Introduction. Today we hope to provide tips and resources to help balance the challenges of caregiving and ensure that everyone is being cared for.

Transcription

1 Caregiver Wellness

2 Introduction Being a caregiver can be both rewarding and challenging. It s easy to forget to tend to your own needs while caring for your loved one, but it is incredibly important. Today we hope to provide tips and resources to help balance the challenges of caregiving and ensure that everyone is being cared for.

3 Mental and Emotional Self Care Sources of Stress External: financial worries, job concerns, outside noise Internal: perfectionism, depression

4 When on an airplane, the flight attendants tell you that in case of an emergency, oxygen masks will drop from the overhead compartments. They ask that you put your own mask on first before helping others. Caregivers face the oxygen mask dilemma daily. Putting the mask on someone else first means you are sacrifice your own needs and put yourself at risk for anxiety, frustration, stress, depression, and health issues.

5 You can only take care of others if you can take care of you.

6 Managing Stress Symptoms of Stress Depression Anxiety Loss of appetite Overeating Inability to sleep Hypertension Weakened immune system

7 Self-Talk Overcome negative emotions and stress with positive thinking and self-talk Learn to identify negative thinking Put positive thinking into practice Find the humor Practice positive affirmations in the mirror Try to see the glass half full in all situations

8

9 Stress Management Understanding the emotions of caregiving Anxiety Fear Guilt Sadness Anger Frustration

10 Coping with Emotions These feelings are very normal Don t punish yourself for natural emotions Learn to identify emotional triggers Talk to others about how you are feeling Remember you are not alone

11 Sources of Emotions What makes you feel sad, angry or frustrated? When an event triggers your emotions (positive and negative), make a note Learn how you respond emotionally in everyday situations

12 Stress Reduction Ways to relax Exercise Meditate Call a friend Breathe slowly and deeply Listen to music Practice yoga Find an activity you enjoy like cooking or reading

13 Soothing Sensory Touch Touch is one of the most powerful senses for stress reduction Try relaxing by: Giving yourself a neck massage Warming up under a soft blanket Soak in a hot bath Pet an animal

14 Breathing Exercises Breathing meditation Sit with your back straight Breathe deeply through your nose and out your mouth Count slowly as you exhale Each breath should be at least five seconds long Practice breathing technique

15 Progressive Muscle Relaxation Relax your body by slowly stretching the muscles throughout your body Stretch each muscle for 20 seconds Practice simple stretches with families

16 More Relaxation Exercises Visualization Picture a relaxing beach, beautiful trail or your favorite destination Imagine the scents, colors and sounds Yoga Try simple yoga poses to relax your body and mind

17 Meditation Do a quick check in of your emotional state with meditation Create a quiet space in your home where you can be alone Try to keep mind present and focused Sit up straight and breathe deeply Find a sense of energy and renewal Mediation helps clear your mind to make you more able to take on the day s challenges

18 Journaling Learn how you respond emotionally Write down the event and then how it made you feel My husband yelled at me when I tried to give him a new medication. This made me feel frustrated and angry because I was only trying to help him feel better. Review your journals regularly to learn how to cope with your emotions in the moment

19 Planning Ahead Reduce stress by making a to do list and planning your time Use phone apps to track medical history, pill reminders and dates: MediSafe Caregiver s Log CareZone Mobicare Unfrazzle

20 Physical Self Care Physical health is just as important as mental and emotional health Caregivers are at a higher risk for long-term illness such as hypertension, diabetes and heart disease Making a few small changes can make a lifelong difference in health

21 Nutrition Eat a balanced diet Limit fats, sugars and carbohydrates Eat fruits and vegetables daily Limit caffeine and alcohol consumption

22 Exercise According to the CDC, the average adult needs 2.5 hours of moderate cardio exercise each week Find an activity you enjoy such as walking, running or playing tennis Find a friend and set a weekly goal to make it fun

23 Sleep Adults need 7-8 hours of quality sleep each night Go to bed around the same time each night To improve quality of sleep, make sure your bedroom is dark and quiet Unwind for at least an hour before bed without electronics

24 Setting Daily Goals Make a few small changes at a time toward better health Set daily, weekly and monthly goals such as cutting out fried foods or running a 5K Monitor your progress to stay motivated

25 Importance of Respite Respite means getting a break Consider asking family and friends or finding an agency Respite is just as important for care recipient Use the time to recharge Find something that you look forward to see a movie, meet a friend or do your nails Plan respite - don t wait until it is too late

26 Personal Action Plan Making a plan and sticking to it leads to success Identify goals and track them in your Personal Action Plan Change your Plan as your goals change Start small and keep goals manageable

27 What I Will Do When I Will Do It How Often Status Walk for 30 minutes Plan two hours of respite After dinner Schedule 1 st of each month Three times a week Every other week Meditate Before breakfast Four days a week Take my vitamins With breakfast Once a day Monitor my blood pressure When I wake up, when I go to bed Twice a day

28 Wrap Up Caregiving is one of the hardest jobs in the world, but also one of the most rewarding Take time to care for you to be your best possible self Remember that you are not alone and it a sign of strength to ask for help