Five Easy Steps to Decreasing Caregiver Stress

We all have stress - it's a part of our everyday lives. Stress is anything that causes mental or physical strain and disrupts our internal balance. From hunger to fatigue to pain to threats and worries, stress can disturb our well-being.

Acute (short-lived) stress releases certain hormones and causes things like increases in alertness, circulation, blood pressure and sweating, which disappear when things go back to normal. The problems begin with long-term stress, which keeps your body on continuous alert. This is when the effects of stress can cause disruptions in overall health.

Yes, long-term stress can make us sick - physically and mentally. Too much stress over a long period of time can wreak havoc on our bodies and our lives. And caregivers (somebody who has the principal responsibility of caring for a child or dependent adult) are perhaps most susceptible to stress.

Caregiver's Stress Signals

Muscle tension
Headaches and fatigue
Skin disorders (hives, acne, eczema, itching)
Stomach problems (acid reflux, changes in bowel habits, cramps)
Sleep disturbances
Fluctuations of weight, blood pressure, moods, concentration
Decreased immunity
Pain in the jaws, chest, joints, etc.
Loss of libido, reproductive problems
Irritable, argumentative, jumpy, anxious, depressed
Constant state of worry

Chronic stress inhibits your body from rebuilding energy, but worst of all, it can contribute to things like heart disease, hypertension, ulcers, migraines, chronic pain, autoimmune diseases, obesity, asthma and diabetes.

Caregivers R-E-L-A-X

Perhaps the most important thing you can do for yourself and your dependent loved one is to take care of yourself!

Everyone deals with stress differently. Unfortunately, it takes less effort to cope negatively with stress by venting, nail biting, hair twisting, overeating, smoking, excessively consuming caffeine or becoming antisocial. But in reality all of these "coping strategies" only hamper your health further!

Repose and Respire - In Other Words, Rest and Relax!

Most adults require at least seven to nine hours of sleep per night. Sound like an impossible task? Not if you make sleeping a regular part of your routine. Go to bed and wake up at the same time every day. Yes, this means you have to resist the urge to watch that late night movie or hit the snooze button to sleep in late. A regular sleeping pattern helps prevent things like headaches and fatigue.

And believe it or not "relaxation," the best way to handle stress, is a learned skill. The more you practice, the easier it becomes. So when anxiety and tension are spiraling out of control - breathe!

Yes, deep breathing - utilizing your lungs, chest and abs - does work. Take a slow, deep breath through your nose and fill your chest and stomach with air. Hold it for a few seconds. Blow out air through your mouth and visualize all of the day's stress and tension being pushed out of your body. Repeat several times until you feel less likely to strangle someone.

Eat!

Skipping meals or pigging out on less-than-healthy comfort foods only makes you feel worse. A well-balanced diet is crucial in preserving health and reducing stress.

Caffeine, for example, can temporarily increase alertness, but it also increases the release of adrenalin, which only adds to stress levels. Alcohol also increases adrenalin as well as decreases the liver's ability to remove toxins, and toxin production is often higher with stress.

Sugars may offer you a boost of energy but provide no essential nutrients and can actually make the mental symptoms of stress more apparent. High-in-fat foods put extra stress on the cardiovascular system.

Skipping meals or becoming dehydrated just tricks your body into lapsing into starvation mode, which means it will hoard fat and water essential to sustain life. Eat at least three meals a day and make sure you add some water. Just drinking when you're thirsty has already launched the protective responses of your body. Instead, sip on water throughout the day.

Eating healthy by adding complex carbohydrates, found in things like pasta and potatoes, not only gives you sustained energy, but it helps increase the hormone serotonin, which is a natural soother.

Adding more veggies also increases serotonin. They can give your immunity a well-needed boost, too.

Foods that are high in fiber (fruits, veggies and whole grains) keep your digestive system on track.

Lengthen!

Chronic stress can exacerbate your perception of pain. And many times muscle pain is due to an imbalance. If a muscle is unable to perform through its full range of motion, tightness, cramping and pain can occur.

Combat these issues by incorporating a stretching routine into your day. A five-minute stretch to your over-worked muscles can do wonders!

Spend a lot of time hunched over? Take five minutes and lay on your belly on the floor.

Chest and shoulders feel tight? Raise your arm to shoulder height, bend your elbow and then place your forearm on a door frame and lean forward until you feel a slight stretch of your chest and shoulders.

Doing a lot of lifting and/or carrying? Remember to maintain proper posture (back straight) and avoid stooping or reaching. Bend your knees and use your whole body to lift. Carry weight against your body. Having trouble? Consult a physical therapist if transfers (from bed to chair, or chair to car, etc.) for proper techniques and tips to help you manage.

Atmosphere!

Sometimes making simple adjustments to your atmosphere can do wonders. Try some music. Up-tempo songs can increase concentration and alertness, while slower, more soothing songs can produce a calming effect.

Aromatherapy can also help. The essential oils have healing properties, both physically and emotionally. Helpful stress-reduction essential oils, found at health food stores, include lavender, chamomile, clary sage, bergamot, sandalwood and Ylang Ylang. (Try a sniff test of each first because if you don't like how it smells, it won't work!)

Try things like adding several drops of lavender, with or without one drop of clary sage to 4 ounces of water and spray on pillows and bed linens.

Apply six drops of lavender and one drop of sandalwood to a handkerchief and inhale when feeling overwhelmed.

Take a warm 20-to-30-minute bath and add 2 tablespoons of honey, six drops of sandalwood, two drops of bergamot and two drops of Ylang Ylang.

Try a cup of decaffeinated chamomile tea with honey!

Exercise!

Exercise is a great way to rejuvenate. It doesn't have to be anything elaborate - even a few minutes of jumping jacks every day can renew your spirit and combat those aches and pains!

Walking, especially outdoors, can really help you put things in perspective, plus it helps you lose that extra stress weight.

Stress is a normal part of life, especially for all you caregivers out there! But it should not ruin your health and happiness. It is possible to find balance, but stress relief will not fall into your lap - you have to actively pursue it!

Relaxation is a personal endeavor, and finding ways that maximize your tranquility is vital for your overall well-being. Always remember that taking care of yourself is a selfless act. After all, if you don't take care of yourself, how can you help take care of someone else?

So go on, let people think you are selfish because you spend 15 minutes a day on yourself - when they see the benefits, they just might join you in the quest to R-E-L-A-X!