Ten Ways to Reduce Your Caregiving Stress

If you are feeling pressure and emotional stress in your caregiving journey, you are not alone. In fact, I would say that you are perfectly normal!

Do you know that, according to a 2023 Guardian Life Insurance workforce study, 41 percent of informal caregivers report low overall well-being? This is 32 percent higher than non-informal caregivers. In fact, less than one-fourth of informal caregivers, according to this study, report their mental health as “good.” And 40 percent report that their level of stress is negatively impacted by their caregiving responsibilities.

Every moment we feel the pressure to keep going. Put others first. Give, give, give! If we do take a few minutes to ourselves, it is negated by guilt and worry. And when our world crumbles – as mine did – the stress is insurmountable. Financial woes, providing care outside our level of expertise, relationship changes, personality changes, mood swings, endless repetition, and loss of self are only a sample of what we face on a continual basis.

Thankfully, the story does not end there. Yes, we face enormous challenges in our caregiving journey; but they are offset by endearing experiences that few others encounter. The look of comfort in the face of our loved one. Laughter, at times, at our well-intended, albeit awkward, attempt to assist. Humor in otherwise dire situations. And my personal favorite – seeing our loved one through a different lens.

While our caregiving stress is overwhelming, the stress does not have to overtake us. Now, I am not talking about a happy-ever-after caregiving experience. Nope. You will struggle. You will be stressed. However, these ten suggested strategies have the power to reduce stress, transform your mindset, and enhance your relationship with yourself. Interested? Let’s look at these ten refreshing, easy to implement tactics for stress reduction.

1.     Treat yourself with loving kindness.

Kindness is recognizing that you and I make mistakes, and we do not beat ourselves up with our own negative self-talk. On the flip side, it is not taking responsibility for something that we did not do or that is out of our control. Be kind with yourself. Give yourself space. Give yourself grace. Talk kindly to yourself.

2.     Set boundaries.

Setting boundaries is crucial for stress reduction. Boundaries affirm your self-worth, communicating a message to yourself and to those around you. The powerful stress reduction capacity of boundaries is the parameters they establish. Clear, precise communication coupled with enforcement is key to setting boundaries. For example, if you have help in your home, clearly communicate your expectations and stand by them. If you like towels folded a certain way, communicate that. Not done to your liking? Communicate that or save that task for yourself and replace it with another task. Remember, help is there to help so communicate and enforce your expectations.

3.     Explore your creative side.

Creativity resides in each of us. It only needs to be awakened. Creativity is an energizing force. It awakens our soul. It redirects our mind. There are countless ways to express creativity. Besides the obvious creative expressions of painting, drawing, dance, and theater; here are a few out-of-the-box ways to be creative.

• Organization. Embrace your organizational skills for creative problem-solving solutions.

• Empathy. Explore your empathetic nature. Somewhat lacking in our culture, the empathetic nature is extremely attuned to the feelings and emotions of others. Use your empathetic nature to creatively engage with others through compassion and understanding.

• DIY Projects. DIY projects can be extremely satisfying. Whether it is woodworking, candle making, or another venue of your choice, DIY projects promote creative expression and satisfaction.

• Cooking. An art form itself, cooking energizes all five senses. It instills expression and innovation. Whether you indulge in fine cooking, cultural food, or pre-packaged meals, cooking invigorates the soul. Add your creative flair and experience the magic!

4.     Practice affirmations and mindfulness.

Meditation is a powerful practice for calmness and physical relaxation. Further, meditation reduces the feeling of loneliness and depression. Its healing properties have a therapeutic effect on the mind, attributing to increased health and reduced stress.

Like meditation, affirmations serve to shift the mind’s focus creating a healthy, wholesome environment for caregivers to lean into and to serve from. Affirmations train the mind to shift focus from negative to positive. These positive statements imbue confidence, settle the mind, establish a grounded foundation on which to perform caregiver duties, reframe perception, and create an empowering environment. Get started with these caregiver affirmations.

5.     Make gratitude a daily priority.

Gratitude is excellent for stress reduction. It does not require any tools, specific location, or specified time. It can be practiced anytime, anywhere. Gratitude improves your mental well-being, boosts your immune system, and improves sleep resulting in healthier relationships and self-happiness. It is said that gratitude has a vibrational frequency higher than that of love. Try these gratitude statements and make your own gratitude statements.

• I am grateful for the mental and emotional capacity to rise above life’s challenges.

• I am grateful for my peace of mind.

• I am grateful for laughter.

• I am grateful for the freedom to choose my own thoughts.

• I am grateful for this day and the endless opportunities it offers.

Click here for more gratitude statements for caregivers.

6.     Incorporate physical activity.

Physical activity benefits self-confidence, improves mood, assists relaxation, and lowers symptoms of mild depression and anxiety. Incorporating regular physical movement does not have to be overwhelming. Just do something that you enjoy doing. The good news is that nearly any form of physical activity provides a measure of stress reduction. So, go for a run, practice yoga, dance up a storm, go for a walk. Get moving.

7.     Do what you love to do. 

Doing what you love is an energizing force that generates a greater appreciation for life. The choice to do what you love to do empowers you to face other challenges in life with renewed vigor. Set aside time each day to incorporate the things that you love to do. Even just five to ten minutes makes a difference for stress reduction.

8.     Set aside time to read.

Reading transports us to another world. A world away from the cares and stresses of the day. Reading has the magical ability to transcend our present boundaries of time, space, and culture. As a stress reduction mechanism, reading boosts our memory, enriches and deepens the meaning of life, exercises the brain, improves sleep, and enhances relationships. So, get out your westerns, romance novels, mysteries – whatever you enjoy reading – and reap the physical, mental, and emotional benefits.

9.     Enjoy nature.

Being in nature is a natural reset button. Nature is reenergizing, revitalizing, and reinvigorating. Just being in nature reduces stress by increasing endorphins and dopamine levels and reducing levels of cortisol (the stress hormone). If your caregiving role limits your time to enjoy nature, bring nature in the room. Research suggests that pictures of nature are known to provide enjoyment, relaxation, and stress reduction. Enjoying nature is a win-win, and it is free!

10.  Ask for and accept assistance.

One of the best and hardest techniques for stress reduction is ask for and accept assistance. Ignore the thought that you are the only person who can provide care. Yes, you are the primary caregiver; and there are people who want to help in any way that is needed. Accept the assistance, set clear boundaries, and enjoy time for mental well-being and clarity.

Tap into the stress reducing power of these easy to implement tactics. Experience their transforming effects and calming influence. What stress reducing strategies do you use? Please leave a comment.