How to Manage Caregiver Stress
If you’re caring for an aging parent, disabled spouse, or another family member, you’re not alone. According to the National Alliance for Caregiving, 53 million US adults (nearly 20% of the population) have taken on a caregiver role.
Just in the state of Texas, there are more than 31 million caregivers providing 2.9 billion hours of care to family members. In fact, since Texas is home to a rapidly expanding senior population, many caregivers are finding themselves balancing care for aging parents while raising their own children, making them part of the “sandwich generation.”
While taking care of loved ones is an important job, it’s a lot to juggle. Stress can build up fast, and if you’re not careful, it can take a serious toll on your physical and mental well-being.
November is National Family Caregiver’s Month, celebrating the efforts of caregivers and raising awareness about some of the hardships that come along with this task. Below, we share some of the signs of caregiver stress along with simple tips to help you take better care of yourself and your loved ones.
Signs of Caregiver Stress
Caregiver stress can sneak up on you. When you’re so focused on your loved ones’ needs, it’s easy to let your own physical and mental health slip. Yet, there are clear signs that caregiver stress may be piling up.
- Exhaustion: Caregiving can be physically and emotionally taxing. If you’re constantly tired even after a full night’s sleep, getting headaches, or experiencing more aches and pains than usual, those could be signs that your body is overwhelmed.
- Frequent Illness: Stress weakens your immune system, which can make you more likely to catch an illness. If you’re getting sick more often than usual, or it’s taking you longer to recover from an illness, stress may be at least partially to blame.
- Sleep Issues: Caregiving is a lot to process, and the worries and stress can make it tough to get a good night’s rest. Plus, many caregivers have disrupted sleep if they need to wake up in the middle of the night to provide care.
- Anxiety or Depression: Caregiving can cause a range of emotions. It can be a thankless and lonely job, which makes anxiety and depression very common among caregivers.
- Irritability: The strain of caregiving, especially when you’re not able to take breaks, can affect your mood, patience, and ability to make decisions.
- Changes in Appetite or Weight: Stress can cause you to overeat or, conversely, reduce your appetite so you end up eating too little or lacking motivation to make a meal.
How to Deal with Caregiver Stress
Caregiver burnout is challenging, but there are several ways to protect yourself from reaching the breaking point.
Build a Supportive Care Team
One of the best ways to avoid caregiver burnout is by sharing the load with family members, friends, and even professional caregivers. If you don’t have immediate support nearby, you can reach out to local community organizations. In Texas, valuable resources include VNA Meals on Wheels, Aging and Disability Resource Centers, and transportation services for adults who qualify.
Take Breaks
You don’t have to take an entire day off to get a break from caregiving. Even short breaks like a 10-minute walk, quick nap, or a few minutes spent reading can help you to recharge your batteries. Over time, these small moments can make a significant difference.
Let Go of Perfection
Caregivers often feel like they must be available around the clock, but setting boundaries is necessary for your physical and mental health. This might mean limiting how much time you spend providing care, saying no to extra commitments, or having honest conversations with family members about how much you can realistically handle. It’s important to communicate your needs and not feel guilty for prioritizing your well-being. Caregiving doesn’t need to be perfect.
Cherish the Small Moments
Focusing on the positive moments with the person you’re caring for, even if they're few and far between, can bring joy and a sense of fulfillment. Whether it’s enjoying hearing a family story, sharing a laugh, or engaging in a simple activity together, these moments of connection can be deeply rewarding.
Join a Caregiver Support Group
Talking with other caregivers can be incredibly therapeutic. Support groups, whether in-person or online, provide a safe space to share experiences, advice, and resources. One place to reach out to is AGE of Central Texas, which offers free support groups for family caregivers who live both near and far. The Alzheimer's Association also provides in-person and online support groups in both Houston and Dallas.
Seek Professional Help
If you find yourself feeling constantly overwhelmed or emotionally drained, it may be time to seek professional counseling and/or respite care services.
Counselors or therapists can offer coping strategies, provide emotional support, and help you work through the complex emotions that often come with caregiving. Respite care brings in a trained caregiver to take over for a short period to give you a break.
The Texas Health and Human Services Commission can help you find short-term respite care programs near you.
Dallas Behavioral Healthcare Hospital is a great resource in the Dallas area, offering both inpatient and outpatient services as well as respite care. Dallas Behavioral Hospital also partners with other programs to support caregivers.
Grant Halliburton Foundation is another option, providing resources for mental health and caregiving support along with a crisis line. All these services are free to families.
Innovista Medical Center Is Here to Help
If you need guidance on how to manage caregiver stress, reach out to your Innovista Medical Center health care provider directly through MyChart or call 866-325-0301.
Remember that taking care of yourself is just as important as taking care of your loved one. By prioritizing your own health and well-being, you will be in a better position to provide care with patience, compassion, and energy.
