The need for a family caregiver often is unexpected. A baby might be born prematurely with long-term medical needs, or an adult may face long-term rehabilitation from injuries after an accident. Cancer patients often need assistance during long months of treatment, and older relatives with progressive dementia gradually become unable to care for themselves.
Caring regularly for a family member who has an injury, illness or disability is both time-consuming and stressful. As a result, family caregivers often spend less time taking care of their own health and can become ill themselves.
When you add in the caregiver’s already existing day-to-day responsibilities of a full-time job and the typical family tasks and accountability for other family members, the time for the individual caregiver to cover his or her own health is significantly decreased, if not eliminated altogether. In turn, this does not help anyone. It’s important for caregivers to take care of themselves so they can physically and mentally care for their loved ones.
RISE IN FAMILY CAREGIVERS
A majority of Americans will be family caregivers at some point in their lives. Home-based medical care is becoming more common as baby boomers age, increasing the percentage of the population with age-related medical conditions. Also, the health care system is now putting greater emphasis on outpatient services, having fewer and fewer inpatient stays.
Caring for a family member adds stress to the caregiver’s life. The caregiver has the same 24 hours available each day for existing responsibilities, plus caregiving. At the same time, the caregiver often worries about the loved one’s condition and experiences frustration when it worsens.
The first step to relieving caregiver stress is being aware that it’s happening. Signs of caregiver stress include:
■ Feeling frustrated and angry
■ Gaining or losing weight
■ Not interacting much with other family and friends
■ Losing interest in favorite activities
■ Feeling alone or overwhelmed
■ Having frequent headaches or body aches
■ Forgetting things
■ Not being able to sleep through the night
Long-term stress can lead to major health issues for the caregiver, such as depression, anxiety or obesity. Stress weakens the body’s immune system, making it more likely that the caregiver will suffer from colds and flu. High levels of stress also can increase a caregiver’s risk of heart disease, diabetes or cancer.
TAKING CHARGE OF STRESS
Although family caregivers can’t eliminate stress from their lives, they can manage it and the effect it has on their health by following these helpful tips:
■ Get enough sleep — at least seven hours a night.
■ Eat nutritious meals. Both caregiver and patient benefit from a balanced diet. Keep healthy, easy-to-grab snacks at hand, such as fruits, nuts and single-serving cheese and yogurt.
■ Learn how to laugh when things go wrong. Humor relieves stress and lowers blood pressure.
■ Arrange for respite care. A paid professional or another family member or friend can provide care temporarily so the caregiver can take a break. The Centre County Office of Aging can help caregivers find resources.
■ Exercise regularly. Yoga, tai chi and video workouts all can be done without leaving the house, if necessary.
■ Relax. Even five minutes of mindful breathing or meditation can make a major impact.
■ See a doctor regularly. Caregivers often spend a lot of time taking their loved ones to medical appointments and then neglect their own check-ups.
■ Join a support group. If a caregiver can’t attend local meetings, an online support group can provide conversation with others who are in the same situation.
It is important to remember a caregiver can’t control a family member’s dementia, cancer, disability or other medical issue. But caregivers can control many aspects of their own lives. By taking time to take care of themselves, they are better equipped to provide the proper care to their loved one. Healthy caregivers also are better able to enjoy the rewards of spending time with the family members for whom they are caring.
Barbara H. Cole is a nurse practitioner with Penn State Medical Group, 1850 E. Park Ave., Suite 207, in State College.
