How You Can IMPROVE Your Approach to Caregiving
In last week's post we explored caregiver burnout, what it is, how to identify it, and why it’s dangerous for family caregivers. In this week’s post, we offer a helpful summary of 7 skills that family caregivers can practice to tolerate the distress that frequently parallels caregiving. The goal is not only to prevent burnout, but to enrich the caregiver’s spirit.
What does distress tolerance mean? It can be defined as the capacity to withstand negative emotions or adverse states of discomfort triggered by a stressor. There is no doubt that the tasks associated with caregiving are mentally, emotionally and physically taxing, so how do we create space to deal with the distress?
We can IMPROVE the moment.
Imagery: Guided imagery is a relaxation technique that involves focusing your thoughts (using spoken words or music) on a meaningful place and forming mental images that can help soothe your sympathetic nervous system. Whether you choose to sit or lie down, it can be helpful to take some calming breaths as you envision yourself in a serene location like the beach or a forest. The more details you add to your imagined scene, the more helpful the experience will be.
Meaning: Find your why. Ask yourself why you are doing something to help you discover the how. You might begin by examining your values, your motivations, and your strengths. Journaling is a useful way to explore these feelings, and can help you uncover your why.
Prayer: No matter your beliefs, cultivating a spiritual practice has the power to enrich your life in profound ways. It is when we connect to something greater than ourselves, that we can uncover a path of deep purpose and meaning.
Relaxation: Carve out time for yourself. Embrace a relaxing hobby, learn to paint (this includes paint by number), ride a bike, bake, knit, do a puzzle, take meandering walks, or relax with a beloved pet.
One thing at a time – Do not multitask. Multitasking increases your mental stress load and can contribute to burnout. Whenever possible, take it one moment at a time.
Vacation: Take a break, even if it’s for only an hour or just a few minutes. Give yourself a mental vacation from your caregiving duties. Sink into a good book, get lost in a movie, visit an unfamiliar coffee shop, explore a museum or botanical garden.
Encouragement: “I Can Do This” affirmations can help you cope with the uncertainties of caregiving by activating your brain’s reward system. This is not toxic positivity, this is about bolstering your authentic sense of self.
“Spirituality is the aspect of humanity that refers to the way individuals seek and express meaning and purpose and the way they experience their connectedness to the moment, to self, to others, to nature, and to the significant or sacred.”
A spiritual individual is often defined as one whose aim is to express love towards oneself and others. Amid the responsibilities of caring for a loved one, neighbor, or friend, the importance of self-care can sometimes fade into the background. When this lack of attention is compounded by chronic stress, burnout may become a looming risk.
Integrating a spiritual dimension into your self-care routine has the potential to enrich your connection with both yourself and the person you are caring for. The links below can help you explore a variety of guided meditations, visualizations and prayers to support you on your journey to cultivating resilience.
What Is Spirituality? | Taking Charge of Your Health & Wellbeing
5 Guided Imagery Apps (Paid options)
Guided Meditations for Guided imagery or Visualization | Insight Timer (Free options)
Was this week’s focus helpful? We’d love your feedback.
