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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
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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
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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.
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• 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.
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• 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!
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• 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
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• 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
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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.
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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!
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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
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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
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• 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.
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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
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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?