As a caregiver, you’re under constant pressure to manage your work, life, family, in addition to caring for your loved one and taking care of their needs and (often) schedule. In honor of World Mental Health Day on October 10, we want to offer tips for using meditation and mindfulness to manage caregiving stress. Let’s dive in.
Signs of Caregiving Stress
One of the most important things about caregiving stress is recognizing the signs and taking action before it turns into something worse. Anxiety, depression, and burnout are all common occurrences with unchecked stress, something that caregiving has a unique ability to bring about. Here are some of the early signs of caregiving stress you should keep an eye out for:
Avoiding friends and family.
Having emotions that seem to bubble over more quickly than they should (snapping at friends and family, feeling overwhelmed, or shutting down, for example).
Feeling tired often, even when you shouldn’t be.
Experiencing headaches or other pains.
Getting sick more often.
Gaining or losing weight.
Etc.
(Source)
Ways to Cope with Overwhelming Stress using Mindfulness
The stress of the caregiver’s role can’t always be reduced – especially if you’re feeling overwhelmed in the moment. If you find yourself feeling stuck and frustrated, here are some mindful ways to better cope with rising stress levels, when reducing it just isn’t an option:
Turn on some music. Gentle music can help reduce stress, calm your breathing, slow your brain down to distract you from racing thoughts, and more. (Source)
Go for a walk. If your loved one will be safe and you can’t remember the last time you let your thoughts wander surrounded by fresh air, take this as a sign to go for a walk around your neighborhood. Take a look at the trees and notice the season, take in the sounds of birds, smell any flowers or your neighbors cooking dinner, say hello to someone you pass. The world can feel crushing, but sometimes an anchor in the present moment to pull the weight off. If you are not able to get outside, doing some light exercise in another room of your home can help with a change of scenery and getting your body moving.
Call a friend. Is there someone in your life, a friend, family member, or professional who makes you feel lighter after you talk with them? That’s a great person to call when the weight of stress feels heavy.
Take some deep breaths. Start with five box breaths, and continue until you feel in better control. We’ll get into how to do those, next.
What is a Box Breath and How Do You Do It?
A box breath is a breathing technique you can visualize using a square, or box, to make it easy to remember. The technique is simple:
Breathe in for four seconds.
Hold your lungs full for four seconds.
Breathe out for four seconds.
Hold your lungs empty for four seconds.
Start again.
Try five rounds of box breathing to start, then rest for 30-60 seconds (longer if you feel at all lightheaded) and start again. Continue until you feel a bit more in control of your heart rate.
Ways to Reduce and Manage Caregiving Stress Using Meditation
When thinking longer term, it’s better to find ways to reduce and manage your stress from caregiving than to simply cope with it. Meditation is a practice that can help you do just that.
Meditation is the practice of learning to let thoughts wash over us instead of controlling our emotions. It does that by helping you consciously recognize that your thoughts are not your self – there is nothing inherently good, bad, right, or wrong about the thoughts that play in your mind. As such, there’s no need to attach yourself or your emotions to them. It’s an ancient practice that has been shown to reduce stress, anxiety, and overwhelm.
Admittedly, It is a lot easier said than done, but with consistent practice, you’ll be able to handle longer and longer periods of time in control of your thoughts. Here are some easy meditation techniques:
5-4-3-2-1 Technique
If you’re short on time but need to ground yourself in the moment (for example, when thoughts start spiraling), try taking a round of box breaths and using the 5-4-3-2-1 technique:
List 5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
And 1 thing you can taste
This quickly helps ground you in the here and now, instead of letting your thoughts spiral to anxiety about the future or worry about the past.
Full Body Scan
The next technique takes a few minutes but can do wonders for your sense of calm. A full-body scan shows you how you can take stock of thoughts and feelings as if they’re data points instead of something that requires immediate emotion or action.
Here’s how to do a full-body scan:
Find a comfortable seated position, like cross-legged on the floor or sitting in a chair with both of your feet resting on the floor (uncross your legs).
Close your eyes and stay still.
Take a few rounds of box breaths until your body feels slightly tingly.
Visualize a light starting at the tip of your head and let it slowly travel down your body from the tip of your head to the tips of your toes.
As the light moves, notice any places in your body that feel particularly comfortable, uncomfortable, or in pain.
Make a note of those points in your mind and move forward. Don’t dwell on anything, just make a mental note (like, “my elbow is itchy”) and let the light continue.
Once complete, sit in stillness for several breaths.
Slowly begin to bring your body back to the present by wiggling your toes and fingers.
Open your eyes.
Do you feel calmer? More relaxed? If not, don’t be afraid to take a few deep breaths and try again. Meditation is a practice, so you’ll get better and better at it with time.
Closing Thoughts: Using Meditation and Mindfulness to Manage Caregiving Stress
There’s no wrong way to meditate or practice mindfulness. Aiming your attention toward your thoughts and feelings can make your caregiving experience more manageable.
The California Caregiver Resource Center of Orange County is here to provide assistance and guidance through your caregiving journey, so you don’t have to go through it all alone. Check out our library of resources to help you navigate this experience.
Together, we can navigate the healthcare landscape and help you provide the best possible care for your loved one(s) over time.
Further Reading: Understanding the Difference: Medi-Cal vs. Medicare for Family Caregivers in Southern California
When navigating healthcare options and decisions, you may have realized that you aren’t sure what the difference is between Medi-Cal and Medicare. These two programs can provide valuable assistance, but knowing which one applies to your situation is incredibly important. So let's explore the nuances of Medi-Cal and Medicare, empowering you to make informed decisions in your caregiving journey. Dive in here.
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