Caregivers: How to Manage Stress and Stay Healthy

Family caregivers are often the ones who help their older, ill, or disabled relatives. As caregivers, they may have health and other problems. For instance:

• Caregivers (66 to 96 years old) are more likely to die than non-caregivers of the same age.
• Caregivers often take drugs for depression, anxiety, and insomnia (sleeping problems).
• Caregivers may lose money due to decreased wages, pensions, or Social Security benefits.

The good news is that there are many ways that caregivers can manage stress and stay healthy. Here are some ideas you can use.

Plan day-to-day tasks

• Make a list of the most important tasks you need to do each day. Ask someone to help you with tasks that are less important.
• Be willing to change what you are doing when something goes wrong.
• Know where to find all the financial, legal, and medical papers of the person you are taking care of.
• Make lists of emergency phone numbers, medicines, and other important information. Post these lists in places where people will see them.
• Know your limit. Be willing to say “no” when one more task will cause you too much stress.

Eat healthy

• Eat lots of fruits, vegetables, and whole grains.
• Ask your doctor if you should take vitamins or other food supplements.
• Drink plenty of water and other liquids without alcohol and caffeine.
• Splurge sometimes by eating “comfort foods.” These include pasta, potatoes, and other high-carbohydrate foods which can help you feel better when stressed.
• Make extra portions when you cook. Freeze the extra in meal-sized containers which you can later heat up.
• Let someone else cook. Ask if any local groups, such as “Meals on Wheels,” offer free or low-cost meals to older people and those with disabilities.

Get enough rest and sleep

• Try to go to bed and wake up at about the same time each day.
• Keep your bedroom cool. This helps people sleep better.
• Listen to quiet music or relaxation tapes to lull yourself to sleep.
• Exercise during the day, not at bedtime.
• Do not drink caffeine or alcohol before you go to bed.

Care for your own health

• You need to stay healthy. One way you can do this is by going to the doctor for check-ups.
• Be active each day. This may be walking, swimming, gardening, or doing other activities you enjoy. You might have even more fun when you do these activities with a friend.
• Stretch your muscles to help your body relax and stay strong.

Accept and express your feelings

• When friends and family members ask how you are, tell them. This includes talking about your feelings and what you find hard about being a caregiver.
• Write in a journal. For many people, this is a good way to express feelings.
• Visit with friends and family rather than always being alone.
• Ask for help when you have problems, concerns, or do not know what to do.
• Laugh. Maybe you and the person you are caring for can both enjoy laughing at funny books, Web sites, TV shows, or videotapes.
• Calm yourself by taking deep breaths, doing yoga, or meditating.
• Reach out. Studies show that people often feel better when they hug someone or pet an animal.
• Take time for yourself. Do something you enjoy such as playing music, reading, or being outdoors.
• Get help when you need it. Tell your doctor or healthcare provider if you have signs of depression. These signs include having no appetite or trouble sleeping, feeling cranky, crying a lot, or having trouble thinking and remembering.
• Do not deal with your feelings by drinking alcohol, taking drugs, or working too much.

Take time for yourself

• Take a break from being a caregiver. Ask family, friends, or healthcare workers to help so you can take some time for yourself.
• Do something you enjoy at least once a week.
• Give yourself a treat from time to time.
• Do activities that can be quickly stopped and started again. These might be reading, doing crossword puzzles, and playing games like chess or checkers.

Accept support from others

• When people offer to help, let them. You have nothing to feel ashamed or guilty about.
• Have lists of small chores and jobs that others can do.
• Ask people to do what they are good at. For instance, someone who likes to cook can make you meals. Or someone who likes to garden may want to rake your lawn.
• Join a local caregiver support group to meet others facing the same problems as you.

Sustain your spirituality

• If you belong to a religious group, talk with the leader about getting support and help.
• Find meaning in being a caregiver. Many people find that they get stronger through giving care.
• Whether you are religious or not, find faith in what you believe.

Ways to Learn More

Web sites

• The National Family Caregivers Association (NFCA)
  www.thefamilycaregiver.org/index.cfm
• National Caregivers Library
  www.caregiverslibrary.org/
• Net of Care’s Information and Resources for Caregivers
  www.netofcare.org

Amputee Coalition/NLLIC Articles

• “Resources for Seniors with Limb Differences and Their Caregivers”
  www.amputee-coalition.org/inmotion/jan_feb_03/seniors.html
• “Who Cares for Caregivers?”
  www.amputee-coalition.org/inmotion/jan_feb_00/caregivers.html