How to help relieve stress as a caregiver?

How to help relieve stress as a caregiver? Many caregivers struggle to meet their own needs while caring for others. Whether you feel guilty for taking time for yourself or don’t have the time, consider this: You won’t have much to give if you don’t care for yourself.

Our bodies were designed to handle stress. Stress is a sign that your reflexes are working correctly. Stress hormones like cortisol, adrenaline, and norepinephrine help us respond swiftly to danger and save our lives. But these hormones only help in the short term. Long-term stress can harm our health.

Tips How to help relieve Stress as a Caregiver

Here are some simple, practical ways how to help relieve stress for you or a loved one.

1. Exercise

Physical “stress” can help to relieve mental stress. Regular exercise reduces stress hormones and promotes endorphin release. (Endorphins are natural mood boosters.)

Exercise also enhances sleep quality. If you’re stressed out, this can help.

Find an exercise style that you enjoy and that suits your ability. Walking,
jogging, dancing, riding, swimming, yoga, pilates, and more alternatives
abound!

Yoga is known for its contemplative and soothing effects. Yoga is as
beneficial as antidepressant medicines in improving mood.

You can exercise alone, in a class, or with other seniors and caregivers!
Get your gym clothes on and go!

2. Music

Who doesn’t enjoy music?

Music, especially classical music, can assist relieve stress. It can reduce your heart rate, blood pressure, and stress hormones. Music can also help you relax, sleep, or meditate by distracting you.

You may find the music you like and listen to it anytime. Play music before bed, while doing dishes, walking the dog, or driving. Find methods to include your favorite music in your daily life.

3. Art

It’s time to unleash your inner artist! Adult coloring books with
sophisticated geometric patterns are now a popular stress-relieving technique.

Painting, coloring, beading, and other similar activities have been shown to have calming effects. Getting creative and immersed in an activity can help you relax and de-stress. Seniors and their caretakers might benefit from creative activities together or separately.

4. Relations

Overwhelmed? Unconditional love-hugs

For seniors or caregivers, genuine connections and social support can reduce stress. It might make you feel valued and accepted.

Physical contact with loved ones also helps release oxytocin and reduce cortisol. It lowers blood pressure and heart rate.

You can also call or video call family and friends. The interaction with a pet can reduce stress if no one is available to cuddle or call.

5. Deep Breathing

Take a deep breath with the help nose, then exhale slowly through your mouth.

Simply focusing on your breathing or altering your breathing pattern can significantly reduce stress.

During a tense meeting or busy area, focus on and slow your breathing for three to five minutes to help you relax.

There are numerous breathing techniques. Here’s one:

Inhale breath through your nose and feel your belly expand.
Inhale breath slowly to four.
Hold for a second, then gently exhale through your mouth while counting to four.
A Good Diet

Examine what you’re putting into your body. (If you have trouble keeping track of your meals, keep a food journal. Although caffeine is safe and even beneficial in modest amounts, it can exacerbate stress symptoms in people prone to anxiety.

Emotional eating and overindulging in sugar and fat might bring momentary comfort. But it merely adds to your tension.

White bread, croissants, and potato chips are all refined carbs. Stress may increase if your blood sugar drops.

What’s new? Salmon, eggs, avocado, yogurt, dark chocolate, almonds, and walnuts help regulate mood and energy. So go ahead and eat a lot of them!

6. Laughter

Research has repeatedly shown this to be true.

Laughter soothes stiff muscles and calms the nervous system. Laughter promotes oxygen intake, stimulates the heart, lungs, and muscles, and increases
endorphins generated by the brain.

Watch comedies, spend time with funny people, and find humor in everyday life. It is one prescription you don’t need to fill!