Family members are often the first to provide care for their loved ones who need support due to aging, health struggles, or memory loss conditions like dementia. Though stepping up to aid those close to you is an act of love and devotion, it can also be demanding. “How can I manage my own stress when caring for a loved one?” can be a question that brings up feelings of guilt.
However, there are many strategies that can help you cope with stress while caring for a loved one who lives with you, on their own, or in an assisted living facility.
Why Caring for a Loved One May Result in Stress
Many people may not be aware of how much effort caregiving entails. It is often family members who are considered informal caregivers and involved in assisting a loved one with daily tasks, including attending medical appointments.
In a report published in 2023, AARP noted that of those surveyed who were over the age of 18, almost a third had acted as a family caregiver in the past, with almost half of those surveyed expecting to take on this role in the future.
The report also highlights some of the top concerns for caregivers, including feeling overwhelmed by the financial responsibility of providing informal care, like covering out-of-pocket costs. They also found it difficult to achieve work-life balance, as their family care responsibilities affected their employment.
How to Manage Your Own Stress When Caring for a Loved One
Caregivers are often suddenly thrust into providing care for a loved one, and they may deal with high levels of stress as they handle the challenges of their new role. Below are some tips on how family members can manage stress when caring for a loved one.
Do Not Ignore the Signs of Stress
The first step to managing stress is to recognize the physical and psychological signs of stress. These include:
- Feeling tired all the time
- Experiencing headaches or dizziness
- Muscle tension
- Having digestive problems
- Aches and pains
- Feeling sad or anxious
- Being irritable
Some more serious signs include having panic attacks, chest pains, and mental symptoms like depression.
Unless you begin to recognize the symptoms of stress and understand the source of these symptoms, you may not be able to successfully manage them.
Accept Your Limitations
One of the most stress-inducing aspects of being a caregiver is feeling like you have to do everything perfectly or on your own. You may not be trained to handle specific situations, and you may have other responsibilities, like taking care of young children and working.
It can help to ask for support from other family members who can assist with some of your loved one’s daily tasks or medical care. If your loved one lives in an assisted living facility, you can rely on staff who are specially trained to care for those struggling with memory loss or other age-related conditions.
Take Breaks and Set Boundaries
You may feel pressured to cater to every single one of your loved one’s needs. Being a caregiver, however, does not entail doing everything for them. At times, you may need to set boundaries and put your focus on critical tasks only you can do while allowing your loved one to do as much as they can on their own.
Taking breaks when needed, if you can obtain the assistance of other family members, can also be a great way to cope with any stress you may be feeling.
Prioritize Self-Care
Making time for self-care may seem impossible when you are balancing your life responsibilities with taking care of a loved one. Prioritizing self-care may provide relief at a time you need it most, however.
Self-care can take different shapes. It can mean connecting with other caregivers with whom you can share your feelings. Allocating time for adequate sleep and physical activity, eating healthily, and enjoying hobbies can help you cope with stress long-term.
Seek Professional Support When Needed
Though some may find it easy to manage stress from caring for their loved one on their own, others may require professional support – especially if they become overwhelmed with the weight of their responsibilities.
It is important to seek professional help if you experience depression or anxiety or if your physical health is severely affected by your caregiver role.
FAQs
Q: What Are the Signs of Caregiver Stress?
A: Caregiver stress can manifest in various ways. Physical signs of stress can include aches and pains, fatigue, headaches, and digestive problems. Caregiver stress can also lead to psychological symptoms like sadness, anxiety, and irritability. It is important to seek medical help if your stress leads to serious symptoms like chest pains or depression.
Q: How to Reduce Stress as a Caregiver?
A: Being aware of the connection between your caregiver role and stress is a key first step to managing stress. You can also begin reducing your stress by getting support from other family members and from staff at an assisted living facility where they reside. Taking breaks whenever possible can help, as well as prioritizing sleeping and exercise.
Q: What Is a Risk Factor for Caregiver Burnout?
A: Risk factors for caregiver burnout include having too many responsibilities, especially if your loved one requires special care you may not necessarily be trained for. Not having time to focus on self-care or a support system around you can give rise to caregiver burnout as well.
Q: When Should a Caregiver Seek Professional Help?
A: A caregiver should seek professional help whenever they need it, if possible. Sometimes, sharing caregiving struggles with your family members or friends can be difficult. Working with a professional can give you the space to confront how you are feeling without guilt. It is also recommended that you seek professional help if you are dealing with symptoms like depression or extreme fatigue.
Managing Caregiver Stress Benefits Both You and Your Loved One
There are several strategies you can rely on to manage your stress as a caregiver. Learning to identify the symptoms of stress and making time for self-care can be great ways to cope with stress. You should also consider getting the support of others who can take over some of the responsibilities of your loved one’s care.
Rocky Mountain Assisted Living provides 24-hour care for the changing needs of your family member. Contact us to schedule a tour of our assisted living facility.