Caring for the Caregiver

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1 Caring for the Caregiver Understanding and Managing the effects of caregiving Finding Your Caregiving Stress Index Define the Role of Stress and its Negative Effects Creating a Wellness Model Ten Step Planning Guide Copyright 2011 Stress Techniques. All Rights Reserved

2 Caregivers report these unmet needs: Finding time for themselves Managing emotional and physical stress Balancing work and family responsibilities

3 WARNING SIGNS Anger Inability to concentrate Unproductive worry Sadness and periodic crying Frequent mood swings Physical Overreacting Acting on impulse Using alcohol or drugs Withdrawing from relationships Changing jobs often Emotional Stooped posture Problems with sleep Sweaty palms Tension headaches Chronic fatigue Neck pain Chronic back pain Weight gain or loss Behavioral

4 Caregiver burnout interferes with your ability to function What's your caregiver stress index? Low burnout risk Elevated risk High risk Feeling overwhelmed

5 a. Every day b. Often c. Sometimes d. Seldom or never Keep up with leisure activities that you enjoyed before caregiving? Feel that someone is looking after, or caring for you? Get a good night's sleep (seven or more hours)? Feel happy? a. Seldom or never b. Sometimes c. Often d. Every day Need cigarettes, or more than two cups of coffee to make it through the day? Lack the energy to cook, clean, and take care of everyday basics? Feel irritable or lose your temper with others? Feel overwhelmed by all you have to do? Feel hopeless about the future? Find it difficult to concentrate? How often has someone criticized your caregiving, or suggested you're burning out?

6 Add up your score. a 4 points, b 3 points, c 2 points, d 1 point 48-42: Low burnout risk 30-41: Elevated risk 18-29: High risk 12-17: Feeling overwhelmed Continue to make time for yourself every day Start to incorporate more SELF care It s important to realize the impact caregiving is having on your life The time for change is NOW!

7 What are the effects of stress? Physical: Emotional: Mental: heart pounding headaches sweaty palms indigestion skin breaks out shortness of breath holding breath cold hands sleeplessness sleep too much fatigue nausea diarrhea tight stomach tight muscles pain moody irritability depressed anxious lack of sense of humor abrasive hostile nervous emotional forgetfulness loss of concentration poor judgment disorganized fuzzy perception confused lack of interest math errors stop thinking diminished fantasy life negative self-talk

8 STRESS What is it? A generalized response of a body to any demand. The Fight-or-Flight syndrome is triggered as a result of this response. Where does it come from? The environment, air, lighting, noise, water, food, animals, chemicals, temperature MOST OF ALL FROM Our attitudes, thoughts, feelings and behaviors

9 Common Stressors EXPECTATIONS CONFLICTS WITH OUR VALUES COMMITMENTS AND OBLIGATIONS SITUATIONS OVER WHICH WE HAVE NO CONTROL TIME

10 Donald Ardel l 14 days to wellness life style

11 Healthy Boundaries I am responsible for my feelings and emotions, and everyone else is responsible for theirs. I create the pleasure and pain in my life, and others do the same in theirs. I can support others without taking on their problems. I am learning to care for myself. I can ask for help, and I can say NO.

12 How do you feel stress? Become irritable and impatient Become restless and fidgety Feel jealous and suspicious Develop sleeping problems Show activity changes: Fatigue or hyper activity Increase your drinking Increase your eating Become withdrawn Ignore your friends Become critical Nausea Dry mouth Heartburn Headaches Clumsiness Scratchy eyes Muscle stiffness Erratic breathing Bitter taste in mouth Shivering or shaking Increased perspiration Muscle aches, backaches

13

14 TEN STEP PLANNING GUIDE LOOK, LAUGH, LEARN, LISTEN 1. Take time each day just for yourself. 2. Look for 3 beautiful things every day. 3. Become skilled at the art of GRATITUDE. 4. Empower others. 5. Find something funny. 6. Learn something new every day. 7. Give yourself permission to say NO. 8. Take Care of Your Own Body. 9. Be aware of what you tell yourself. 10. Stay connected.

15 Resources New York State Office for the Aging AARP s Family and Caregiver site Alzheimer s Associaton Family Caregiver Alliance (FCA) Community and independent adult day care facilities

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