Being a caregiver is one of the most undervalued and underappreciated jobs. Who are caregivers? The people we will talk about in this article are unpaid family members and sometimes friends – known as informal or family caregivers – who provide vital emotional and physical support to those who need it most. These unsung heroes, the majority of whom are women ( between 53% and 68% to be exact), are the backbone of long-term home-based care in the United States .
The challenges of caregiving are many and daunting. Studies have shown that a large number of caregivers report their health to be less than optimal due to long, unpredictable hours. The emotional toll is also huge – about 31.3% feel distressed .
It is clear from these statistics that caregivers need a sanctuary – a place to relieve stress and regain energy. Let’s take a look at some practical tips to help caregivers create a sanctuary in their own home.Table of Contents
What are the signs of caregiver stress and burnout?
It’s no secret that caregiving can be both physically and emotionally exhausting. Did you know that about 63% of family caregivers rate their stress level as high or moderate on a five-point scale? Studies also found that about one-third of caregivers struggle with disrupted routines. So how do you know when it’s time to take a break and take care of yourself?
signs that you need a break
When you’re busy taking care of someone else, it’s easy to neglect your own health. Here are some warning signs that it’s time to step back and focus on your own health:
- Constantly feeling anxious or burdened: If your mind is always occupied with worries about caregiving, this is a red flag.
- Sleep disruption: Whether it’s insomnia or its opposite – oversleeping – your sleep pattern says a lot about your stress levels.
- Lack of interest: If you’re no longer enthusiastic about hobbies or activities that previously brought you joy, take note.
- Physical ailments: Recurring headaches or other health problems may be your body’s signal that it needs rest.
- Substance abuse: Using alcohol, drugs, or misusing prescription medications is a sign of a problem.
- Neglecting personal health: If you don’t see a doctor yourself, you’re not only putting your own health at risk, but also your ability to care for another person.
- Mood changes: Irritability, depression, and trouble concentrating aren’t just momentary feelings—they’re alarm bells.
If any of these signs bother you, it’s important to recognize them. Ignoring these warning signs not only puts your mental and physical health at risk, but it also affects the quality of care you provide. Stay tuned for effective tips on creating a stress-free environment at home.
Tips for de-stressing your home and yourself as a carer
Taking on the role of a caregiver often means putting the needs of others above your own. It’s a demanding job, and the truth is that very few caregivers have time to care for themselves. That’s why we’ve compiled a list of ways you can relieve stress in your home and daily routine without making any further changes to your already busy schedule.
De-stress your space
Your home should be a place where you can relax and unwind, especially as a caregiver. Create a calm environment in your home where you can unwind after a long day of caregiving with these tips and tricks.
Remove clutter regularly
The clutter around you often reflects and exacerbates the clutter in your mind. Take a few minutes each day or week to remove unnecessary items. Keep your space as clean and organized as possible to promote mental clarity.
Create a relaxation corner
Find a quiet spot in your home and dedicate it to relaxing. Furnish it with comfortable seating and choose calming decor – think simple patterns and soothing colors.
Use of aromatherapy
Fragrances like lavender and chamomile can do wonders for your health. Invest in some essential oils or scented candles to give your home a spa-like scent.
Play relaxing music or use soundscapes
Whether it’s calming tunes or the sound of rain, audio can dramatically improve the atmosphere. Consider a white noise machine or ASMR (autonomous sensory meridian response) video to help you calm down.
open up the house to natural light
Sunlight boosts serotonin, which improves your mood. Open the curtains during the day and let natural light into your living space. Try stepping outside for a few minutes and soaking up the sun. And if possible, place your desk or workspace near a window so you can benefit from sunlight throughout the workday.
Introduce the Plants
Houseplants can brighten up your home and even purify the air. If you’re new to gardening or don’t want to add another burden to your mental load, succulents are a particularly low-maintenance option.
Incorporate sensory-happy items
Think soft cushions for your coffee table, tactile cushions or even a zen garden. Anything that positively engages your senses can aid relaxation.
Self-care for caregivers
As a caregiver, it’s important to take time for yourself and look after your physical and mental health.
Set boundaries and achievable goals
It’s easy to overwork yourself, so set realistic expectations for what you can accomplish. Prioritize tasks and complete them as quickly as possible.
practice mindfulness, breathing exercises, and meditation
Take a moment to focus on your breathing. Breathe in deeply through your nose for a count of four, hold for four, exhale for four, and then hold for four. Repeat this “box breathing” technique a few times to center yourself.
