10 Ways to Manage Caregiver Stress

Have you been noticing signs of caregiver stress? According to the Center for Disease Control, (CDC), this physical and emotional stress can negatively impact your health, even compromising your immune system. Whether exhaustion, anxiety, or one of the many other symptoms, it’s important that you take note of the effects. Caregiving requires a big helping of selflessness, and those who serve in this way deserve both respect and compassion.

But it might be time for you to consider your own needs, at least to some degree. Adding a little self-care, managing expectations, and developing a more effective plan can dramatically improve your quality of life – not to mention the lives of those around you!

Top 10 Signs of Caregiver Stress

1. Anxiety
2. Depression
3. Withdrawal
4. Difficulty concentrating
5. Anger
6. Insomnia
7. Exhaustion
8. Weight loss or gain
9. Health problems
10. New or increased use of alcohol or drugs

10 Ways to Relieve Caregiver Stress

1. Practice Self-Care

Realize that you’re only one person and will require time to rest and recharge both physically and emotionally. But it won’t happen unless you plan for it. Ensure there is some time each day when you can step away from your responsibilities, relax, and practice self-care (doing something you enjoy). It might sound selfish to you, but if you don’t care for yourself, how can you effectively provide for others? A little self-care goes a long way toward keeping you fit for serving those you love. Occasionally, arrange for a weekend getaway or a longer vacation (when possible).

2. Use Appropriate Financial Resources

Money (or the lack thereof) is a big stressor. Be sure to adequately research all your financial support options. Consider federal, state, and local programs that provide financial assistance and other services. If you’re able to bring in part-time or full-time help or get financial relief for other related expenses, you’ll experience a big drop in caregiver stress.

3. Accept Your Limitations

It’s important to set realistic expectations for yourself, acknowledging what you can and cannot do without help. The first step is admitting that you can’t do it all alone. Determine what is possible for you to manage and then seek the support of others – whether it’s support from other family members or a professional service.

4. Get a Plan and Get Organized

Once you’ve set realistic expectations and received help, it’s time to get organized. Start making lists that outline your daily tasks and what you’ve outsourced to others. Prioritize your tasks and break larger items down into smaller steps that are more manageable. Having a plan helps you highlight important tasks and reduces the fear of forgetting something. You’ll feel more in control of your days, which drastically reduces stress.

5. Set Boundaries

Sometimes it’s best to say “no” when other people ask for some of your limited time. It’s okay to prioritize your caregiving and decline when people make requests that will drain your energy and further stretch your time. Also, say “no” when the request is unnecessary or unrealistic. Some people won’t understand what it’s like to be in your shoes and managing caregiver stress. That’s okay. Just remember that you don’t need to accommodate them or meet their expectations. Just politely decline.

6. Stay in Touch

Keep up communication with friends and family members even though you’re busy. It’s important that you receive support and social interaction (and a little distraction can be stress-relieving). Not sure you’ll have the time? Try making hands-free phone calls while driving or connect during some of your daily downtimes.

7. Stay Active

Squeeze in some exercise wherever you can. Even it’s a short walk a few times a day, it’s enough to boost your energy levels and general health. And don’t forget to watch your diet. Healthy eating and exercise will help you sleep better while improving your mood and stress levels. A healthy lifestyle also enhances immunity, so keep your body humming along!

8. Keep Routine Doctor Appointments

Few things are more stressful than troubling news from a doctor. Regular checkups and screenings are an important part of maintaining your health. Be sure to make your healthcare a priority and resist the urge to “skip it” thinking this will reduce caregiver stress. Sometimes, you might have to reschedule a routine appointment, and that’s okay. But canceling appointments for yourself or moving your health to the back burner can add additional stress down the road.

9. Join a Support Group

You might wrinkle your nose at this but take the idea seriously. No one will know what you’re going through like someone in similar shoes. So give caregiver support groups a try! You’ll find that sharing the ins and outs of your days with those who have empathetic ears can lighten your emotional load. You’ll also gain encouragement and maybe even some useful ideas.

10. Consider Unpaid Time Off

If you work outside of the home, it might benefit you to take a break from your job, especially if you’re covered under the Family and Medical Leave Act (FMLA). The FMLA provides up to 12 weeks of unpaid leave per year to care for an immediate family member. If your caregiver stress has reached a critical point, and you need a prolonged break from your day job – this could be a great option. It’s also useful if you’re just starting as a caregiver and need time to plan and get things in order.