07: Caregiver Stress: Coping Strategies

This program will discuss:

• Strategies for managing stress
• Informal and formal support systems

• There are no easy answer when its comes to the care of another
• Our hope is to offer you useful information and guidelines for caring for someone with dementia
• These guidelines will need to be adjusted to suit your own individual needs

Chronic or unresolved stress impacts the mind and body Chronic Stress Increases the Risk for:

• Heart disease
• Strokes
• Diabetes
• Obesity
• Digestive problems
• Physical illnesses
• Sleep problems
• Low sex drive
• Depression and anxiety
• Memory loss
• Earlier death

• Identify your stressors, then find stressor solutions
• Preventive approach
• Reduce the effects of stress
• Relaxation techniques

External vs. Internal Stressors External stressors are things that happen to you

• Caregiving activities
• Unpredictable events and behaviors
• Family situations
• Work-related situations
• Social situations
• Environmental factors
• Financial concerns
• If you cannot control the external stressor, you can control how much you let the stressor affect you

• Those thoughts and feelings that cause stress or increase the degree of perceived stress
• Attitude
• Having a positive attitude and a sense of humor can help decrease your perception of stress
• Unrealistic expectations
• Set realistic expectations to avoid disappointment and frustrations
• Uncertainty and fears
• Learn about Alzheimer’s disease and try to plan for the future as much as possible
• Talk to people you trust about your fears

• Keeping the effects of stress under control
• Active coping strategies
• Emotion or relationship-focused coping strategies
• Cognitive or educational coping strategies
• Spiritual-focused coping strategies

• Strategies people use when they are “doing” things that help them
• Asking and planning for support and assistance is a positive approach to stressful situations

• Having optimism, compassion, and empathy
• Reframing: viewing a negative situation in new and more positive way
• Daydreaming: trying to see a difficult situation in a better light

• Learning new information or new skills
• Learning about Alzheimer’s disease and caregiving
• Knowledge about Alzheimer’s disease and caregiving can help you feel more confident as a caregiver and better manage your stress

• Prayer
• Meditation
• Spiritualism
• Professional pastoral counseling

Spiritual-Focused Coping can Help with:

• Personal growth
• Acceptance of loss
• Find meaning in the experience
• Find strength through spirituality

• Use multiple coping strategies
• Trying new coping strategies
• Continuing to practice old ones

• Daily Pleasant Activities
• Increasing daily “joyful” activities will reduce daily stress

• Exercise
• Hobbies
• Relaxing
• Laughing
• Socializing
• Talking on the phone
• Participating in clubs
• Gardening
• Music
• Attending concerts
• Attending church
• Praying
• Reading
• Writing in a journal
• Watching movies
• Shopping
• Playing cards
• Visiting family
• Enjoying pets/animals

• Identify activities
• Increase the frequency
• Add an extra joyful activity to your day
• Expand the time of an activity
• Find activities you can enjoy together

• Remind yourself of how extraordinary and special you are
• Focus on the good things in your life and the positive things that happen every day
• Replace negative thoughts with positive ones
• Take note of how important you are

• Focusing on the positive aspects of caregiving can be a powerful coping strategy
• Can help reframe a difficult situation
• Take time every day to remind yourself of the benefits of your caregiving to you and your care recipient

• Provides a purpose for your life
• Develops character and personal growth
• Improves self-esteem
• Creates personal satisfaction
• Makes you feel appreciated
• Gives you comfort knowing that someone benefits from your assistance and care
• Leads to spiritual rewards

• Help you relax mentally and physically

Relaxation techniques have numerous benefits:

• Lowering blood pressure
• Slowing the heart rate and breathing rate
• Relaxing tense muscles
• Improving headaches
• Reducing negative thoughts
• Improving concentration
• Refreshing the body and mind

• Focus your mind on something calming
• Increase awareness of your body
• Find a quiet place without distractions
• Assume a comfortable resting position

• Deep breathing
• Progressive muscle relaxation

• Relax tense muscles, slow down your heart rate and breathing, reduce negative thoughts and effects of stress
• Exercises are best performed in a sitting position, but if you are standing and you feel light-headed or dizzy, sit or lie down to prevent a fall

Steps in the Deep Breathing Exercise 1.Inhaling deeply 2.Holding the breath 3.Exhaling the breath

• Practice your deep breathing exercise at least twice a day

• A common way to start is with your foot, working your way up to your neck and head
• Tense the muscles in your right foot for 5 to 8 seconds and then relax for 15-30 seconds, and repeat
• Then tense the muscles in your right lower leg and foot for two cycles
• Then do two cycles of tensing-relaxing with your entire right leg
• Next, do two cycles of tension-relaxation with your left foot, then lower leg and foot, and then entire left limb
• Complete this cycle with your right arm, then left arm, then stomach, then chest, then neck and shoulders, and then the face
• A shorter version of this involves tensing and relaxing a group of muscles two cycles each
• Lower limbs (feet and legs)
• Abdomen and chest
• Hands, arms, shoulders, neck
• Face

• Visualization or guided imagery
• Close your eyes and imagine a peaceful setting
• Meditation
• Select a focus point
• Yoga
• Tai chi
• Massage
• Aromatherapy
• Music therapy

Once you learn a technique, you should practice it at least once a day and whenever you feel stressed

• Get regular exercise to manage stress, improve energy and mood
• Get enough sleep
• Eat healthy
• Get regular medical care for yourself

• Informal support and formal support systems

• Family
• Friends
• Neighbors
• Clubs and organization
• Church members
• Volunteers

Informal Support can Help with:

• Housework, Cooking or sharing meals, Errands, Shopping, Visiting, Daily care, Respite Care, Comfort, Advice, Companionship

• Caregiving and skills training programs and information resources
• Professional counseling
• Respite care
• Support groups
• Religious or faith-based programs

• Set priorities
• Use a planner
• Organize the environment

• Write about your experiences and daily accomplishments
• Include at least one positive aspect of caregiving every day
• Keep a list of your daily stressors
• Rate the stress
• Note the solutions you tried
• How you coped
• Track successful solutions and coping techniques

If your symptoms of stress are chronic, unbearable, or overwhelming, or you have symptoms of depression, consult a healthcare professional, counselor, or therapist

Identify your stressors and try to find solutions to them

• Four categories of coping strategies are:

1.Active coping strategies 2.Emotion or relationship-focused coping strategies 3.Cognitive or educational coping strategies 4.Spiritual-focused coping strategies

• Coping techniques include:
• Daily joyful activities
• Positive self talk
• Benefits of caregiving
• Exercise
• Attending to one’s health
• Informal and formal social support systems
• Being organized
• Maintaining a caregiver journal
• Professional help
• Relaxation techniques

Written by:
Catherine M. Harris, PhD, RNCS.
Mindy J. Kim-Miller, MD, PhD

Edited by:
Sasha Asdourian

www.LightBridgeHealthcare.com

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