and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can - relax your muscles completely - begin at your feet and work your way up to your face and head. Rotate your head in a smooth, circular motion once or twice (stop if any movements cause pain). Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel more relaxed.
MIND RELAXATION:
Sit in a comfortable, quiet place and close your eyes. Breathe normally through your nose. As you exhale, silently say to yourself the word "one", a short word such as "peaceful" or a short phrase such as "I feel quiet." Continue for 10 minutes. If your mind wanders, gently remind yourself to think about your breathing and your chosen word or phrase. Let your breathing become slow and steady.
DEEP BREATHING RELAXATION:
Imagine a spot just below your navel. Breathe into that spot and fill your abdomen with air. Let the air fill you from the abdomen up, then let it out like deflating a balloon. With every long, slow breath out, you should feel more relaxed.
Uncontrolled stress can lead to a serious disorder called depression. A depressed mood is a normal reaction to loss, life's struggles or an injured self-esteem. Sometimes, though, depression becomes intense, lasts for long periods and can prevent a person from leading a normal life. Depression that has these characteristics is a treatable condition. If you suspect that you or someone you know may be suffering depression - seek medical attention.
>What is caregiver burnout?
Caregiver burnout is a state of physical, emotional and mental exhaustion that may be accompanied by a change in attitude, from positive and caring to negative and unconcerned. Burnout can occur when caregivers don't get the help they need, or if they try to do more than they are able - physically or financially. Caregivers who are "burned out" may experience fatigue, stress, anxiety and depression. Many caregivers also experience feelings of guilt if they spend time on themselves rather than on their ill or elderly loved one. Caregivers often are so busy caring for others and performing their daily tasks that they tend to neglect their own emotional, physical and spiritual health. The demands on a caregiver's body, mind and emotions can easily seem overwhelming, leading to exhaustion, hopelessness and, ultimately, burnout.
>How can burnout be prevented?
There are steps you can take to help prevent caregiver burnout:
- Find someone you trust - such as a friend, co-worker or neighbor - to talk to about your feelings and frustrations.
- Set realistic goals. Accept that you may need help with caregiving and turn to others for help with some tasks.
- Be realistic about your loved one's disease and condition, especially if it is a progressive disease such as Parkinson's or Alzheimer's.
- Don't forget about yourself because you're too busy caring for someone else. Set aside time for yourself, even if it's just an hour or two. Remember, self-care is not a luxury. It is an absolute necessity for caregivers.
- Talk to a professional. Most therapists, social workers and clergy members are trained to counsel individuals dealing with a wide range of physical and emotional issues.
- Use humor to help deal with everyday stresses. Remember to lighten up and accentuate the positive.
- Accept your feelings. Having negative feelings - such as frustration or anger about your responsibilities or the person for whom you are caring - is normal. It does not make you a bad person or a bad caregiver.
- Join a support group. Sharing your feelings and experiences with others in the same situation can help you manage stress, locate resources, and reduce feelings of frustration and isolation.
- Contact the local chapter of the Alzheimer's Association for information on services available in your area, such as adult day services, support groups and respite care. (716) 626-0600.
For information about Elderwood Senior Care - please contact us at (716)633-3900.