If you’re caring for a loved one who has Alzheimer’s disease or dementia, it can be one of the most meaningful experiences in your life as well as one of the hardest. Sometimes, those extremes can hit in the same day (or even the same hour). It can sometimes be overwhelming.
Over time, your loved one likely requires more care and support. As you ramp up to meet their needs, you may feel like you don’t have the time or energy to take care of your own physical or emotional health.
Stress, exhaustion and guilt are common, but finding ways to care for yourself can help reduce these feelings and give you more strength to overcome caregiver fatigue and help support your loved one. Tulasi Goriparthi, MD, a psychiatrist with Banner Health, shared some ways you can find balance.
Why caregiver stress is common
Supporting someone with Alzheimer’s involves more than physical care like helping them get dressed or taking them to appointments. You also have to cope with their emotional changes, as well as your own.
Alzheimer’s can change a person’s behavior, leading to agitation, anger or confusion. “Sometimes the same person who once cared for you becomes someone who’s physically or emotionally difficult to manage,” Dr. Goriparthi said. “That role reversal can be very painful.” It’s normal to feel tired, frustrated or even resentful at times.
You may be grieving the person your loved one used to be while still caring for them every day. You may be in denial or having difficulty accepting your loved one’s diagnosis. Mental health experts call this “ambiguous loss.”
Dr. Goriparthi often sees people facing challenges like these: “Caregivers are struggling with taking care of themselves while they’re taking care of their loved ones. They don’t know where to go for help and they often face daily medical and emotional challenges.”
Signs you may be experiencing caregiver burnout
When you can see that stress is becoming burnout, you can take action. Watch for these warning signs:
- Feeling tired all the time
- Having trouble sleeping
- Feeling anxious, irritable or hopeless
- Losing interest in hobbies, socializing or other activities you normally enjoy
- Having trouble concentrating or remembering what you need to do
- New health problems or health problems that are getting worse
- Feeling guilty when you take time for yourself
Spotting these signs is the first step toward getting the help you need.
Simple ways to care for yourself while caring for someone else
Even small steps can make a difference in preventing Alzheimer’s caregiver burnout.
Maintain your physical health
- Don’t skip your own health care. Keep your checkups and screenings on the calendar.
- Try to get 30 minutes of movement most days. A short walk, stretching or light yoga can lower stress and boost energy.
- Eat nourishing meals. The MIND diet, which is focused on brain- and heart-healthy foods, is easy to follow and energizing. It can be a good choice for you and your loved one.
- Stay hydrated.
- Do your best to get the rest you need.
Support your emotional well-being
Ask yourself, “What can I do today to help myself?” Dr. Goriparthi said. “Making sure your emotional health is okay is one of the challenges caregivers face.”
- Practice simple relaxation techniques such as deep breathing, prayer, journaling or meditation.
- Set aside small moments each day for yourself, like having coffee with a friend, reading or enjoying music.
- Allow yourself to feel emotions like sadness or frustration without judgment.
- Give yourself permission to rest, laugh or cry when you need to.
Stay socially connected
It can be easy to isolate yourself when your loved one needs constant care, but it’s important to stay connected to others:
- Reach out to family and friends
- Join in person or virtual Alzheimer’s caregiver support groups
- Stay connected to your faith or spiritual community
Ask for help and accept it
Dr. Goriparthi’s top advice is simple: “Do not refuse any offer of help.” Let others help you with errands, meals or household chores. Look into respite care, adult day programs or family caregiving rotations so you have a chance to rest and recharge.
When to seek professional help
If you feel sad, anxious or exhausted all the time, or you find that you’re unable to cope, it may be time to talk with a mental health professional. Counseling, support groups and stress-management therapy can help you find balance and perspective.
“If your stress feels unmanageable, reach out. There are local and national resources, including 24-hour caregiver helplines (855-227-3640) where someone will always pick up the phone,” Dr. Goriparthi said.
Banner Health offers behavioral health services and Alzheimer’s caregiver support to help you navigate your challenges.
Finding meaning and hope in the caregiving journey
Caregiving can be exhausting. By caring for yourself, you’re giving your loved one the best care you can. This care comes from your strength, love and compassion and it can also deepen your bond with your loved one.
When you take care of yourself, you’re better equipped to take the time to notice small moments of connection like a shared smile, a familiar song or a peaceful evening. These positive moments can help you through challenging times.
For support, connect with a behavioral health professional at Banner Health. Our experts can help with self-care for Alzheimer’s caregivers and coping with dementia caregiving.
