This post will examine the signs of stress, the importance of stress reduction for caregivers, and the different ways to reduce stress to obtain a higher quality of life.
Unfortunately, unless one has been or is currently a caregiver himself, it isn't easy to fully understand and appreciate the importance of their role and its effect on them mentally and physically. Stress is a universal part of caregiving. If not appropriately managed, it can result in various health problems and a lower quality of life for the caregiver and care recipient. Stress is our body's response to any demand and can be positive or negative, depending on the situation. However, caregiving is often harmful to the health of the caregiver and those they care for.
Most adults become caregivers to an ageing, disabled, or chronically ill family member or friend at some point throughout their lifetime. Approximately 44 million Americans find themselves in the role of caregiver, which is almost half of the population. A caregiver is anyone who provides help to another person in need. Many do not see themselves as caregivers but as sons, daughters, partners, friends, or parents. However, these individuals are caregivers and often find themselves in this position without even realizing it.
Breathing Exercises for Stress Relief
The 4-7-8 breath is a simple, quick relaxation exercise that can be done anywhere. Sit or lie comfortably and place the tip of your tongue on the tissue ridge just behind your upper front teeth. Keep it there through the entire breathing process. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly and gently through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now, inhale again and repeat the cycle for four breaths. This exercise should be done at least twice a day and no more than four times successfully at one time. Only do more if you need further relaxation; use it no more than four times daily. This breath is a natural tranquillizer for the nervous system. Over time, you can slow your breath down to 3 for inhalation and 6 for holding and exhaling. Remember, always breathe at your own pace and never force your breathing. This exercise is unsuitable for asthma patients without the doctor's consent.
Sit in a comfortable position and allow your body to relax. Close your eyes and take a few deep breaths. Inhale slowly and thoroughly, slowly and deeply filling your lungs. Your abdomen should rise slightly as you inhale, allowing the diaphragm to move downwards. Pause briefly to hold your breath, and then exhale slowly. Some people find it helpful to count steadily to four during the inhale and exhale, with a count of two during the pause. Counting can help the mind to focus on the breath. Try to imagine that you are breathing calmly and relaxedly with each breath, breathing out the tension and anxiety. Continue to breathe in this manner for several minutes. At first, it may be difficult to focus entirely on your breath and free yourself from distractions, but with practice, the skill becomes more accessible, and the relaxation can be profound.
Relaxation Methods for Caregivers
To be effective, relaxation should be practised for at least 20 minutes a day, although I believe 30 minutes to an hour is much better. Your success in practice may depend on the circumstances. If, for example, you are at the hospital with a seriously ill person, it may be impossible to find the quiet time alone that is needed. However, you will probably be able to make use of brief periods in which nothing much seems to be happening. A few minutes should be put aside for these periods for a try at, for example, relaxing all your muscles or practising deep breathing. Even such a brief period adequately used can be surprisingly refreshing. Then, too, sometimes, when someone else can take over, you may be able to hire someone to stay with the patient so you can have a few hours to yourself. High on the list of relaxation methods is the technique of putting mental images to use. This is an area where you are likely to have many talents, for caregivers and mothers of young children frequently excel in using imagery. They would do it more often now, for it is an effective and refreshing relaxation method. Here's an example of how you can use mental imagery for relaxation. This image is exceedingly restful to animal lovers. Close your eyes and let yourself become the thirsty ground. See the rain clouds gather and feel the rain soak in and make you come alive with springtime green. A few minutes of this will relax you. Next time you are tense and tired, try lying down and listening to a guided imagery tape. This service is available through some hospitals and from certain practitioners in meditation or relaxation methods.
4. Benefits of Stress Reduction for Caregivers
Following this logic, a meta-analysis of stress management and relaxation intervention on the mental health of caregivers reveals a moderate effect (Pinquart and Sörensen, 2007). Though the majority of the 23 studies assessed used a sample of adult child caregivers, it was found that the provision of relaxation technique training versus other types of interventions has yielded the most positive effect. This research is up-and-coming for caregivers of varying relationships, as providing education or treatments to better the patients' health often falls on the spouse or adult children. A limitation of this analysis was the restriction to caregivers of persons with dementia. However, the many studies assessed and the overall positive findings suggest that further research with caregivers of different care recipients is worthwhile.
As no large-scale evaluation has been conducted, we must infer the benefits of stress reduction or management from evaluations of stress management interventions. A Cochrane review of these interventions on various outcomes for people with chronic diseases (Thompson et al., 2013) suggests beneficial effects could plausibly be found in the caregivers. There were beneficial effects on mood, social support, mental health, and general health status. Given the logical assumption of an intervention effect, these outcomes seem relevant for caregivers.
Conclusion
In conclusion, caregiving is undoubtedly stressful, and there is no cure. Stress reduction is possible and frequently occurs through a shift in attitude, increased skills and knowledge of the caregiving process, increased resources and some assistance. Reduction can appear on a day-to-day basis and be preventative. It may also come after a crisis or stressful event has occurred. This can be the signature of a learning experience and personal growth. The ultimate goal of stress for caregivers is to change the situation or one's perception of it. Changes to the problem, such as placement of the loved one in a nursing home, utilization of community resources and increased education about the care recipient's disease, are all viable options. The well-being of the care-receiver is most improved through an improvement in the caregiver's well-being. Though the problems addressed may seem overwhelming, those who are or will be caregivers must remember that their situation is not hopeless. There is always a solution and a better way to handle any given problem. Here are some key concepts to remember: Accept the disease and its process. Learn to set aside specific times to deal with problems. Worrying during unscheduled times is unproductive. Reframe problems. Look at them in a new light. Often, we are restricted by our views. Actions must be secondary to acceptance of a situation to avoid making things worse through an unrealistic solution.
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