Caring for a loved one can be overwhelming. And as the population ages, more and more family members are taking on that role. In fact, the Mayo Clinic estimates that informal caregivers provide 80 percent of long-term care in the U.S. If you’re tackling the responsibility of caring for a loved one on top of work, raising kids or other responsibilities, the stress can feel crushing.
Not all stress is bad. All animals have a stress response, which can provide some real benefits in life-threatening situations. The problem, according to the National Institute of Health and American Heart Association, is when those normally life-saving bursts of a quickened heart rate, shorter breath, and tense muscles are sustained over long periods of time. Think of it like a turning on a switch that never gets turned off. This has the effect of lowering your immune response and reducing the functionality of your digestive, excretory and reproductive systems.
People react to stress in different ways, but for many caregivers, chronic stress leads to digestive problems, headaches, insomnia, depression, mood swings and irritability. Some people find they are more susceptible to infections, like the flu or common cold, and that vaccines are less effective. Over very long periods of time, stress can lead to heart disease, high blood pressure, diabetes, depression, anxiety and other illnesses.
So what can be done? Here are seven ways to ward off stress before it takes a toll on your health:
- Exercise. The most basic building block of a stress-free life is also the one thing that many of us struggle with most. But experts say that even 30 minutes of gentle walking each day increases endorphins, making normally stressful situations seem milder – plus, it can help relieve stress that’s already been building up. Plus, walking brings the added benefits of strengthening bones, improving balance and coordination, helping keep the brain healthy, managing weight and preventing or managing heart disease, high blood pressure, and Type 2 diabetes.
- Meditate or practice relaxation techniques. When you don’t have a minute to yourself, experts say that’s when you need to take a break the most. Not sure how to meditate? There are a number of great smartphone apps and online videos that you can access from the comfort of your own home.
- Identify the causes of stress. Feeling like everything is coming down on you all at once? Simply writing about stressors in your life is an important first step to managing that stress. It may also provide some insight into ways to prevent or mitigate stress by allowing you to better navigate stressful circumstances, plan more effectively for known stressors or simply avoid a stressful situation altogether.
- Positive self-talk. The only thing worse than experiencing stress is stressing out about the stress you’re feeling. It may feel corny, but a little pep talk – whether out loud or inside your own head – is a proven technique for lifting yourself out of a tough situation. If you automatically expect the worst, blame yourself for every bad thing that happens or magnify the negative aspects of a situation, then chances are, you’re practicing some negative self-talk. Turn those negative thoughts positive by periodically checking with yourself, and then pretend that you’re encouraging a friend. Don’t say anything to yourself that you wouldn’t say to a friend you’re trying to help.
- Laugh a little. Even faking a smile can induce real benefits for your mind and body. If you’re not feeling in the mood to laugh, try taking five minutes to enjoy a silly video, a funny book or some humorous photos. People tend to mimic the faces of those around them (which is why yawns are so contagious). Once you start smiling, so will the people around you.
- Make art. Or garden. Pick up knitting or crocheting, or try your hand at water coloring. Whatever strikes your fancy, experts say that finding pleasure in doing something for yourself is a natural way to fight stress.
- Join a group. Perhaps the most effective and essential way to fight stress is to share your worries with others. Talking to friends or family is a great way to relieve stress. But, there are also a number of support groups specifically for caregivers across the country. If you live in a remote location, there are also online support groupsthat may be just as effective. Experts say that building a support network increases your sense of belonging, builds your self-confidence and strengthens your sense of security.
By: Laura Dixon
Source: https://health.usnews.com/health-news/patient-advice/articles/2016-04-07/7-ways-to-fight-caregiver-stress