The first thing to know when caring for a child or other family member with any type of critical medical need is that caregivers need to remember to care for themselves, as well. It is well documented in research that caregivers who provide care around-the-clock begin to exhibit some type of caregiver fatigue. In one study, caregivers were interviewed to understand their experiences. One caregiver reported feeling excessive fatigue and commented, “We should give help to caregivers sooner, when their kids are younger, so we can prevent more emotional problems later on.” It’s important to know that these things exist so that you, as the caregiver, can be proactive in initiating interventions to alleviate or prevent caregiver fatigue and burnout.
Respite care is one way to give caregivers a break and some time for renewal. Respite care can often be found through community resources, Churches, and outside sources.
Some caregivers reported that taking 10-15 minute breaks, taking naps, phoning a friend were ways to effectively relieve stress.
Other tips for coping:
- Educate yourself about the disease of your family member and how it may affect his or her behavior, pain level, etc.
Respite care is one way to give caregivers a break and some time for renewal. Respite care can often be found through community resources, Churches, and outside sources.
Some caregivers reported that taking 10-15 minute breaks, taking naps, phoning a friend were ways to effectively relieve stress.
Other tips for coping:
- Educate yourself about the disease of your family member and how it may affect his or her behavior, pain level, etc.
- Find sources of help for caregiver tasks. Contact family members, friends, neighbors, church/synagogue, or the workplace.
- Use a personal network of friends and family for support or find a support group for caregivers.
- Use a personal network of friends and family for support or find a support group for caregivers.
- Protect your personal time for something you enjoy or something you need to get done.
- Try to find time to exercise, eat well and sleep enough.
- Watch for symptoms of depression such as crying more, sleeping more or less than usual, increase or decrease in appetite or lack of interest in usual activities. Notify your doctor if symptoms of depression are present.
Overall, giving yourself breaks and breaking away from the routine will keep you healthy and will have a positive impact in the life of your child. These breaks could include: dates with a spouse; spending a weekend with a relative or having friends for your children; solitude with a book, a hobby, or a household task; and some form of recreation. Taking time for yourself is important in keeping perspective and keeping emotional balance.
Here are some helpful tips/information about local versus online support groups for caregivers:
Local support groups:
- Try to find time to exercise, eat well and sleep enough.
- Watch for symptoms of depression such as crying more, sleeping more or less than usual, increase or decrease in appetite or lack of interest in usual activities. Notify your doctor if symptoms of depression are present.
Overall, giving yourself breaks and breaking away from the routine will keep you healthy and will have a positive impact in the life of your child. These breaks could include: dates with a spouse; spending a weekend with a relative or having friends for your children; solitude with a book, a hobby, or a household task; and some form of recreation. Taking time for yourself is important in keeping perspective and keeping emotional balance.
Here are some helpful tips/information about local versus online support groups for caregivers:
Local support groups:
- People live near each other and meet in a given place each week or month.
- You get face-to-face contact and a chance to make new friends who live near you.
- The meetings get you out of the house, get you moving provide a social outlet, and reduce feelings of isolation.
- Meetings are at a set time. You will need to attend them regularly to get the full benefit of the group.
- Since the people in the support group are from your area, they'll be more familiar with local resources and issues.
- People are from all over the world and have similar interests or problems.
- You meet online, through email lists, websites, message boards, or social media.
- You can get support without leaving your house, which is good for people with limited mobility or transportation problems.
- You can access the group whenever it's convenient for you or when you need help most.
- If your problem is very unusual—a rare disease, for example—there may not be enough people for a local group, but there will always be enough people online.
Stress Management
One part of taking care of yourself includes learning to manage stress. Everyone experiences stress at times in their life and, in short intervals, it can be a good thing. It can help us focus better and work more efficiently. However, if stress continues for a long period of time and goes unchecked or unrelieved, it can negatively impact your health and well-being if it is not managed properly and regularly.
How does stress affect health?
Stress that continues without relief can lead to headaches, an upset stomach, high blood pressure, chest pain, problems with sleeping or sex, depression, panic attacks, or other forms of anxiety and worry.
What can you do about stress?
- Find out what is causing stress in your life.
- Look for ways to reduce the amount of stress in your life.
- Learn healthy ways to relieve stress and reduce its harmful effects
Next, here are some ways to ease stress :
· Ask yourself what you can do about the sources of your stress. Think through the pros and cons. Take action where you can.
· Keep a positive, realistic attitude. Accept that although you can't control certain things, you're in charge of how you respond.
· Stand up for yourself in a polite way. Share your feelings, opinions, or beliefs, instead of becoming angry, defensive, or passive.
· Learn and practice relaxation techniques. Try breathing exercises, meditation, prayer, yoga, or tai chi.
· Write. It can help to write about the things that are bothering you.
· Let your feelings out. Talk, laugh, cry, and express anger when you need to with someone you trust
· Exercise regularly. You'll feel better and be more prepared to handle problems.
· Eat healthy. Avoid too much sugar. Focus on fruits, vegetables, whole grains, and lean protein. When you're stressed, you'll probably want less-nutritious comfort foods, but if you overdo them, they'll add to your problems.
· Try to manage your time wisely. You may get more done with less stress if you make a schedule. Think about which things are most important, and do those first.
· Say no, where you can, to things that would add more stress to your life.
· Make time for hobbies and interests.
· Get enough rest and sleep. Your body needs time to recover from stressful events.
· Don't rely on alcohol, drugs, or food to help against stress. Ease up on caffeine, too.
· Spend time with people you love.
· Talk with a counselor or take a stress management class for more help.
A few of the daily habits that can help manage stress would be eating healthy, getting enough sleep, and exercising.
For more time management tips, click here:
For more information on healthy eating tips and tricks:
How can you avoid stress?
Stress is a fact of life for most people. You may not be able to get rid of stress, but you can look for ways to lower it.
You might try some of these ideas:
Stress is a fact of life for most people. You may not be able to get rid of stress, but you can look for ways to lower it.
You might try some of these ideas:
- Find better ways to cope. Look at how you have been dealing with stress. Be honest about what works and what does not. Think about other things that might work better.
- Take good care of yourself. Get plenty of rest. Eat well. Don't smoke. Limit how much alcohol you drink.
- Try out new ways of thinking. When you find yourself starting to worry, try to stop the thoughts. Or write down your worries and work on letting go of things you cannot change. Learn to say "no."
- Speak up. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse. Assertive communication can help you express how you feel in a thoughtful, tactful way.
- Ask for help. People who have a strong network of family and friends manage stress better.
References
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https://www.lds.org/manual/a-parents-guide/chapter-2-principles-for-teaching-children?lang=eng
http://www.webmd.com/balance/guide/tips-to-control-stress
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http://ak0.picdn.net/shutterstock/videos/2166578/preview/stock-footage-pretty-young-teenage-girl-talking-on-her-mobile-phone.jpg
http://www.cyndeyoga.com/wp-content/uploads/2013/02/YogaSunset_000020910588_Small.jpg
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http://www.webmd.com/balance/stress-management/stress-management-topic-overview?page=3
http://www.dumblittleman.com/wp-content/uploads/2014/04/Healthy-Eating.png
https://s-media-cache-ak0.pinimg.com/236x/b7/78/cf/b778cfdeb3aeaf4ed4a4e0e0f3a856e1.jpg