7/31/2019

1

Alzheimer’s Association

alz.org

1.800.272.3900

Self-Care Tools for the

Caregiver

Objectives:

How to recognize signs of caregiver stress

and what to do about it

Importance of self-care for yourself

and person you are caring for

7/31/2019

2

What is Stress?

“a condition or feeling experienced when a

person perceives that demands exceed the

personal and social resources the individual

is able to mobilize.“

The American Institute of Stress

Is Stress Bad?• Short term- Helps us to be more productive

• Long term – Can cause adverse effects to our

health

• It has been estimated that 70-90% of adults see

their primary care physicians for stress related

problems.

How does stress

manifest physically?• Head or Backaches

• Insomnia/Fatigue

• Frequent Colds

• Weight Gain or Loss

• Hypertension

• Diabetes

• Heart ailments

• Cancer

7/31/2019

3

Other Signs of Stress

• Denial

• Anger

• Social withdrawal

• Anxiety

• Depression

• Exhaustion

• Sleeplessness

• Irritability

• Lack of concentration

• Health problems

• Denial about the

disease and its effect

on the person who

has been diagnosed. I

know Mom is going to

get better.

• Anger at the person with illness or frustration

that he or she can’t do the things they used to be

able to do.

…..he knows how or can get dressed — he’s

just being stubborn.

7/31/2019

4

• Social withdrawal from

friends and activities that

used to make you feel good.

I don’t care about visiting with

the neighbors anymore.

• Anxiety about the future and facing another day.

What happens when he needs more care than I

can provide?

• 85% of what people worry about never even

actually happens

• Depression that breaks your spirit and affects

your ability to cope.

I just don't care anymore.

7/31/2019

5

• Exhaustion that

makes it nearly

impossible to

complete necessary

daily tasks. I'm too

tired for this.

• Sleeplessness caused by a never-ending list of

concerns.

What if she wanders out of the house or falls

and hurts herself?

• What if.....(worrying about things that haven’t

happened)

• Irritability that leads to moodiness and triggers

negative responses and actions. Leave me

alone!

7/31/2019

6

• Lack of concentration that makes it difficult to

perform familiar tasks.

I was so busy, I forgot my appointment.

• Health problems that begin to take a mental

and physical toll.

I can't remember the last time I felt good.

Examples of Causes for Caregiver Stress

• Too many commitments

• Difficult communication

• Lack of time for self

• Planning for person’s

future care

• Legal/financial concerns

• Worry about the future

• Family Conflict

• Shift in roles

• Caregiver illness

• Lack of help from others

• Challenging Behaviors

• Personal care of the

individual

• Concerns for Safety

7/31/2019

7

• If you experience signs of stress on a regular basis,

consult your doctor.

• Ignoring symptoms can cause your physical and mental

health to decline.

• An oft-cited 1999 study found that caregivers have a

63 percent higher mortality rate than non-caregivers,

and according to Stanford University, 40 percent of

Alzheimer's caregivers die from stress-related

disorders before the patient dies. Jun 27, 2017

• If something happens to me………..

• Airplane adage

• Plan for if you become ill

Know what community resources

are available.The Alzheimer’s Association is the leading voluntary health organization in

Alzheimer's care, support and research. Our mission is to eliminate Alzheimer's disease through the

advancement of research; to provide and enhance care and support for all affected; and to reduce the

risk of dementia through the promotion of brain health.

Education Classes

Support Groups

Care Consultations

24/7 Helpline# 1.800.272.3900

alz.org

Medic Alert + Safe Return

online resources

7/31/2019

8

SWIRCA & More is a non-profit organization serving seniors, people

with disabilities, and their caregivers.

swirca.org

(812) 464-7800

Other support groups in the area

• Adult day programs, in-home assistance, visiting

nurses, respite care, meal delivery, long term

care are just some of the services that can help

you manage daily tasks.

Attitude – Charles SwindollThe longer I live, the more I realize the impact of attitude

on life.

Attitude, to me, is more important than facts. It is more

important that the past, than education, than money,

than circumstances, than failures, than successes, than

what other people think or say or do. It is more

important than appearance, giftedness or skill. It will

make or break a company…a church…a home.

7/31/2019

9

A glass that is…………..

