Caring for disabled, ill or aging family members is considered one of the toughest responsibilities that American adults face. Stress accumulates from worrying about a loved one and because of the amount of time and work that caregiving requires, Dallas’ Cooper Wellness experts say.
“People caring for relatives often undergo physical and psychological changes called caregiver-stress syndrome,” says Dr. Riva Rahl, medical director at Cooper Wellness. “They can be so immersed in the role of caring that they neglect to look after themselves.”
If you're one of the 44 million Americans giving care to a relative, you can probably use some tips on how to manage your own health. Rahl says “when you can't drop everything, five to ten minutes of meditation brings relief. It can be done almost anywhere. And short, yoga exercises improve breathing and quickly reduce stress and anxiety.” Meditation and yoga calm the mind for tasks ahead.
“If you can get away for 15 minutes, take a walk outside in fresh air to get your blood circulating and oxygenated,” says Susie Kania, Cooper Wellness exercise physiologist. “A stroll is rejuvenating, especially if it's on a quiet street or in a natural setting like a park or a field.” When you can't leave the building, take a break on a balcony or back yard, inhale deeply and look at the sky to clear your mind, she says.
Taking a virtual walk on your computer is another option. Virtual walks with a video don't offer the exercise and fresh air of a real walk, but do relax and clear the mind by providing a mental visit to a forest, garden or beach.
Short breaks for caregivers--like naps, showers and baths--are rejuvenating, and longer breaks, like seeing a movie or attending a religious service, are even better, Wellness experts say. Caregivers should plan things they can look forward to, including activities for the end of a stressful day, such as a half hour with a good book.
Contact with friends and relatives and sharing feelings and venting frustrations alleviates stress. Brain scans show that physical contact, like a hug or holding a family member's hand, provides immediate relief from anxiety. One option for contact with others is to join a support group of people coping with similar, care duties.
Music can reduce the feeling of being overwhelmed. Studies have found that people who listen to slow music have lower heart rates and blood pressure than those who tune in to faster songs. Of course, some people relax by cranking up the volume on rock songs, so decide what you want to hear but do include music in your caregiving day.
“If you really feel burnt out from your caregiving duties, consider hiring a home companion or a private-duty nurse for a few days,” says Todd Whitthorne, executive director at Cooper Wellness. “Another option is for your relative to spend a short time in a nursing home or an assisted-living facility so that you can catch up on needed rest and fulfill personal obligations. It is vital that caregivers take care of themselves first in order to take care of their loved one.”
More Americans find themselves taking care of a relative or friend who's disabled, ill or aging. According to the American Academy of Geriatric Psychiatrists, one out of every four families in the U.S. cares for someone over the age of 50. If you aren't already caring for a family member, chances are you will at some point. As the baby-boom generation ages, the number of seniors is projected to escalate. In the 2000 federal census, less than 35 million Americans were 65 or over, and that figure is forecast to more than double to over 71 million by 2030.
Rahl says “the chronic stress of caring for a relative can lead to fatigue, high blood pressure, heart problems and diabetes. Stress hormone levels among caregivers can be similar to those of people suffering from post-traumatic-stress disorder.”
At Cooper Wellness’ 6-day Wellness and 2-day Taste of Wellness programs, instructors help clients achieve total well-being by teaching them how to make lasting behavioral changes. Through a variety of lectures and workshops by our team of experts, clients learn how to set goals, the importance of preventing illness through lifestyle choices, and healthy ways to change your life. From losing weight to coping with stress, topics include: goal setting, maintaining behavior changes, motivation techniques, the role of preventive medicine, knowing what your medical results mean, relaxation techniques and managing stress are just a few of the healthy behaviors that all caregivers must learn.
For more information on Cooper Wellness and their 6-day Wellness and 2-day Taste of Wellness programs go to www.cooperwellness.com or call 972-386-4777.
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Since 1970 thousands of individuals have come to Cooper Wellness with the goal of improving their health and taking control of their life. This behavior modification program gives you proven tools to help you live—as Dr. Cooper likes to say—a long and healthy life to the fullest.
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For more information or to arrange an interview with Todd Whitthorne, executive director at Cooper Wellness, please contact Jo Trizila, TrizCom, at (972) 247-1369 or (214) 232-0078.
