Managing Caregiver Stress and Burnout
CAREtrends
Stress is bad for all of us. Stress is particularly bad for you, if you are caring for a loved one with dementia. Many caregivers notice that they themselves have become affected with loss of memory, and wonder: Is dementia contagious?
Definitely not. But the stress associated with caregiving may be causing memory loss as well as other possible cognitive symptoms. Continued stressful situations can also accelerate the pace with which those symptoms appear.
Our nervous system signals the adrenal glands to release a surge of stress homones, including adrenaline and cortisol, as a natural response to stress factors. Stress hormones act by triggering fast changes in certain body functions, such as accelerated heart beat, elevated blood pressure, boosted glucose levels in the bloodstream, and muscle contractions.
That is how our bodies are designed to react to acute, fast-resolving, momentary stressors, such as when someone cuts you in line at the grocery checkout, or you realize that the milk has spoiled just as you pour it over the cereal in your bowl. That sudden negative feeling is not only psychological, it is also physiological. Your body reacts with a stress response, you deal with the problem, and the stressor issue is put behind you. Once the stressor trigger is resolved, the stress response subsides and the body returns to normal functioning.
It so happens that our modern lives are subjected to many more stressors, other than those of the acute kind. We are often bombarded with long-lasting stressful issues: We have bills to pay, events to organize, traffic to negotiate, and family demands to attend. Our bodies’ natural stress-response is naturally equipped to react to isolated acute stressors, not chronic or repeated stressors. Chronic stressors make our bodies release stress hormones on a continuous basis, producing effects that our body systems are not designed to sustain on a long-term basis.
The body’s response to chronic stress has been linked to a large number of diseases and disorders, including: depression, anxiety, heart attacks, stroke, hypertension, immune system disturbances (increasing susceptibility to infections, such as covid and the common cold), autoimmune diseases such as rheumatoid arthritis and multiple sclerosis, as well as certain cancers. It can also contribute to insomnia and the accelerated progression of degenerative neurological disorders, such as Parkinson’s and Alzheimer’s disease.
You have all the reasons to want to live as stress-free a life as possible.
But caring for a loved one with memory loss is stressful in itself: You need to be extra vigilant to counteract the effects of dementia; you have to change your own habits to accommodate changes related to your loved one’s memory loss; you are overloaded with tasks, juggling appointments, and medical and financial issues; you may feel distressed by the present; you worry about the future. All these changes burden you with continuous stress, and you cannot afford to develop memory loss yourself!
In addition to the stress affecting your own health you are also at risk for caregiver burnout, which is a state of physical, emotional, and mental exhaustion that can occur when someone takes care of another person. It can happen when the stress of caregiving is so intense that the body and mind become too tired to function.
Stress-Related Symptoms
Stress is insidious. Some of the symptoms you may be experiencing, and possibly attributing to your busy schedule, may actually be the symptoms of chronic stress. According the American Institute of Stress, symptoms of chronic stress include:
Frequent headaches, jaw clenching or pain
Gritting, grinding teeth
Stuttering or stammering
Tremors, trembling of lips, hands
Neck ache, back pain, muscle spasms
Lightheadedness, faintness, dizziness
Frequent blushing, sweating
Cold or sweaty hands, feet
Dry mouth, problems swallowing
Frequent colds, infections, herpes sores
Rashes, itching, hives, goosebumps
Unexplained or frequent allergy attacks
Heartburn, stomach pain, nausea
Excess belching, flatulence
Constipation, diarrhea, loss of control
Difficulty breathing, frequent sighing
Sudden attacks of life- threatening panic
Chest pain, palpitations, rapid pulse
Frequent urination
Diminished sexual desire or performance
Excess anxiety, worry, guilt, nervousness
Increased anger, frustration, hostility
Depression, frequent or wild mood swings
Increased or decreased appetite
Insomnia, nightmares, disturbing dreams
Difficulty concentrating, racing thoughts
Trouble learning new information
Forgetfulness, disorganization, confusion
Difficulty in making decisions
Feeling overloaded or overwhelmed
Frequent crying spells or suicidal thoughts
Feelings of loneliness or worthlessness
Little interest in appearance, punctuality
Nervous habits, fidgeting, feet tapping
Increased frustration, irritability, edginess
Overreaction to petty annoyances
Increased number of minor accidents
Obsessive or compulsive behavior
Reduced work efficiency or productivity
Rapid or mumbled speech
Problems in communication, sharing
Social withdrawal and isolation
Constant tiredness, weakness, fatigue
Frequent use of over-the-counter drugs
Weight gain or loss without diet
Increased smoking, alcohol, or drug use
Excessive gambling or impulse buying
There is no pill that can reduce levels of stress hormones in your body or totally eliminate stress, but you can adopt habits or strategies to address caregiving issues, mitigate stressful circumstances, and help increase your resilience to stress.
