Overcoming Caregiver Stress

Many people are responsible for caring for family members, whether for aging parents or sick or disabled spouses or children. Caregiving is an honor, yet it can be emotionally, mentally, physically, spiritually, and financially draining. Taking steps to overcome caregiver stress will help restore and refresh your health.

How to Overcome Caregiver Stress

You can beat caregiver stress by prioritizing your health throughout your day. It may seem impossible with your responsibilities, but even short breaks away from caregiving can help ease the stress. Giving yourself 10-minute breaks throughout the day can alleviate muscle tension and allow you to nurture your well-being.

For example, consider walking around the block for ten minutes in the morning, perhaps while checking the mailbox. Enjoy a nutritious lunch in the afternoon while listening to music for 20 minutes. Wind down by adopting a nightly routine, even if it only consists of three steps. These breaks allow your mind and body to reset. Depending on the activity, your brain may release serotonin and dopamine, chemicals in the brain that promote peace and overall well-being.

As you read the following suggestions for relieving caregiver stress, remember that balancing short bursts of activity with calming tasks will benefit you physically and mentally. Consider exercising for ten minutes (a brisk walk will work), followed by a few minutes of reading, perhaps while waiting for a meal to finish cooking or for the laundry to finish in the dryer. Use those spare moments to do something for yourself.

Honor your body

The Bible says, “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your bodies.” (1 Corinthians 6:19-20, NIV) Yet many of us place other responsibilities above our own health.

Honoring your body through movement, healthy eating, and prioritizing sleep is not selfish; living in a healthy vessel for the Lord is mandatory. You cannot take care of others if you are in a state of stress and fight-or-flight mode every day. The body eventually breaks down from the constant cortisol increase and chronic inflammation. You will develop physical conditions, such as digestive problems, heart issues, high blood pressure, nutrient deficiencies, obesity, and diabetes.

Caregiving is an enormous responsibility that should be shared. Nurses work shifts in a hospital or another facility to care for their patients. Many caregivers work at home 24/7 or full-time while also caregiving.

Honor your health by asking friends and family to help share the responsibilities, or look into local resources that will bring help to you. A 45-minute visit from a CNA may not seem like much time, but it could afford you the moment you need to work out, read a book, or take a catnap.

Schedule twenty minutes to walk in nature

Frontiers in Psychology published a study in 2019 that confirmed what many of us already knew: you can lower stress hormones by spending 20 minutes outside in nature. Cortisol is a stress hormone given to us by God to help us fight or escape enemies. Unfortunately, our brains can perceive anything that makes us uncomfortable as an enemy.

High levels of cortisol cause chronic inflammation, which can lead to physical and mental issues. Too much cortisol can cause diabetes, osteoporosis, cardiovascular disease, fatigue, anemia, sleep disturbances, and weight gain.

Aim to get outside daily for at least 10 minutes, ideally 20 to 30 minutes. If possible, park your car further when shopping, walk to do your errands, or sit outside on the porch or steps. Even just 10 minutes outside a couple of times a day can help.

Adopt a sleep routine

Sleep deprivation increases stress hormones, making it more difficult to rest. If you care for an aging parent or an ill family member, sleeping through the night may not be possible during this season, but you do want to take advantage of the time you have to rest and recharge.

Sleep is essential for cognitive thinking, brain function, and memory. You also have an easier time regulating your emotions when you sleep well. You may need to ask for help from friends or family members, or in some cases, respite care, to ensure adequate sleep to manage your health.

Adopt a short sleep routine to signal your brain that it is time to sleep. Even if you sleep less than six hours, you may fall asleep faster. For example, a good sleep routine could include taking a warm shower, applying body cream and face moisturizer, and sipping herbal tea before bed.

Practice ten minutes of stretching

Stretching is often underrated, yet the daily movement can lower stress hormones and trigger the release of endorphins. After a good stretching session, you may feel happier and less tense.

Moving into poses helps the body circulate blood, which is beneficial for those sitting often during the day. Blood flow also increases in the brain, helping with cognitive function and decreasing the risk of anxiety and depression.

While caregiving, the sympathetic nervous system may be activated, raising stress hormones. Stretching triggers the parasympathetic nervous system, which helps you relax and rest. Stretching also releases tension and increases flexibility and balance.

Depending on the poses, you can also add an element of strength. For example, bending at the hips into a slight squat and holding the stretch will stretch the legs, hips, and glutes and strengthen these areas.

You can find stretching videos online; many offer exercises for specific ages or genders, although anyone can practice stretching. Never stretch to the point where you feel pain. If needed, a personal trainer or Yoga instructor can show you a few safe poses to get you started.

Find a local support group

Caregiving is challenging and often falls to family members who are not paid for their services. This can cause financial and relationship strain in the family. A local support group can help you learn how to balance your time, resources, and health in this season.

Research support groups in your area. You may find them at local hospitals, libraries, community centers, churches, and online. Participants can offer encouragement, support, and ideas to make caregiving easier. You can also learn about more resources in the area. For example, you may not be aware of specific programs for caregivers of the elderly or disabled children.

Many of the participants in these programs have often been caregivers for years, perhaps personally and professionally. Try to find a support group that works with your schedule.

Utilize caregiving resources

You may not be aware of local caregiving resources, but these are an untapped fountain of help. Respite care enables a caregiver to take a break and rest when needed. Depending on the facility, the patient can stay one to five nights or more with a medically trained staff. In some cases, in-home caregivers can do respite care in the patient’s home if needed.

Home health care visits are another excellent resource. The resources vary according to patients, but you could have a physical therapist, occupational therapist, and nurse visit the home weekly to work with the patient, giving you a short break.

When you contact a local Department of Health, a social worker may be able to point you in the direction of other resources, such as meal delivery, home health doctors and nurses, and hospice.

Seek help before burnout

Caregiving can be overwhelming. Don’t try to do it alone. There are resources available from organizations, hospitals, and counseling centers. A Christian counselor can help you learn how to balance the responsibility with your health and journey with God and avoid caregiver burnout.

Contact us today to schedule a session with a Christian counselor. We offer virtual sessions to make life easier by fitting these into your schedule. Let us help you today.