In 2017 I became well acquainted with the inside walls of a hospital room. Being a caregiver, at times, can feel parallel to the life of a lone ranger. The daily to do lists feels like an avalanche of tasks that can cause further isolation, poor self-care, and mental health difficulties to navigate.
In 2016 University of Pittsburgh study revealed that caregivers with a greater sense of self-efficacy were more likely to be resistant towards developing mental health diagnoses such as depression and anxiety. So how does one develop self-efficacy and resilience as a caregiver?
Here are 8 tips for Caregivers:
1. It Takes a Village:
Research studies have suggested that a strong support system is key in maintaining our mental health. Therefore, when we have people we can count on, we are provided with protective factors against depression, enhancements toward our sense of confidence and esteem, defensiveness opposing stress, resilience toward isolation, and assistance toward holding us accountable when we set goals. However, in order for us to reap these benefits, our support system must be both functional and utilized.
2. Identifying Roadblocks:
Ask yourself: what is in the way of me investing in my own mental health? Is there a myth you are repeating to yourself that is inhibiting you from taking steps forward and practicing self care?
3. Ready, Set, Go!
Once you have identified barriers, you are prepared to begin your journey of implementing steps towards further investing in yourself. Starting new things can always feel exciting and at times even scary. However, when you start putting your needs first, you can begin to realize that taking care of yourself is the best thing you can do for your work, friends, family, and you!
START by reaching out to others when you are feeling lonely or stressed.
BEGIN healing through therapy or an additional form of growth/healing.
FOCUS ON listening to your body and what it needs – rest, laugh, dance, or recharge.
What can you BEGIN to do today?
I encourage you to start your journey towards healing!
4. Managing Mood:
Some tools that can be of assistance while navigating your mood include –
- Finding the source – Sources of stress might be that you have too much to do, family disagreements, feelings of inadequacy, or the inability to say no. By finding the source you can begin to implement actions towards resolution (i.e. creating boundaries, etc.).
- Identify what you can and cannot change – When you try to change things that you have no control rather than creating change, you will likely create frustration. Consider asking yourself: “What do I have some control over? What can I change?” Even a small change can make a big difference.
- Learning to recognize warning signs early – such as irritability, sleep problems, and forgetfulness. Know your own warning signs, and act to make changes. Don’t wait until you are overwhelmed.
- Take action – Steps towards reducing stress could include simple actions such as: exercise, yoga/meditation, or spending time with a friend. Identify some stress reducers that work for you.
5. Setting and Succeeding in your Goals!
A helpful tool to consider when setting goals is called SMART goals which identifies the specific goals, determines the measurement of progress, considers if the goal is in fact attainable as well as realistic, and in what timely manner the goal will be achieved.
6. Building Connection Through Communication:
Being able to communicate clearly is one of the most important tools needed as a caregiver for the sake of caring for yourself and your loved one. Some tools to consider when practicing healthy communication include –
7. Learning to Ask and Accept:
Many caregivers are reluctant to ask for help. You may not wish to “burden” others but by breaking down the jobs into very simple tasks, it may be easier for people to help – and likely they desire to help!
- Using “I statements”
- Practicing active listening – Listening is one of the most important aspects of communication.
8. Let’s Get Physical!
Did you know that research suggests that you can maintain or at least partly restore endurance, balance, strength, and flexibility through everyday physical activities like walking and gardening? Exercise can also promote improved sleep, reduce depression symptoms, and increase energy and alertness. Find activities you enjoy!
9. Review and Reflect:
It is a strength to recognize when your emotions are controlling you. Our emotions serve as post-it notes requesting our attention in our day to day lives in order to better understand what is happening to us. Even feelings such as guilt, anger, and resentment contain important messages. Caregiving can result in a wide range of emotions.
I hope that this information has provided further insight to how you may be able to process through some of your own experiences while caregiving, and that the relationships you are building with one another can provide ongoing support for walking alongside individuals in the role as caregivers.
-Lauren Gibson, LMFT
