I don’t need to tell you that caring for loved ones both with and without disabilities is a demanding task that requires a delicate balance of patience, perseverance and resilience.
And I’m betting that some days feel like those attributes are put to the ultimate test more than other days.
I can imagine it might feel like you’re trying to unscramble a Rubik’s Cube in 90 seconds or less (sorry to those born after 1990 who have no idea what I’m talking about). However, those of us who have tinkered with a Rubik’s Cube understand that it is indeed an exercise in patience and resilience.
All joking aside, the emotional and physical toll on caretakers can be significant, making it essential for you to prioritize your own mental health and well-being, even when you feel you don’t have the luxury of time to do so.
First and foremost, it is NOT your fault you are stuck in overwhelm, worry and burnout. These feelings are the result of letting your needs lag behind those that you are caring for.
What is important to acknowledge though. Is that it’s essential to put together a plan to support yourself while dealing with anxiety producing emotions that end up robbing you of your patience, perseverance and resilience.
Let’s then create an approachable strategy to get you back on track.
However, before we do, we must establish exactly how this impatience and overwhelm is impacting your well-being.
The Impact of Stress & Anxiety on Caregivers
Unmanaged stress over time turns into anxiety. Anxiety is more serious problem then experiencing pockets of stress. Both stress and anxiety can be causing a number of problems that interfere in your daily life.
Physical Symptoms: Anxiety can lead to physical symptoms such as fatigue, difficulty sleeping, headaches, high blood pressure, digestive distress, hormonal imbalances, and even skin issues. These can further exacerbate stress and make it harder to cope with your responsibilities, simply because you do not feel well.
Emotional Distress: Caregiver anxiety can result in feelings of overwhelm, frustration, guilt, and sadness. These emotions can cause your brain to overthink (called ruminating) then resulting in a feeling of indecisiveness and shut down.
Relationship Strain: The stress of caregiving can put a strain on your relationships with family, friends, and spouses/partners. Anxiety can make it difficult to know how to communicate effectively and maintain healthy boundaries. It is hard to know what you need when you are drowning in overwhelm and indecision.
Financial Concerns: Caregiving can be financially demanding. The constant worry about expenses and future uncertainties can contribute to anxiety. This type of worry contributes to ruminating; preventing you from getting the rest you need. Click here to learn about our Family Empowerment Program
Now that we know some of the factors contributing to losing your patience, perseverance and resilience, we can look at proven strategies to help you reduce your anxious and stressful emotions.
Strategies for Managing Caregiver Stress and Anxiety
Self-Care: Prioritize self-care activities that help you relax and recharge. This can include exercise, meditation, hobbies, or spending time in nature. Aim to move your body for at least 20 minutes 4 times a week. Think of taking a walk, dancing to a video on YouTube, playing or swimming in a pool. Self-care doesn’t need to be something as elaborate as a spa day, although those are rejuvenating as well.
Support Networks: Connect with other caregivers who understand your experiences. Support groups can provide emotional support, practical advice, and a sense of community. We are not meant to do life alone. Click here to learn about our upcoming events
Professional Help: If you’re struggling to manage your anxiety, consider seeking professional help. Let’s remove the stigma of mental health counseling. Therapists and counselors provide valuable tools and strategies for coping with stress, determining if you suffer from generalized anxiety disorder as opposed to a period of stress, thus improving your mental health outlook. Look for someone that specializes in anxiety and uses a wholistic approach.
Time Management: Develop effective time management skills to help you balance your caregiving responsibilities with your own needs. Make sure to schedule in time to care for YOU! Consider delegating tasks when possible. Do you have an older child or partner that can help you out? Also, create a schedule that allows for breaks and relaxation.
It is easy to think you can remember everything on your To-Do list. Whether you have a Jedi mind or not, using a list will help your mind relax…knowing that it is not also tasked with remembering every minute detail.
Positive Affirmations: Practice positive affirmations to challenge negative thoughts and boost your self-esteem. There has been so much debate on whether affirmations work..and here is what I know, plain and simple: what we think about, we bring about.
If it is true that our thoughts create our world, then we must be adamant about the thoughts we allow ourselves to think. For help on creating affirmations, ask a life coach or trusted friend to help you develop a few that will be meaningful to you.
Healthy Lifestyle: Prioritize a healthy lifestyle by eating nutritious foods, getting enough sleep (that means 7-9 hours every night), and limiting alcohol and caffeine consumption.
If you are wondering which foods are healthy for you…start with eliminating those foods that bring on inflammation in the body and consequently, the mind. Aim to reduce your sugar intake. Eliminating even 3 sugary coffee treats a week can produce a noticeable positive effect.
Remember: It’s okay to feel stressed and anxious, even if you dislike the sensation.
Recognizing and addressing your anxiety is an important step in managing your stress and improving your overall well-being. By implementing these strategies and seeking support when needed, you can overcome caregiver anxiety and create a more fulfilling and sustainable caregiving experience.
Elizabeth Scarcella, an anxiety expert, earned her ABD in psychology as well as becoming a Functional Diagnostic Nutrition Practitioner. She assists her clients get to the root cause of why they feel overwhelmed, uncertain and worried. Her unique approach to healing anxiety begins by looking at the gut, hormones and nervous system first before shifting mindset beliefs and feelings. Knowing that you cannot outwit bad biology, Elizabeth’s method proves that by healing the biology that is causing the anxious thoughts first, changing anxiety filled beliefs into feeling calm, confident and capable can then occur with ease and predictability.
Elizabeth’s program, Stress Relief Method, is backed by science steeped in functional medicine and positive psychology. Elizabeth lives in Indian Wells, CA with her physician husband, who medically directs her program, and their precious “dogter”, Stella. Her hobbies include fashion, interior design, & learning to live more from God’s Word.