We have a choice every day regarding the attitude we will

embrace for that day. We cannot change our past…we

cannot change the fact that people will act in a certain

way. We cannot change the inevitable. The only thing

we can do is play on the one string we have, and that is

our attitude…Life is 10% what happens to us and 90%

how we react to it.

We are in charge of our attitudes.

More Tips On Handling Stress

• Be flexible – Plans change

• Take a deep breath

• Take a 5 – 15 minute break

• Don’t take things personally

• Lighten up – Try to find the humor in things

• You are not alone!

7/31/2019

10

Be An Educated Caregiver • Education is your best prescription

• Accept changes as they occur.

– Change is inevitable.

• Make legal & financial plans.– See a professional who deals with elder care or estate planning

• Give yourself credit, not guilt.

Take care of yourself– Healthy diet –Mediterranean Diet

– Exercise • Get moving. Physical activity — in any form — can help reduce

stress and improve overall well-being. Even 10 minutes of exercise

a day can help. Take a walk. Do an activity you love, such as

gardening or dancing.

– Get plenty of rest

• 6-8 hours of sleep/night recommended

– Take a break -Find time for yourself.Consider taking advantage of respite care so you can spend

time doing something you enjoy. Respite care provides

caregivers with a temporary rest from caregiving

(Can be short term, care or help from family, friends or co-workers)

– Social Engagement

– Cognitive Activity

7/31/2019

11

It takes a team-Family

-Friends

-Church

-Neighbors

-Community resources

-Health Care Providers

-Social Worker

• Give yourself credit and acknowledge your skills-The care you are giving matters and you are doing the best you can

• Live in the present - one day at a time.

-Celebrate small successes and good days.

• Maintain meaningful relationships with family

and friends. -Share your concerns with a friend. Do something fun!

Ways to Take Care of Yourself• Maintain a sense of humor

• Find a confidant

• Set realistic expectations

• Practice assertiveness

• Develop strategies for handling unhelpful advice

• Maintain contact with the outside world

-Bell, Virginia & Troxel, David (2019). Best Friends Approach to Dementia Care

7/31/2019

12

• Access resources

• Fulfill your own spiritual needs

• Forgive yourself and others

• Modify or change the living environment

• Listen to your body

• Plan ahead

-Bell, Virginia & Troxel, David (2019). Best Friends Approach to Dementia Care

How to Handle the Stress• Meditation

• Yoga/Tai Chi

• Deep Breathing

• Progressive Muscle

Relaxation

• Writing

• Listening to Soothing

Music

• Guided Imagery

Mindfulness• a mental state achieved by focusing one's

awareness on the present moment, while calmly

acknowledging and accepting one's feelings,

thoughts, and bodily sensations, used as a

therapeutic technique.

7/31/2019

13

How to Practice Mindfulness• Becoming more aware of where you are and

what you’re doing, without becoming overly

reactive or overwhelmed by what’s going on

around you.

https://www.mindful.org

What You Need to Know Before

Practicing Mindfulness:

• You don’t need to buy anything.

• There’s no way to quiet your mind.

• Your mind will wander.

• Your judgy brain will try to take over.

• It’s all about returning your attention again

and again to the present moment. https://www.mindful.org

How to Practice MindfulnessWhile mindfulness might seem simple, it’s not necessarily all that easy.

The real work is to make time every day to just keep doing it. Here’s a

short practice to get you started:

1. Take a seat. Find a place to sit that feels calm and quiet to you.

2. Set a time limit. If you’re just beginning, it can help to choose a

short time, such as 5 or 10 minutes.

3. Notice your body. You can sit in a chair with your feet on the floor,

you can sit loosely cross-legged, in lotus posture, you can kneel—

all are fine. Just make sure you are stable and in a position you can

stay in for a while.

https://www.mindful.org

7/31/2019

14

4. Feel your breath. Follow the sensation of your breath as it goes

out and as it goes in.

5. Notice when your mind has wandered. Inevitably, your attention

will leave the sensations of the breath and wander to other places.

When you get around to noticing this—in a few seconds, a minute,

five minutes—simply return your attention to the breath.

6. Be kind to your wandering mind. Don’t judge yourself or obsess

over the content of the thoughts you find yourself lost in.

Just come back.

That’s it! That’s the practice. You go away, you come back, and you try to do it

as kindly as possible. https://www.mindful.org/how-to-practice-mindfulness//

Questions?