When you take on the role of caregiver, you are signing up for additional stressors in your life, and you'll want to be as proactive as possible about controlling them. Even if you religiously follow the standard rules - get enough sleep, eat a healthy diet, get regular exercise, take time for yourself - there will still be times when your situation seems overwhelming. Sometimes you can't change the circumstances. But often you can change how you feel about them.
It's helpful to prepare for those tough times by having a plan. Is there someone you can call when you really need a break? Will things fall apart if you close the door and walk away for five or ten minutes? Sometimes we dig our own traps by imagining that we are irreplaceable – but it's much healthier, and more realistic, to assume that others can share our load. A break, even a very short one, can help reset our mood and provide a reality check.
Guided Visualizations for Relaxation or Sleep:
If you can spare 20 minutes or so, one very useful way to take a break is to listen to a relaxation tape. Here's one, our gift to you, which you can listen to on your computer or download for playback on a portable device.
The Sageminder Relaxation Tape, Wake-up Version is designed to help you relax, and to bring about a state of reduced tension and anxiety. The tape is also designed to wake you up gently at its conclusion, in case you fall asleep while listening.
If you have difficulty getting to sleep at night, or have time for a nap during the day, you may find the Sageminder Relaxation Tape, Sleep Version helpful. The basic content is the same, but without the wake-up section. (Please note, both tapes are intended for use only when you are able to sit or lie down comfortably, and not while operating a car of trying to perform other tasks.)
Other Things To Try:
- Yoga - find a local class or an instructional video to use at home
- Limit caffiene and sugar as these can increase our feelings of stress
- Journal - you do not need formal exercises or a fancy journal. Just a notebook to write out your thoughts at the end of each day can do wonders to release negativity and anxiety
- Walking - daily walks are particularly restorative and helpful for releasing physical tension
- Make a lunch date with a friend - seeing friends occassionally can help reduce stress. Often caregivers feel isolated in their role and "daily-ness" of the routine of caring for someone. Getting out once in a while can help us connect and feel less alone.
- Skip TV and do something interesting. Starting a hobby or a project can be more satisfying and enjoyable in the long run. If you feel too tired to do something at night, it is a sign you need more sleep. The TV can keep us awake long past the point at which we should be going to sleep at night.
- See: Sage Picks for Caregivers for book ideas. Find "Caregiver Stress" topic in our Discussion Forums.
Guided Meditations:
Relaxation for Caregivers
Relaxation for Caregivers - sleep version
MOOD SHIFTING:
This 3 step program program, developed by a psychologist, transforms anxiety, depression, anger and stress into more positive and productive state of mind:
