Caregiver burnout prevention: 5 ways to relieve stress when taking care of someone else
Does the phrase “stress relief” ever stress you out? It’s easy to tell someone to take a day off of work, schedule a vacation, or take a nap. In practice, it’s often not that simple.
Caregivers often carry the weight of long to-do lists and heavy responsibilities with no help in sight. When someone asks, “Why don’t you just take some time to relax and unwind,” it can trigger anger, frustration, or even hopelessness.
Everyone wants the outcomes of stress relief activities, but implementing those activities in your day-to-day life can feel like another task on your already long to-do list.
When you’re pouring yourself into your loved one and fighting for their best outcomes, prioritizing your mental or emotional well-being may not even cross your mind.
When we talk about stress relief for caregivers at Steadii, we’re not talking about a fast fix. We’re talking about building sustainable practices in your day-to-day life that ultimately lower your stress levels and protect you from burning out.
Caregiver burnout is real. The problem is the more we avoid caring for our emotional selves and letting go of some of the stress we hang on to, the more we increase our risk for bad outcomes for ourselves and the person we’re fighting so hard to care for.
A 2018 study showed that caregivers are more effective when they focus on their emotional well-being rather than on the next problem that needs solving. Leading with emotional care results in reduced stress, anxiety, depression, and many other issues that caregivers are up against daily.
We pulled together a list of our favorite emotional-focused coping strategies and ways to relieve stress based on the findings in that study.
1. Accepting reality
This is the art of coming to terms with your current situation and learning how to live with it. It can be especially tough in Alzheimer’s caregiving situations. Caregiving is not likely something you imagined for your relationship with your spouse, parent, or friend living with Alzheimer’s. Accepting your new normal may take a little while. Do your best to be kind and patient with yourself as you come to grips with all the changes.
Our favorite practices:
Take deep breaths through the stress
Journal your day-to-day experiences
Savor the moment you’re in by noticing what you’re experiencing through all five senses.
Recall a moment you smiled
Share your stories with someone who understands what you’re going through.
2. Emotional support
Surround yourself with people who empathize and offer comfort and understanding. The journey you’re on is a unique one. People who haven’t experienced it before can be supportive, but they won’t truly understand the depth of what you’re going through. Look for communities of people in similar situations so you can lean on each other.
Our favorite practices:
Make a list of what feels emotionally supportive for you
Clarify boundaries with your family that protect your mental and emotional health
Meet one-on-one with a therapist or advocate to talk about you
Join a support group that meets in person
Find one or two healthy online communities to participate in
3. Humor
If you’ve ever scrolled through caregiver conversations in Facebook Groups or Reddit Threads, you already know the most popular posts are from people sharing funny personal stories. Sometimes, humor helps us get through things—even if that laugh comes with a tear in your eye or a little bit of dark humor. It’s okay to make light of situations when they get too heavy.
Our favorite practices:
Laugh out loud and notice what it feels like in your body
Record funny moments in your journal
Take pictures in the joyful moments
Listen to comedy podcasts or books
Re-live your favorite happy memories with your loved one
4. Positive reframing
Consider this “finding the silver lining,” but make it personal. It’s the difference between, “I’m terrified we’ll never make happy memories again,” and “we can still find joy in moments of happiness between the chaos.” This can be a powerful tool; balance positive reframing with accepting your reality. It’s okay to feel sad, angry, or stressed sometimes. Try not to reframe to the point you’re invalidating or avoiding your own tough emotions.
Our favorite practices:
Use a positive mantra like, “I deserve to be happy”
Identify your strengths and take a moment to be proud of them
Welcome your feelings (good and the “bad”)
Notice any guilt or shame that creeps in and practice self-forgiveness
Perform a random act of kindness for someone else to get a different perspective
5. Spiritual or religious experiences
You don’t have to subscribe to a doctrine or believe in any particular higher being to have these types of experiences. Some people say a prayer, some meditate on a sacred thought or word, and some go inward and focus on what their body is feeling right now. The key to these experiences is slowing down and connecting with yourself.
Our favorite practices:
Start a gratitude journal
Do an activity in nature
Release tension in your body through yoga, stretching, or exercise
Take inventory of where you’re storing stress in your body and try to breathe it out
Meditate or pray in silence, focus on an empowering word or phrase, or use a meditation app to guide you from stress to relaxation
The effects of being a caregiver can be draining. And this journey doesn’t have to be all negative and grim. There are plenty of ways to lighten the mood, feel yourself smile, and bring joy to your relationship with your loved one.
Steadii practices are centered on evidence-based, therapeutic strategies that work to reduce stress naturally. When you work with a Steadii advocate, they tailor these strategies to fit your specific personality and needs.
Ready to find your unique caregiving style and get started with Steadii? Join Steadii today to match with an advocate and start receiving support.