1 in 3 adults in the U.S. serves as a caregiver, meaning they provide support to a loved one in need of assistance. While this is a very important role that can be tremendously rewarding, it’s also important to understand that caregiving can be physically, mentally, and emotionally demanding.
Caregivers often put their own needs and desires aside while caring for others, just like being on an airplane, when passengers are told to put their own oxygen masks on before assisting others. To be the best caregiver you can be and to protect your own long-term health and wellbeing, self-care must be a priority.
Recognizing Signs of Built-Up Stress
Caring for someone else can bring joy, fulfillment, and purpose to your life as you tend to the needs of another, but it may also be overwhelming and stressful. These feelings can be magnified if you’re simultaneously focused on a career or raising a family. It’s important to recognize the signs of pent up stress, including:
- Headaches, body aches
- Disruption in sleep patterns
- Digestive issues
- Weight gain or loss
- Having a short fuse; being quick to anger or irritation
- Losing interest in activities or hobbies that once brought you joy
- Reliance on alcohol, drugs, or prescription medications
The Family Caregiver Alliance reports caregivers experience higher levels of stress, anxiety, and depression. If not addressed, the implications of this stress load can be serious. Studies also show that caregivers are less likely to seek regular medical care for themselves and experience twice the rate of chronic conditions, including heart disease, cancer, diabetes, and arthritis.
How to Take Care of Yourself While Caring for a Loved One
- Ask for help. It can be difficult to ask for help, especially if you feel as though all of the responsibility is on your shoulders, but people are often eager to help when asked. Identify a few tasks that would lighten your load and call on a friend for assistance. Friends will appreciate the opportunity to support you, and you will benefit from having a little extra space to breathe.
- Keep in touch. Stay connected with friends and family. Seek out support groups in the community or other local resources. You aren’t alone in what you are experiencing and others who have been in your shoes may offer new ideas or strategies for balancing self-care and caregiving.
- Make your health a priority. This includes eating and sleeping which are indicators that you are stressed. Be intentional about getting enough sleep and eating a well-balanced diet. You simply won’t have the energy to care for a loved one and yourself without out. And make sure to exercise too!
- Get into a routine. Before you were a caregiver, you most likely had a routine. Whatever it was, if you sacrificed “your thing” to be present for the person you’re taking care of, incorporating it back into your life in some capacity can be beneficial. Not only does it provide a break, but it can also give you further motivation in your day.
- Talk to your doctor. Don’t skip those yearly physicals and checkups. Let your doctor know you are a caregiver and discuss any issues you might be having trying to keep up with caring for someone else and yourself.
Being a caregiver is not always easy. Make sure you set boundaries and stick to them. It’s OK to say NO if the request doesn’t serve a purpose. Don’t spread yourself too thin!