If you’re a caregiver, you’ve probably heard ad nauseum people saying, “you have to care for yourself in order to be the best caregiver possible!” Well, you’re going to hear it again – because it’s true.
“Being a caregiver is exhausting, especially if you’re not a professional and you’re doing this as an act of love,” says Chrissy Ross, Executive Director of Bridges® by EPOCH at Mashpee. “You’re probably juggling a job, family obligations and your own needs along with caring for your loved one. Many caregivers these days are in the ‘sandwich generation’ of caring for their children as well as their aging parents.”
Many family caregivers jump in with both feet and are often unprepared for the realities of the role, which can have serious effects on their mental, physical and emotional health.
“Caregivers report having higher levels of depression, stress and frustration than non-caregivers,” says Chrissy. “Oftentimes, they end up adopting bad habits, like eating unhealthy foods, not exercising, delaying their own medical treatment … all things that can become a vicious cycle that can result in very real health issues.”
The solution, as you may have figured out, is simple to say but not always simple to do: take care of yourself and your needs first.
“The last thing you may want to do right now is add one more thing to your plate, but you must in order to continue to provide the best care possible for your loved one,” says Chrissy. “It’s okay to admit that you need help, that you need a break and that you need to care of yourself as well. Reach out to your friends and family, look at online support groups, speak to professionals and put together a plan for yourself that includes mental, emotional and physical support.”
Take stock of your current self-care routine (or lack thereof).
What are you doing these days – or not doing – to care for yourself? Look at the little things as well as the big things. Are you giving yourself time to decompress before you go to bed at night? Are you making sure to visit the doctor if something’s not right with your health? Or are you too exhausted to do much of anything except care for your loved one? If you’re already doing some things for yourself, think about what else you could do that would give you even more happiness and support. If you’re not finding time in each and every day to do something nice for yourself, think about things that would bring joy. Do you enjoy reading a book with coffee in the morning? Does taking a walk after dinner help you stay calm and balanced?
Set attainable goals.
Goals don’t have to be big. Start small – if you try to do too much at once, you may burn out just as much as you would if you didn’t try to care for your mental health and wellness at all. Think about what you can do for yourself, and then extend your gaze beyond to your inner and outer circles. Remember, no man or woman is an island. In order to get the help you need, you will need to ask others. This can be hard at first, but we promise, it gets easier the more you practice it.
Accept help when it’s offered.
Many people probably want to offer their assistance but simply don’t know what they can do. Have a list of tasks and chores that you can share with others when they ask, “how can I help?” You should also think about your contacts and reach out to people with specific tasks they can do for you. For example, could your brother take over weekly grocery shopping? Can your friend watch your loved one for an hour every week so you can go to exercise class? Specific tasks make it easier for others to say “yes.”
Connect with resources.
You’re not alone in your caregiving journey. There are many local resources available who can help connect you to services, groups and other support options that can give both you and your loved one a respite. Search for your local Area Agency on Aging (AAA), or reach out to senior living communities in your area. You may also want to ask your loved one’s health professionals if they have suggestions for social workers or other resources who can provide assistance.
Take care of your body.
It’s a lot easier to be a good caregiver and have good mental health when you feel healthy and strong. Be sure to eat a balanced, healthy diet filled with vegetables, fruits, whole grains, lean proteins and avoid eating too many sweets or drinking too much alcohol. Get a little exercise every day – experts recommend 150 minutes per week, which translates to 30 minutes five times a week. Drink enough water, too.
Take care of your mind.
Of course, if we’re talking about mental health, you can’t neglect the power of your thoughts and your inner voices. Meditation and yoga are both good practices that can help you ground yourself, connect your brain and body and reduce your stress levels (among other things). If you suffer from depression or have difficulties with anxiety, you may want to consider speaking with your doctor about techniques or medications that can help.
Get a good night’s sleep.
A good night’s sleep is like the miracle drug for your brain. It allows your thoughts to reset, helps your body heal and reduces your stress levels significantly. Caregivers often report having difficulty sleeping (no surprise if stress is a constant in your life), so practice good sleep hygiene and speak to a doctor if you continue to have issues.
Take a break.
Sometimes, the best thing you can do for your mental health is to take a break from the routine and get away for a while. Respite care is a wonderful resource that allows you to provide care for your loved one while you take a break. Often taking place at senior living communities, respite care allows your loved one to live on site, participate in activities, meet peers and be cared for by professionals … giving you complete peace of mind.
“Bridges by EPOCH is always here for you as a resource – offering support and education for your caregiving journey,” says Chrissy. “We are happy to help in any way we can. If or when the challenges of being a full-time caregiver become overwhelming, Bridges by EPOCH is a trusted place you can turn. Without the constant caregiving tasks on your plate, you’ll be free to simply spend meaningful time with your loved one. It’s one of the biggest benefits of our memory care community.”
Peace of Mind for Cape Cod Seniors and Their Families
Bridges® by EPOCH at Mashpee provides memory care assisted living that is comfortable, positive, safe and engaging. Exclusively dedicated to caring for those with Alzheimer’s disease and other forms of dementia, our community creates a wellness-focused lifestyle that promotes dignity, respects individual preferences and makes a truly positive impact on the lives of our residents each and every day.
Dedicated Memory Care
Bridges® by EPOCH at Mashpee offers compassionate dementia care and unique programs that are tailored to meet the physical, cognitive and emotional needs of each resident – throughout every stage of disease progression. Residents can age in place comfortably and with dignity, while families gain peace of mind.
Supportive, Engaging Services
At Bridges® by EPOCH at Mashpee, we offer a program of care and services that celebrates life and supports individual strengths. Our compassionate and engaging approach adapts to the unique challenges and individuality of each resident. Our memory care professionals receive specialized and ongoing training designed to help residents maximize their independence in a secure, calm environment.
Contact us today to learn more.