Being a caregiver for a family member is difficult. Whether you are a spousal caregiver or a caregiver for a family member, it is physically and emotionally draining resulting in compassion fatigue and caregiver burnout. It is important to remember to prioritize self-care and recharge your batteries. Caregiving for a spouse can add financial strain, familial conflict, and social disengagement. Caregiver burnout, a disorder defined by irritation, weariness, sleep issues, weight gain, feelings of powerlessness or hopelessness, and social isolation, can develop as a result of caregiver stress over time.
Everyone can feel pressured to make the holidays happy and bright during the holidays. For many people, the holidays are a warm and happy time, but for family caregivers, they may also be stressful, and lonely.
This is especially true for when caring for a spouse. With the added stress of the holidays, responsibilities can be overwhelming. They may be nostalgic for simpler times or happier moments with your loved one where roles have changed due to their health issues. Weather can add another layer of difficulty such as winter blues causing vacation plans or even daily activities to be thrown into disarray.
If you are caregiver for a family member, make self-care a priority on your holiday to-do list. You can’t adequately care for your spouse and family if you’re exhausted physically, emotionally, and mentally. Here are some suggestions for bettering your health and that of your loved ones this Christmas season.
5 ways to care for yourself if you are a caregiver
1. Self-compassion is a necessary component of self-care.
The basis for self-care is being kind to oneself. Long term caregiving can lead to compassion fatigue and caregiver burnout. Giving yourself credit for the difficult, complex labor of caregiving, moving away from the self-critical, harsh inner voice, and leaning into the positive moments allow you focus on you — even if it’s just a few seconds at a time — or a few moments of gratitude of the good in your life. Give yourself grace and unconditional self-love when you need it.
Practicing self-care helps caregivers stay balanced, focused, and productive, which benefits everyone involved.
2. Prioritize eating well, exercise and getting quality sleep.
Caregivers put others first and it’s easy to forget about your own health and priorities. Caregiver burnout can be avoided by getting enough sleep and eating well. Create a 10-minute nighttime ritual to help you get more peaceful sleep. Breathing techniques, meditation, and yoga poses can all be part of your bedtime regimen. Missing meals can cause anger and exhaustion, so it’s crucial to eat at regular intervals throughout the day.
Maintaining your own health can be as simple as eating good and exercising. They can also help you relax, have more energy to get through the day, and keep the physical strength you require while caring for someone else.
3. Mediate, journal or take a time out for you
Mind-body practices improve not only physical health but also mental and bodily awareness and connection. Yoga has been demonstrated to help caregivers cope with stress.
Stress can be reduced with mindfulness meditation and deep relaxation techniques.
Make time for yourself as well. For your spouse or family member that you care for, this may be a difficult aspect of self-care, but it is also the most necessary. It is important for you to make this a priority because when you are more relaxed, your family becomes relaxed. When caring for someone with epilepsy, relaxation is important as stress can trigger a seizure. When caring for someone with diabetes, stress can change insulin levels. Taking time to do something you enjoy, socialize with friends, or simply relax on your own is essential to your overall health. You may be a more attentive and empathetic caretaker by recharging your mental and emotional batteries.
We can’t stress this enough: self-care is not self-indulgent. Taking care of another person can drain you physically, mentally, and emotionally causing compassion fatigue and caregiver burnout. You’ll need some downtime to re-energize. Every day, set aside a specified amount of time to read a book or mediate, journal, call a friend or watch your favorite television show. When time is available take a friend out to lunch, sit down to sketch, or fit in a yoga class. Schedule time to do something just for you, whatever it is.
4. Know when to say “No”
Even if you have a full schedule, you may feel obligated to accede to more demands or expectations from your spouse or family. Accept the strength of “no.” Be honest with yourself about what you’re capable of and what you need to be at your best. Anything that doesn’t fit in should be declined maybe giving them other options or ideas that do not add undue burden to you. Prioritize your requests and accept only those that you are able to do — and deny those that are lower on your priority list. Be kind to yourself if you have to change course and change priorities after committing. Avoid beating yourself up about it because you are doing the best you can as a caregiver for your spouse or family member.
Try to keep a steady pace. During the holidays, there are a lot of social and family pressures. Do not feel obligated to accept every invitation or request. If you’ve reached your limit, it’s totally fair to decline.
5. Reach out for support and respite
While keeping social appointments with friends and family during the holidays might be tough in the midst of medical caregiving for a spouse or family member. It is critical to maintain social relationships in order to feel less alienated and avoid caregiver burnout but remember we have options such as texting, video calling and talking on the phone versus the traditional face to face family get together.
Knowing you’re not alone and understanding other caregivers for a spouse are going through similar things strengthens your ability to be kind to yourself. For family and cares, hospitals and local organizations frequently offer caregiver support groups.
Keeping yourself and your family healthy in body, mind and spirit this holiday season can feel like a challenge. A key element of self-care is knowing when to be resourceful. Know who is on your support team and have a few friends or family who you can reach out to when you need to be validated.