The Care that Never Stops: Five Stress Reduction Tips for Caregivers

By Mary Jo Kreitzer, Ph.D., R.N., F.A.A.N. and Robin R. Whitebird, Ph.D., M.S.W.

Feeling stressed and overwhelmed because you are caring for someone with dementia? You’re not alone. The Alzheimer's Association estimates that 10 million people share the overwhelming task of caring for a relative or friend with dementia. This past May, retired Supreme Court Justice Sandra Day O'Connor stood before Congress to openly talk about her family’s battle with the disease and to urge lawmakers to fund research and improve help for caregivers. She is a part of a new bipartisan coalition of scientists, former politicians, and prominent figures who have come together as the “Alzheimer’s Study Group.” The coalition’s mission is to jump-start the development of a national strategy that will accelerate Alzheimer’s research and provide support for those caring for loved ones with dementia.It is often the caregivers who are the glue that holds the family together. Many feel stressed from the pressures and challenges of providing care, and this stress can lead to physical, mental, and emotional strain. Some adverse effects include migraines, depression, anxiety, sleep problems, and other chronic health conditions.

So, what’s a caregiver to do?

1. Don’t forget about yourself.
2. Incorporate exercise into your daily routine.
3. Learn effective communication skills.
4. Seek support when you need it.
5. Get involved.

First, remember that your own health is just as important as the person’s you are caring for. It’s hard to provide ongoing care and assistance when you are sick, depressed, or exhausted. Learn how to care for yourself and seek help from a health care provider when needed.

Second, exercise reduces many of the effects of stress. Simple activities like gardening, walking, dancing, and swimming will help you feel better and can be easily incorporated into your schedule.

Third, use effective communication. This will eliminate your stress and help the person you are caring for. Try to choose simple words and short sentences in a gentle and calm tone of voice. Always avoid talking to the person as though he/she is a baby or isn’t there. Allow enough time for your loved ones to respond, and be careful not to interrupt them.

Fourth, find support in a way that matches your own needs, either from people you know or other caregivers. There is great strength in knowing that you are not alone.

Fifth, consider supporting and participating in research that may benefit you and others in the long term. For example, The Balance Study is a National Institutes of Health-funded study being conducted by the University of Minnesota’s Center for Spirituality & Healing and the HealthPartners Research Foundation. The study is looking at two interventions that help caregivers manage stress: caregiver education and support or mindfulness-based stress reduction. Until we find a cure for Alzheimer’s disease, finding out how to support and improve help for caregivers is our next best strategy.

To learn more about research on stress reduction for caregivers, contact the Balance Study at 952-967-5031.

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Mary Jo Kreitzer is founder and director of the University of Minnesota’s Center for Spirituality & Healing, as well as a tenured professor in the School of Nursing.

Robin R. Whitebird is a research investigator at the HealthPartners Research Foundation.

This column is an educational service of the University of Minnesota.  Advice presented should not take the place of an examination by a health care professional.  For more health-related information, go to http://www.healthtalk.umn.edu.