6 Ways to Manage Dementia Caregiver Stress
Arlene Schollaert, MSW, LCSW
3 min read
“Put the mask on yourself first” is something we’ve all heard when taking off on an airplane journey. But for those who are taking care of those who have been diagnosed with dementia, these words should have extra special meaning.
As a Licensed Clinical Social Worker specializing in geriatrics and dementia at Amazing Place, I know that managing caregiver stress means staying mindful of both your physical and emotional health. Easier said than done, but certainly, by incorporating a few stress-relieving practices into daily life, you’ll feel better about yourself, your situation, and your ability to cope with trying circumstances. You’ll also be on your way to reducing the effects of common caregiver stress symptoms including anxiety, exhaustion, and depression.
1. Stay in the Moment
Stay focused on completing small tasks, like doing the laundry, feeding the pets, or cooking a meal to regain a sense of control and accomplishment.
2. Respond to Things as they Happen
Ask yourself, “how do I feel right now?” The answer may give you permission to take a quick break by practicing deep breathing, or meditating or seeking the comfort of a friend or family member. This also helps in making sure that stress doesn’t build up during the day.
3. Modify your Expectations
Caring for someone with dementia means readjusting expectations of yourself. Figure out what’s truly important to get accomplished in a single day and re-think how to cut yourself some slack. In essence, “go with the flow.”
4. Acknowledge Stress Triggers
Once you understand what creates instant anxiety, you can re-set how to deal with these triggers. You might even post a personal statement on a mirror or refrigerator to remind yourself that it’s okay to breathe and handle one thing at a time.
5. Eat Well, Sleep Well, Exercise
Everyone benefits from eating healthy food, sleeping enough, and exercising daily. Caregivers under a lot of stress are especially in need of following these routines which are known to help balance your emotional as well as physical well-being. And, don’t forget those check-ups with your health care providers on a consistent basis!
6. Seek Out a Support Group
For many of us, asking for and accepting help is hard. But for caregivers of individuals with dementia, it’s a critical step in managing stress as well as getting and sharing useful information. Of course, turn to friends and family, but don’t underestimate the power of a group of people going through similar situations. You’ll find evidence-based support and tips that make getting through this very tough journey just a bit easier.
In addition to the Support Group we offer at Amazing Place, the Alzheimer’s Association has a full listing of Support Groups which you can search by zip code and radius. All Support Groups are facilitated by trained individuals.
Since every dementia caregiver will face different challenges, you may have to try several stress-busting techniques before you find what really works for you. From journaling to finding a new hobby to spending quiet time by yourself, the key to managing stress is to find ways to acknowledge it and to practice self-care. And remember, you are not alone!