Prioritizing Caregiver Mental Health

"If I hear one more person tell me to do self-care, I will choke them."

-Caregiver

Caring for others is a noble, frustrating, and demanding role. Whether supporting an aging parent, a child with special needs, or a loved one with chronic illness, caregivers often put their own needs last. This can lead to physical exhaustion, emotional strain, and mental health challenges. Prioritizing caregiver wellness is essential to sustain the ability to provide care - and most caregivers already know this. What does it really mean to take care of a caregiver's mental health?

Mental health is holistic, and it is tied to other aspects of health and wellness such as spiritual or physical health. Understanding personal signs of overwhelm or distress helps caregivers to know when their mental health is suffering. Taking steps to create a supportive environment for wellness also helps tend to a caregiver's mental health.

Caregiver Mental Health is Holistic

Caregiving is more than a task - it is a choice that often feels choiceless, and it affects every aspect of a person’s life. When caregivers neglect their own wellness, the quality of care they provide can suffer - and they know it.

Focusing on wellness as a caregiver is not selfish; it is a necessary investment in the well-being of both the caregiver and the care recipient. Caring for oneself while actively managing the needs of another dependent individual includes paying attention to several domains.

Key aspects of caregiver wellness include:

• Physical health: Maintaining energy, stamina and strength through attending to nutrition, physical activity, and rest.

• Emotional health: Managing stress, anxiety, and feelings of isolation.

• Social connections: Staying connected with friends, family, and support groups.

• Mental clarity: Finding time for both relaxation and mental stimulation.

• Spiritual health: Connecting to a higher power or feelings of transcendence and awe through practices such as prayer or meditation.

  
  

By addressing these areas, caregivers can reduce burnout and improve their overall quality of life. That may not seem to matter when confronted with a loved one who is completely dependent, who may be moving through a dying process, or who may never understand what it feels like to be able-bodied. However, step one is recognizing that caregiver mental health matters deeply, and that over time, small changes in each of these domains can mean the difference between a caregiver sustaining themselves for the marathon of caregiving, or succumbing to their own health challenges.

Caregivers may feel their needs are invisible or do not matter to others.

Recognizing and Addressing Emotional Challenges

Caregiving often involves emotional ups and downs. Feelings of guilt, anger, sadness, and grief are common. It is important to acknowledge these emotions rather than suppress them.

Signs of emotional distress may include:

• Persistent sadness or anxiety

• Irritability or mood swings

• Withdrawal from social activities

• Difficulty concentrating or making decisions

  
  

If these symptoms persist, seeking professional help from a counselor or therapist is advisable. Additionally, exploring resources focused on caregiver mental health can provide specialized support and guidance.

Some tools and practices that can help caregivers notice when they are spiraling, or that their mental health is suffering, include journaling, seeking feedback from trusted friends and family, tracking mood using apps or calendars, or reflecting on answers to the following questions:

• How would I describe my mood overall?

• Has my mood changed at all over the last six months to a year?

• Has my level of stress and/or anxiety changed recently?

• What strategies do I use to manage a low mood and/or anxiety when they come up?

• Are these strategies working?

• Are these strategies healthy (healthy = walking, yoga, reading, playing chess; not healthy = gambling, overeating, drinking alcohol, using tobacco or other drugs)?

• How am I functioning at work, in social relationships and within my family?

• Do I find pleasure in things I have usually found pleasurable?

• Has anything about my mental status changed? Am I having problems with memory, reality testing, confusion, or concentration?

• Have I had any thoughts of wanting to hurt or kill myself or someone else in the last few months?*

  *Please call 988 or speak with a qualified mental health professional if your answer to this question is yes.

Engaging in active self-reflection does not have to take more than a few moments. Meanwhile, recognizing your personal signs of distress or overwhelm can help to prevent worsening mental health symptoms over time.

Tools for emotional reflection and self-care

Creating a Supportive Environment for Caregiver Wellness

We underestimate the power of the environment around us when it comes to our mental health. A supportive environment can greatly enhance caregiver wellness. This includes both the physical space and the social atmosphere. Here are some brainstorming ideas to tend to your environment so that it supports your mental health; keep in mind that your situation is unique, so not every strategy will work for you, or work right away.

Physical Environment

• Keep the living space organized and clutter-free to reduce stress.

• Create a designated area for relaxation and hobbies.

• Consider placing photographs of loved ones or pictures of scenes that soothe you within your sightline.

• Consider using aromatherapy tools such as candles or essential oils.

• Ensure accessibility and safety for the care recipient to minimize caregiver strain.

• If possible, ensure proximity to social supports and medical care.

  
  

Social Environment

• Encourage open communication about needs, boundaries, and stressors with family and friends.

• Foster a culture of appreciation and understanding around caregiving roles.

• Promote shared caregiving responsibilities within the family or community.

• Identify others in your family or friend group that may have dealt with something similar to what you are facing. Ask them what they wish they'd known.

• Attend support groups virtually or in person.

• Identify individuals who will distract you or make you laugh.

• Identify close, trusted supports with whom you can share more details about hardships you may be facing.

• Gradually build a network of professional individuals that understand your loved one's condition and will help to guide you through it.

  
  

By cultivating a supportive environment, caregivers can feel valued and less isolated. Remember, trust is not a light switch. It takes time to build it. Making changes to your physical environment and your routine will take time, too. Give yourself time to make changes. One way to do this is to start reaching out to others for advice and support well before you think you need it.

Moving Forward with Caregiver Wellness

Prioritizing your wellness as a caregiver is a continuous journey. It requires awareness, commitment, and sometimes external support. Caregivers who invest in their own health and well-being are better equipped to provide compassionate and effective care.

Remember, taking care of yourself is not a luxury - it is a necessity. By embracing self-care, seeking support, and making intentional lifestyle changes, caregivers can thrive in their roles and maintain a fulfilling life.

Start today by choosing one small change to improve your wellness. Whether it is taking a short walk, joining a support group, or setting a boundary, every step counts toward a healthier, happier caregiving experience.