Care giving: Stress Management and Burnout Prevention
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’s 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 to 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.
Know the warning signs of stress
Emotional Warning Signs:
- Anger
- Inability to concentrate
- Unproductive worry
- Sadness
- Frequent Mood Swings
Physical Warning Signs
- Feeling sweaty
- 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 care-giving. Tips for managing stress include:
- 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.
- Eat well balanced meals.
- Limit yourself to moderate alcohol and caffeine.
- Set realistic goals and expectations.
- Get enough rest and sleep.
- Use deep breathing and stretching.
- Ask for help from family, friends or organizations such as the Alzheimer’s Association.
Uncontrolled stress can lead to a serious disorder called depression. A depressed mood is a normal reaction to life’s struggles or the losses and disappointments we face. Sometimes, depression becomes intense, lasts for a long period 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 depressed, 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.
The signs of care giver burnout include:
- Fatigue
- Stress
- Anxiety
- Depression
- Feelings of guilt
- Overwhelming emotions
- Hopelessness
- Exhaustion
How can I prevent burnout?
- Find someone you trust to talk about your feelings.
- Set realistic goals – accept that you need help.
- Be realistic about your loved one’s disease and condition.
- Don’t forget about yourself. Set aside time for yourself.
- Talk to a professional.
- Use humor to help you deal with your feelings.
- Accept your feelings. It does not make you a bad person to feel frustrated or overwhelmed.
- Join a support group.
- Contact the Alzheimer’s Association for information on other services available.
Contact us for more information about Pathways to Memory™ or to locate a Pathways provider in your area.
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