Self-Care for Caregivers is Crucial
Family and professional caregivers serve an essential role in the lives of older adults. They provide companionship, assist with daily housework and enable seniors to live safely and comfortably in their own homes or a care facility for as long as possible.
Furthermore, many caregivers serve in this role while managing other responsibilities, including families and jobs. In fact, more than 77% of working caregivers have had to make major or minor changes to their work or career to meet responsibilities as a caregiver.
Family caregivers of any age are less likely than non-caregivers to practice preventive healthcare and self-care behaviour, according to the Family Caregiver Alliance.
Family caregivers are at increased risk for depression and excessive use of alcohol, tobacco, and other drugs. Regardless of age, sex, and race and ethnicity, caregivers report:
- Sleep deprivation
- Poor eating habits
- Failure to exercise
- Failure to stay in bed when ill
- Postponement of or failure to make personal medical appointments
Caregiving can be an emotional roller coaster. On the one hand, caring for a family member demonstrates love and commitment and can be a very rewarding personal experience. On the other hand, exhaustion, worry, inadequate resources, and continuous care demands are enormously stressful. Caregivers are also more likely to have a chronic illness than are non-caregivers, namely high cholesterol, high blood pressure, and a tendency to be overweight.
“Caregivers make such a positive impact on the lives of older adults and give so much of themselves in the process,” said Lakelyn Hogan, Ph.D., gerontologist and caregiver advocate at Home Instead. “However, caregivers are only human and need to make time for themselves so they can be happy, healthy and in a position to provide the best care to their loved ones.”
Feeling empowered to care for yourself is one of the best things you can do to help someone you’re caring for.
Work Out: Exercise and enjoy something you like to do (walking, dancing, biking, running, swimming, etc.) for a minimum of 20 minutes at least three times per week. Consider learning a stress-management exercise such as yoga or tai-chi, which teach inner balance and relaxation.
Meditate: Sit still and breathe deeply with your mind as "quiet" as possible whenever things feel like they are moving too quickly or you are feeling overwhelmed by caregiving responsibilities. Many times you will feel like you don't even have a minute to yourself, but it's important to walk away and to take that minute.
Take a Break: Make arrangements for any necessary fill-in help (family, friends, volunteers or professional caregivers). Take single days or even a week's vacation. And when you're away, stay away. Talk about different things, read that book you haven't been able to get to, take naps, whatever relaxes you and makes you happy.
Eat Well: Eat plenty of fresh fruits, vegetables, proteins, including nuts and beans, and whole grains. Indulging in caffeine, fast food and sugar as quick "pick-me-ups" also produce a quick "let-down."
Keep Your Medical Appointments: Make sure you get your annual check-up. Being a caregiver provides many excuses for skipping your necessary check-ups, but don't do it. A healthy you is worth more to your aging loved one than a sick, weak you.
Find Support: Find a local caregiver support group and respite help. A support group will help you understand that what you are feeling and experiencing is normal. Also, consider in-home caregiving. Home Instead provides personal and home care support to aging adults that can give much-needed respite to family caregivers.
Remember, it is not selfish to focus on your own needs and desires when you are a caregiver – it’s an important part of the job, the Family Caregiver Alliance advises. Caregivers are responsible for their own self-care.
