Looking after a person with a severe illness can be mentally and physically exhausting. Even the strongest and the most caring person may feel tired and overwhelmed, which is completely normal.
Medbox: A Safer Way To Take Medication
Feeling overwhelmed doesn’t mean one isn’t giving high-quality help to the person receiving care. Most of us are already trying to do the best we can. However, our bodies and minds need rest to function properly, and we often neglect to do so while under the strain of caregiving.
In this article, we will discuss the top self-care tips for caregivers that can help us relax and relieve stress without compromising caregiving duties.
Who Are Caregivers and What Do They Do?
A caregiver is an individual who provides full or part-time assistance to people who are unable to take care of themselves or carry out their day-to-day tasks. This may be due to illness, injury, physical or mental health problems, or another disability.
Caregivers can be healthcare personnel who provide personalized care to their patients. They can also be family members, friends, or neighbors who help provide care.
Caregivers may help the person receiving care in many different ways, such as:
- Doing household work, like cleaning, washing, cooking, or grocery shopping
- Assisting with personal tasks, like bathing, dressing, giving medications, or preparing and feeding meals
- Helping with mobility
- Managing finances
- Supporting communication skills, especially with technology
Symptoms of Caregiver Stress
As a caregiver, it’s crucial to check for signs of stress and take measures to cope with it so we don’t compromise our own health and well-being.
The following signs may be indications that our bodies need time for relaxation and a break from the usual routine:
- Trouble sleeping
- Feeling easily frustrated, irritated, and angry without any obvious reason
- Feeling lonely, hopeless, or sad
- Losing interest in previously enjoyable activities
- Frequently having headaches, body pain, or other physical problems
- Skipping one’s own personal care tasks, like changing clothes, eating, or showering
- Misusing or frequently using drugs, alcohol, or prescription medications to cope
Your Prescriptions Sorted and Delivered
6 Self-Care Tips for Caregivers
Below are 6 self-care tips caregivers can incorporate into their routines:
Focus on Diet
It can be tempting to eat fast or junk food for convenience, as a “treat” to make everyday life easier, or as a self-reward while busy as a caregiver. However, frequently eating a low-quality diet can cause symptoms like fatigue, headaches, body pain, and weakness, contributing to feeling drained both mentally and physically. We need to be healthy and strong ourselves to achieve our goal of providing good-quality care for the person who needs assistance.
In contrast, eating a well-balanced diet will help support sharp brain function, help repair and strengthen muscles and bones, and supply more energy when looking after the person receiving care. It will also usually promote better sleep and relaxation.
So, while preparing meals for the care recipient, remember to focus on one’s own diet as well. Make a habit of regularly eating fruits and nuts as snacks. Try eggs, oats, or fortified cereals for breakfast, and add servings of vegetables, lentils, whole grains, or yogurt to lunch or dinner.
Keep Yourself Hydrated
Staying hydrated helps the body function properly by naturally flushing out harmful substances and waste. This process boosts our overall energy levels and supports well-being. Keeping a large water bottle nearby and taking sips of water throughout the day is a great habit to adopt. This can help us feel better both mentally and physically.
Take Short Walks Regularly
Finding time for exercise can be tough during a hectic daily routine. Ideally, we should engage in 30 minutes of moderate exercise at least five days out of the week to boost physical health and improve mood. These can be in shorter bursts of 10 minutes at one time scattered during the day, as long as it adds up to 30 minutes total for the day. Exercise is known to help release brain chemicals called endorphins, which help us feel more positive.
If it seems like there is not enough time in the day, try taking short walks regularly, especially in natural settings. This will help maintain a healthy weight, improve body functions, and provide an escape from stressful work routines.
It can also be helpful to ask a friend or neighbor to provide respite companionship for a short time to free up a few minutes for oneself. Taking a brief break can lift one’s mood and promote giving better care afterward.
Set Limits
Everyone has different levels of capacity and stamina, so it’s important to recognize our own limits. Set boundaries to avoid overloading oneself and to protect well-being.
Medbox: Simplify Your Prescription Routine
Share the Work
Remember, asking for help is not selfish. Don’t wait for a state of complete exhaustion, being overwhelmed, or facing personal health problems before reaching out for support. Plan to have caregiving support available on a regular basis.
It also just isn’t possible for most of us to do everything alone. Make a list of small tasks that others can do and learn how to delegate tasks to trusted close friends, hired help, or relatives.
For example, it is not too hard to ask a neighbor to pick up a few items while they’re at the grocery store, request a family member to prepare one meal a day, or ask a relative to help with direct care so you can take some time to rest.
Reward Yourself
Sometimes, it seems like our hard work goes unnoticed, and no one may openly acknowledge the effort we put in. That’s why it’s important to start appreciating and rewarding yourself. This can help boost energy and morale.
Make it a habit to plan a treat for oneself every one to two weeks. A reward can be anything enjoyable, like shopping, spending time with a friend, having a movie night, or ordering a favorite meal. Remember, if we are going to be good caregivers, it’s important to care for ourselves as well as for others.
About the Author
Reviewed by Dr. Alice Pomidor
Dr. Alice Pomidor, MD, MPH, was born and raised in Garfield Heights, Ohio. She received her MD degree from the Feinberg School of Medicine, Northwestern University, in 1984. Dr. Pomidor is a retired professor at Florida State University College of Medicine, and is an active member of the Capital Medical Society, the Safe Mobility for Life Coalition, and the American Geriatrics Society, where she was past Chair of the Public Education Committee. The most rewarding part of her job has been helping older adults achieve their health care goals, teaching medical students and residents, and working with community groups to advance improvements in the local health care community. Her areas of expertise include geriatrics, driving for older adults, exercise for older adults, dementia care, and falls. In her free time, Dr. Pomidor enjoys spending time with family, walking her dogs, reading, photography, and watching movies.
This information is not a substitute for medical advice or treatment. Talk to your doctor or healthcare provider about your medical condition prior to starting any new treatment. MedBox by AmeriPharma assumes no liability whatsoever for the information provided or for any diagnosis or treatment made as a result, nor is it responsible for the reliability of the content.MedBox by AmeriPharma does not operate all the websites/organizations listed here, nor is it responsible for the availability or reliability of their content. These listings do not imply or constitute an endorsement, sponsorship, or recommendation by MedBox by AmeriPharma.This webpage may contain references to brand-name prescription drugs that are trademarks or registered trademarks of pharmaceutical manufacturers not affiliated with MedBox by AmeriPharma.
