Caring for the caregiver: Tips for managing stress and maintaining health

CARING FOR elderly loved one is a profound and rewarding experience, but it often comes with emotional and physical challenges. Providing care goes beyond meeting basic needs like food and shelter; it demands attention to the elder’s emotional well-being, healthcare management, and sometimes, constant companionship. However, in this noble journey of caregiving, it’s crucial that caregivers take care of themselves, too.

Stephanie Powell-Spencer, president of the Practical Nurses Association of Jamaica, recently discussed the significance of caregivers in senior care during an episode of Golden Conversations, a web-based series that provides information on ageing. With over 30 years of experience in geriatric care, Powell-Spencer has dedicated her career to serving elders. Her journey into caregiving began as a teenager, assisting in the care of her grandfather. After receiving formal training in practical nursing, Powell-Spencer has since provided care for several notable Jamaicans in their later years, including the late Oliver Clarke and David Hopwood.

Powell-Spencer emphasised that caregivers play a pivotal role in improving the quality of life for the elderly. This may be a family member or a hired caregiver. However, the demanding nature of this work often leads to stress, exhaustion, and burnout.

To address this, some practical tips to help caregivers manage stress, maintain their health, and provide the best care possible to their elderly loved ones were compiled.

1. START YOUR DAY WITH SELF-CARE

The demands of caregiving often leave little time for self-care, but beginning the day with simple rituals can help set a positive tone. Wake up early to practise self-care – whether it’s a short meditation, deep breathing exercises, or even just enjoying a quiet cup of tea. “A caregiver’s mental health directly impacts their ability to care for others,” said Powell-Spencer. By prioritising a few moments of peace, caregivers can reduce stress and recharge emotionally for the day ahead.

2. EXERCISE REGULARLY

Physical activity is vital for keeping stress levels in check. Exercise helps caregivers maintain energy levels, improve sleep, and reduce anxiety. Whether it’s a brisk walk or stretching, incorporating 20-30 minutes of exercise into your daily routine can work wonders for your mental and physical health. This could be done during short breaks or in the mornings before the workday begins.

3. SET REALISTIC EXPECTATIONS AND ASK FOR HELP

Do not take on the entire caregiving burden alone. “Whenever you are working, you can’t have one person available all the time,” she advised. Shifts are often long, sometimes 12 hours or more, and it’s crucial to enlist help to prevent burnout. Whether it’s through hiring additional caregivers, seeking assistance from family members, or even scheduling respite care, no caregiver should shoulder all the responsibilities alone. Taking time off to recharge, even if it’s just for a few hours a week, is essential to staying healthy in the long term.

4. MAINTAIN A BALANCED DIET

Nutrition is a cornerstone of physical and mental health. Skipping meals or grabbing fast food may be convenient, but over time, poor nutrition can contribute to fatigue, irritability, and health problems. Planning healthy meals and snacks, rich in fruits, vegetables, lean proteins and whole grains, is an essential part of self-care.

5.BUILD A SUPPORT SYSTEM

Caregiving can often feel isolating, but it doesn’t have to be. Building a strong support system is crucial for managing stress. This may include family, friends, or even local caregiver support groups. Sharing your experiences with others who understand the demands of caregiving can provide emotional relief and a sense of community. It’s also a way to receive practical advice and learn about resources that can make caregiving easier.

6. DON’T NEGLECT YOUR OWN HEALTH

It’s easy to prioritise your elderly loved one’s health over your own, but regular check-ups for caregivers are just as important. Make time for your annual physical check-up, dental visits, and any specialist appointments you may need. A healthy caregiver is a more effective caregiver.

7. PRACTISE PATIENCE

Caregiving, especially for those with dementia or Alzheimer’s, can test your patience daily. Powell-Spencer pointed out the importance of remaining calm and patient when dealing with challenging behaviours. “You have patients who will fight you and don’t remember that you are their friend,” she explained. “You have to be gentle and patient.” It’s crucial to remind yourself that your loved one’s actions are a result of their condition.

8. RECOGNISE THE SIGNS OF BURNOUT

Burnout is more than just being tired; it can manifest in feelings of hopelessness, detachment, and even physical symptoms like headaches or muscle tension. If you start feeling overwhelmed, irritable, or fatigued, it may be a sign of caregiver burnout. Recognising these symptoms early allows you to take steps to seek support, rest, or professional help.

9. WORK WITH TRAINED CAREGIVERS

While many family members assume the role of caregiver, professional help can make a big difference. Powell-Spencer highlighted the distinction between a helper “who assists with household duties” and a caregiver who is “trained” to address the specific needs of the elderly. Hiring a trained caregiver, even if it’s for a few days per week, can alleviate stress and ensure your loved one is receiving the highest level of care.

By adopting these practices, caregivers can better manage stress, maintain their health, and continue offering loving and compassionate care to their elderly loved ones.

SOURCE: Golden Conversations is a production of Golden Designs Company. The entity provides arts training, product marketing, and information on ageing for the older adult population. They may be reached at email: goldendesigns60@gmail.com, or read their blog at www.goldendesigns.org.