You may not be able to completely eliminate the stressor that caregiving itself represents. Its effects will be felt over the course of many years, sometimes decades, as most neurodegenerative conditions are slow to progress. However, by purposely adopting a few stress-relieving strategies, you can attenuate some of its harmful effects on your health and avoid caregiver burnout. Whether you notice any of the above symptoms or not, adopting strategies to increase your resilience to stress will help you stay healthier and give you more energy to conduct your caregiving responsibilities, as well as your own life.
Resilience- Building Strategies
There is no one-size-fits-all strategy for building resilience to stress. You will need to find what works for you. You may have to try different ideas, or practice what you already know works for you with more frequency. Some people use breathing techniques. Others turn to spiritual practices. Some take yoga classes, meditation, or tai-chi. There is value in every one of these strategies, as long as it works for you as an individual. Your personal strategy to increase resilience to stress could be as simple as turning off the news.
Some stress relieving activities:
breathe deep, slow-down, or take breaks between tasks
start a hobby
pet a dog
swim
read a novel
get a massage
go for a walk or hike outdoors
No strategy, however, will be fully beneficial without addressing some of the caregiving-related issues that are contributing to the on-going stress. Some of the strategies that caregivers can use to manage stress and prevent burnout include:
Be Realistic About the Disease
Those who are knowledgeable about dementia, its causes, and symptoms, report feeling more control over their caregiving duties and more optimistic about their future. There are numerous conditions that cause dementia. Learn all you can about the underlying condition of your loved one and what treatments and resources are available. Read books, attend lectures, seminars, caregiving classes, and talk to dementia specialists. The knowledge itself will empower you and help lower your stress.
Utilize Community Resources
Are there day-centers in your area that will care for your loved one during the day and provide you with respite time? Are there transportation services that will take them there? What supportive organizations are available to assist you with caregiving tasks? Utilize these valuable services: Caregivers who are connected to service organizations and utilize their services report better quality of life and are more likely to avoid caregiving burnout.
Join a Caregiver Support Group
Support groups are available in person and on-line. Joining a support group will put you in contact with others who are going through similar issues and provide you with an outlet for sharing experiences, learning practical coping strategies, and bouncing ideas for dealing with future developments in the progression of the disease. In addition to increasing resilience, participation in support groups help mitigate the loneliness associated with the lifestyle of primary caregivers.
Consult with Your Own Doctor
So very often dementia caregivers are so involved in the care management of their loved ones that they neglect their own health care needs. Do not delay. Make an appointment to see your doctor, make sure your vaccinations and screenings are up-to-date, and share any concerns about your own health. Additionally, review and consider incorporating personal health goals in your daily routine, including eating right, exercising, meditating, and getting quality sleep.
Get Professional Help
You do not have to do everything yourself. There are trained professionals who can help, including care companion services, home health services, assisted living facilities specialized in memory care, private care aides, caregiver support services, meal delivery services, and geriatric managers. Even a basic cleaning service can help alleviate your caregiving load. Delegating tasks does not make you less of a caregiver, it makes you a stronger, savvy caregiver. Delegating caregiving to capable professionals can also help reduce your stress levels and raise your resilience. Get all the help you can: It does take a village to care for a patient with dementia.
Hitting the pause button in any way that will remind you of the joy of living will work wonders! Consider using respite services that will allow you to take a break and relieve you from the worry and the tasks of caregiving.
Keep stress in perspective and slow down. Take time to enjoy yourself and appreciate the good things in your life. Laugh, play, and enjoy the company of friends and family. Do not let life circumstances (or world affairs for that matter) take the joy from your life. Your health, your ability to provide care, and your longevity depend on it!