Proven Tips to Manage Chronic Stress in Caregivers

Expert Senior Care, Apno Jaisi 

They expect to become primary caregivers at some point of time in life. Sometimes caregiving could entail a few weeks of work as your parent or other senior family member recovers from an illness or accident. But more often than not, caregiving becomes a prolonged situation.

Struggling with caregiver burnout? Talk to our care experts for personalized stress-management support. 

For those who spend their time balancing caregiving with a job or their family, every day can be overwhelming. This is especially true if a senior’s caregiving needs increase further as they age. Caregiver stress and burnout is real, and it needs to be dealt with as you would any other health crisis. It is essential to manage chronic stress in caregivers with proper support and timely intervention. 

It is important to recognise warning signs or symptoms of caregiver stress. For instance, if you see yourself crying easily or becoming too emotional, or if you experience frequent headaches, you could be dealing with chronic stress. Your sleep cycle may also get affected, resulting in frequent mood swings. You may lose appetite, or resort to stress eating. You could be distancing yourself from social situations and your loved ones. If you witness one or more of these symptoms, it is vital to take them seriously.

Here is a list of things you should do to effectively manage chronic stress as a caregiver.

Stress management strategies for caregivers

1. Allow yourself some ‘me time’

We understand that caring for a senior, especially if they need constant attention, leaves very little time for anything else. However, you still do need to take care of your health to be able to care for your loved ones. Taking some ‘me time’ for yourself can help in managing caregiver stress effectively.  

Taking out even 30 minutes a day to do something you love can be extremely helpful. You could take a walk in the park, meditate, read a book, listen to music, or simply sit by yourself and take a deep breath.  

2. Get others to pitch in

It is impossible and exhausting for one person to do everything by themselves. So make sure that you have other people in the family who can help you out from time to time. Familiarise them with the process of caregiving, and get them to take over from you once in a while. That way, you can also rest assured knowing that if you are unable to care for your senior, there is someone else who will be able to. Knowing this also does wonders to reduce the stress you face as a caregiver.

3. Seek support from a group

Talking to someone who is in the same boat as you are can be very helpful in managing caregiver stress. You could always join a support group for caregivers and seek solutions to your problems, or even just some validation. People in such groups are more likely to understand your situation and offer the guidance or advice that is needed for copeing chronic stress of caregivers.  

4. Exercise and eat well

This may be an oft-repeated mantra, but exercise, coupled with a good diet, is one of the most effective ways to manage chronic stress. Even if you take out 15-20 minutes a day to get in some high-intensity workout, it will not only provide health benefits, but also improve your mood. Taking care of your diet is also a good way to keep your mind sharp and strong. Limit your intake of junk food, and focus on clean eating to improve your overall mental and physical wellbeing.

5. Get professional help

You may find it difficult to trust an outsider to take care of your loved ones. But getting professional help can not only help your seniors recuperate better, but also give you enough time to manage your stress. You could opt for credible in-home services that offer medical assistance, advice, and companionship to a senior. That way, your loved one can manage their daily life from the comfort of their home, while also allowing you to oversee everything.

If you, like many other caregivers, are facing a hard time managing stress, take advantage of Antara’s Care at Home services. We act as your trusted healthcare partner for your loved ones by offering a mix of personalized care and attention by a diligent team of highly trained professionals.

From home critical care, and nursing, to home diagnostics and physiotherapy, we bring the entire healthcare ecosystem to your doorstep. So, stop struggling on your own, and get in touch with us for quality and responsive healthcare for your seniors. connect us today on Antara care at home services.

Need proper support for your loved one at home? Explore Antara's care home services for personalized services. Fill out our quick inquiry form and our team will get in touch with you.   

Conclusion 

Caring for someone you love can be really tough and stress can sneak up on you. Sometimes you need quick ways to cope & other times you need a bigger plan for your own wellbeing. Things like taking a few minutes for yourself each day or reaching out for help can make a real difference. It's not selfish to look after yourself. In fact, it's the best way to keep giving your loved one the care they deserve. 

Try out simple things like the 3-3-3 rule when you feel anxious or just go for a short walk to clear your head. Talking to others who understand what you are going through can help too. If it all feels like too much, it is okay to ask for help or take a break. You don't have to do everything alone. 

How you feel matters, not just for you but for the person you care for. If you're feeling worn out or just can't shake the stress, reaching out for support can really help. Sometimes, having a trained caregiver step in gives you the break you need and peace of mind that your loved one is in good hands. If you want to know more about how to manage chronic stress in caregivers, just give us a call at +91 98114 41111. We're here to help. 

Frequently Asked Questions 

How can caregivers handle stressful situations? 

Copeing chronic stress of caregivers doesn't mean you have to continue your caring responsibilities with a bitter mind. Instead, take a short break from all responsibilities or ask for help from family members, friends, or professional caregivers to rejuvenate and start helping with newfound energy. When things get stressful, try the STOP technique. Just pause, step back, look around, and move forward slowly. If you feel panic rising, take a few deep breaths. Keep important phone numbers close by, and if you ever feel things are getting out of hand, don't wait to ask for help. 

What are some effective ways caregivers can reduce stress? 

Try to set aside a few minutes each morning to breathe or just sit quietly. At night, think back on your day and notice what went well. Connecting with other caregivers can make you feel less alone and give you new ideas. Don't forget to take breaks when you can, even if it's just a short walk or a cup of tea. Eating well & moving your body a little each week make you more motivated and stronger. 

What are the best stress-management strategies for daily life? 

Create a structured daily routine. It helps to have a simple routine, even if it is just a few small habits each day. Take a few minutes to breathe deeply when you can. Stay in touch with friends or family, even if it's just a quick call. Remind yourself it's okay not to do everything perfectly, and say yes when someone offers to help. Try to get enough sleep and drink water so your mind and mood stay steady. 

What is the 3-3-3 rule for anxiety and how does it help? 

If you start to feel anxious, try the 3-3-3 rule. Look around and name three things you see, then listen for three sounds, and finally move three parts of your body. This simple trick can pull you out of your head and help you feel calmer in just a few minutes. 

How do you reduce long-term or chronic stress? 

For long-term stress, try to build habits that last. Talking to a counselor, moving your body regularly and getting good sleep all add up over time. Lean on friends, family, or support groups when you need to. Taking breaks with respite care can keep you from burning out. If money worries are adding to your stress, look for help or advice so you don't have to face it alone.