Delegate tasks to others and accept help when possible
Remember, you don’t have to do this all alone. Accept help from family and friends or consider hiring temporary help. Sharing the load can reduce your stress.
Stay Connected
Don’t isolate yourself. Whether it’s a quick chat with a friend or joining a caregiver support group, social connections can lift your spirits.
Prioritize self-care
Engage in activities that bring you joy. This could be as simple as reading a few chapters of a book, painting, or taking a bubble bath. Prioritizing your well-being isn’t selfish – it’s important for you to be an effective caregiver.
It’s not just about caring for someone else – it’s also about caring for yourself. A peaceful home environment can do wonders for your mental and emotional health, making you a more patient and focused caregiver.
Local and online support groups for caregivers
If you are a caregiver, you don’t have to shoulder the burden of your responsibilities alone. Support groups can provide you with a community of people who truly understand and empathize with what you are going through. These groups not only provide emotional support, but also invaluable tips and resources. The big question is, do you opt for a local support group or an online group? Each group has its own advantages and disadvantages, as outlined in the table below.
| Criteria | Local support groups | Online Support Groups |
| interaction | Personal communication feels more genuine and helpful | Get support anytime, providing convenience and flexibility |
| resources | Guides you to local services, healthcare providers and respite care services | Allows you to take advantage of global resources and diverse perspectives |
| Meeting Schedule | Regular, scheduled meetings for ongoing support | No set schedule – participate as much or as little as you like |
| Community Contact | Strengthens community bonds and provides local support | Offers a wider network but fewer localized community connections |
| immediate assistance | Provides quick, personalized support in times of crisis | Online platforms can offer timely advice but not immediate, personal help |
Your choice between a local and an online group may depend on your specific needs and circumstances. If you value personal contact and local resources, a local group is probably the best fit. If you want flexibility, anonymity, and a wider range of viewpoints, an online forum may be more appropriate for you.
Whatever you choose, remember that you are not alone and help is available everywhere. Support groups can provide emotional relief and practical advice, helping you become a better caregiver by helping yourself first.
Carer services and organisations that can help
Being a caregiver can often feel lonely, but the good news is that there are many resources and organisations to help lighten your burden. Let’s take a look at some of the options you can access, from mental health support to practical everyday help.
Mental Health Resources
- Mental Health America (MHA) : This organization provides a wide range of resources designed specifically for caregivers, including crisis planning and parenting support.
- Anxiety and Depression Association of America (ADAA) : This provides valuable tips for coping with stress and anxiety, which can be a daily struggle for caregivers.
- Insight Timer : This is a free app focused on helping you master meditation techniques. Great for relaxing after a stressful day.
- Sanvello : This app is like a pocket therapist, combining elements of cognitive-behavioral therapy and coaching to help you deal with stress.
- Stories for Carers (YouTube Channel) : A unique initiative that focuses on storytelling to help carers find community and respite.
Organizations
- MedlinePlus Caregivers : A project of the U.S. Department of Health, it provides a wealth of reliable, up-to-date health information for caregivers.
- National Alliance for Caregiving (NAC) : A nonprofit organization that provides education, information, and support to caregivers of adults with long-term illnesses or disabilities.
- Family Caregiver Alliance (FCA) : A nonprofit organization that provides education, information, and support to caregivers of adults with long-term illnesses or disabilities.
- American Association of Retired Persons ( AARP ) : A nonprofit organization that advocates for people over the age of 50. AARP provides a variety of resources and services to caregivers, including caregiver guides, legal checklists, online forums for caregivers, and advocacy for caregiver-friendly policies.
Other Services
- Active Caregiving: Empowering Skills (ACES): Focusing on caring for people with dementia, this offers both in-person and telephone group education focused on stress management and coping strategies. This program is available in several languages, including Spanish and Vietnamese.
- CaringInfo : In addition to resource aggregation, it provides links to practical services like food distribution and financial aid platforms.
- Navigate Life Texas (NLT) : Designed specifically for caregivers of children with disabilities, provides resources and support.
conclusion
Dealing with the complexities of caregiving is never easy, but you’re not alone on this journey. By implementing simple stress-relieving techniques in your home and using the myriad resources available, you can significantly lighten your emotional and physical burden. Whether it’s joining a local support group, using a mental health app or simply de-cluttering your home, small steps can lead to big results. When you take care of yourself, you’re better able to care for others.