I find humor in hearing that April is Stress Awareness Month. As family caregivers, I do not think we need an ounce of help being aware of the heavy amount of stress upon us. A more fitting theme for this month would be Stress Management Month. We know we have caregiver stress that can show up as anxiety, lack of sleep, physical aches, and panic attacks. But, how do we manage to release the stress?
Imagine releasing your caregiver stress into the universe like an Instapot releases its pressure through the valve. Wouldn’t that be marvelous if we had a quick-release valve option? How satisfying would this be to see and hear the pressure release?
While not immediate, there are many healthy ways to release stress. You can do many options I share here in 30 minutes or less.
Physical Ways to Relieve Stress
I feel so much more grounded after even a 10 minute guided meditation session. Please don’t knock it until you try it for a couple of weeks. The proof is in the practice.
Another activity that is sometimes difficult to initiate, but never a regret after, is physical movement. For me, my go-to activities are usually cycling, yoga, or stretching with a Peloton instructor (did you know you can have access to a ton of classes through the Peloton app?). A twenty-minute walk with my dogs is also a regular workday habit now. Before the pandemic, my workout dates with my husband at a local boxing studio were a great way to work out aggression. Don’t overthink it! Sometimes you need to dance the stress out!
Don’t underestimate the power and peacefulness of a good night’s sleep. On the nights when I know I need the shut-eye, but I have to get my body in agreement, I take a Melatonin supplement or sip on a cup of Sleepytime tea while reading a paperback book (I just finished The Aviator’s Wife – so good!). Another option to minimize the external noise is to purchase these AcousticSheep Sleephones.
Mental Ways to Relieve Stress
Journaling or simply writing things down is a great way to park your mental traffic. Jot down your to-do list for the week and spend a few minutes prioritizing the items. Make a list of the 3-5 things you are grateful for. Or, step outside of your daily drama by answering the featured prompt in the Just for You: a Daily Self-Care Journal. A journal I created with family caregivers in mind to help you become more mindful about your self-care.
Talk to someone. There are several options here. You can seek professional therapy (don’t forget to consider your partner’s Employee Assistance Program options) or set up a complimentary session with me as a Certified Caregiving Consultant. Virtual caregiver support groups like the Daughterhood Circle or organizations affiliated with your care recipient’s condition or disease. We are stronger together, which is why I invite you to become a member of the Self Care Support for Caregivers Facebook group.
Spend time with a friend or family member who fills up your emotional bucket and energizes you. This could even be a ‘twofer’ where you take a walk while catching up. For some, talking about caregiving and stress could be what you need. For others, as Bruce McIntyre mentioned in his caregiver spotlight podcast episode, a complete escape from the caregiving conversation is what fills up his energy tank.
Spiritual Ways to Relieve Stress
Sometimes we need to get out of our own heads and step out of our world to realize we are not alone, and there are sources of hope and resilience to tap into. Incorporating prayer or taking a self-paced online bible study may be what you need. My older sister turned me on to a wonderful devotional book called Jesus Calling, and my little sister introduced me to the YouVersion Bible app, which has some bite-size daily plans.
Music is a mood changer. I’ve created a few Spotify playlists to get you started: Happy Healthy playlist and Caregiver Anthems.
A change of scenery is always helpful for me. Sitting or walking in nature puts everything in perspective. Things are always growing and changing, and one thing we can always count on is the sun will rise and set each day – a visual reminder for all of us to take one day at a time.
Practical Ways to Relieve Stress
Sometimes stress will stick with us as caregivers if we don’t work to dig ourselves out of the overwhelm. Recognizing what is in and out of our control is the first big step. Once we have our control list, we can start to effectively request (and accept) help and delegate the family, work, and caregiving responsibilities.
Establishing boundaries can also help minimize future stressful situations.
Purging a closet, pantry, or junk drawer can make you feel lighter and more at ease. After my mom passed, I found comfort in watching episodes of The Home Edit on Netflix and being inspired to organize my pantry and put my to-be-read bookshelf in rainbow order.
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Take Action
I’m confident you are aware of the stress you are under. What are you going to do to manage it better? I’ve shared several options above to ‘try on’ and see what feels like a satisfying pressure release for you. Which method shared will you try this week?
Related Articles and Podcasts
- 10 Journaling Prompts to Relieve Holiday Caregiver Stress
- Meet my Daughter – Hear our 21 for 2021 Lists
- Caregivers are in Crisis and Everyone Can Help
- Breeda Miller – Caregiver Spotlight (Ep. #86)
