Being a caregiver—in a pandemic-free world—has its obstacles and stress. With the coronavirus being so prominent in our daily lives, the job of taking care of your loved one is even more challenging and the weight of this additional stress can strain your health and overall well-being.
We'll look at 4 simple ways to help you combat the added stress while continuing to provide quality care for your loved one. This includes preventing anxiety before it hits, staying physically active, practicing mindfulness and taking time for yourself.
1. Prevent stress before it hits.
Coronavirus is dominating the conversation and appears to be almost everywhere you turn. It's causing chaos in local grocery stores, pharmacies, restaurants and many more places around the world creating stress for individuals who are trying to find essential items they need. Here are some suggestions for preventing stress before it gets out of hand.
Stay informed.
Stay aware of important updates however, don't allow yourself to become consumed by the media as it will only intensify your anxiety. Select a few dependable outlets to check in on once a day to stay informed.
Most media has dedicated coronavirus content on their website to share resources and cover the pandemic. Also, Texans are encouraged to visit the DSHS website and the CDC page for up-to-date information on COVID-19.
Assess your time spent out in the public.
Avoid any potential chaos and crowds by looking at alternative options for getting your essentials.
Is there a neighbor or loved one who can pick up groceries for your household? Nextdoor launched a Neighborhood Help Map so those needing help with groceries can use an interactive map to view and message nearby neighbors who are available and volunteering to assist.
Order from a food delivery service such as Favor, Amazon Fresh or Instacart, or have groceries delivered from Target, Walmart, or H-E-B. Alternatively, they may offer a pick up option such as H-E-B Curbside services.
Check to see if your local store has added a time slot specifically for seniors. Most major grocers in Texas have implemented "senior hours" to allow those ages 65 and older to shop in a less crowded environment. Senior hours are commonly in the morning before the store's opening.
Contact your local Meals on Wheels to inquire about home-delivered meals and emergency shelf-stable meals. Pick up your dinner to-go or have it delivered from local restaurants in your area.
Plan ahead.
Think a little further out than you might usually do for planning purposes. Anticipating what you might need in the coming weeks will help reduce stress over an item that may be difficult to get or unavailable.
Forward planning on managing medications could be beneficial. Consider utilizing Walgreens Express free delivery and CVS's Free RX delivery for you and your loved one's prescriptions.
Focus on what you can affect.
There are so many aspects of our lives that are outside of our control. During this time, it's important to recognize what aspects are within our power to change. Give your attention to items such as washing your hands for 20 to 30 seconds, providing care for your loved ones, sleeping eight hours per night, not touching your face, sanitizing and disinfecting your household.
Overall, if you are starting to feel stressed or overwhelmed, take a break. Come back to whatever task you were doing after you've had a chance to de-stress.
2. Get active and outdoors.
Physical activity and getting outside is especially important during times of being cooped up in your house. Take time to find ways to stay active daily while complying with social distancing.
Go on a walk.
Whether you have pets you want to take outside or you just need to take a moment to get away, enjoy the sun and fresh air as your stroll for 10-30 minutes.
Take up gardening.
House plants and gardens depend on humans for their nutritional needs. Not only can gardening be an excellent source of exercise, it can provide a sense of control and purpose.
Do yoga.
Find a few minutes every day to incorporate yoga in your daily routine. The Mayo Clinic states that yoga helps bring "together physical and mental disciplines that may help you achieve peacefulness of body and mind...[and] can help you relax and manage stress and anxiety." Starting this activity is perfect during times of chaos.
In addition to so many pre-recorded videos available for online yoga practice, there are many yoga studios and platforms, such as Mindbody, which offer access to live video sessions.
Be productive.
Have a long-running to-do list that you never seem to have time for? Now's your time. Start checking off some of those items you've been putting off. Completing tasks is a beneficial way of staying active as it provides a feeling of accomplishment.
3. Create habits of mindfulness.
Your mental health is just as important as your physical health. Below are some exercises to help you stay mindful when you're becoming stressed or anxious.
Be positive.
Remind yourself throughout the day that you're excellent at what you do. Tell yourself encouraging affirmations, such as "I'm great at preparing George's medicine every day," or "I'm fantastic at cooking Anna's meals." We all have a tendency to be harder on ourselves than needed and these positive thoughts and sayings will help ease your stress, put a smile on your face and remind you how amazing and hardworking you are.
Unplug from technology.
Simply unplugging from your phone or computer for the first 30 minutes and last 30 minutes of the day can beneficially impact your daily life. Avoid allowing yourself to become consumed with every article, update and social media story related to COVID-19. Disconnecting and clearing your mind from the updates will help you start your day on a positive note and calm your mind before you fall asleep.
Meditate.
Take time every day to relax and recharge your energy through breathing exercises and meditating. There are many studies that show the successful effects mediation has on combating anxiety.
Engage in calming exercises.
Coping techniques such as the 5-4-3-2-1 Method are excellent practices for staying centered. This grounding exercise calmly combines your senses and surroundings when you start feeling overwhelmed, stressed, anxious or panic.
Prioritize your schedule.
Create a list of what items need to be accomplished and which are higher priorities. This not only helps organize your day but your mind. It's important to stick to your daily routine as much as you can as changes in routines can create stress.
4. Foster joy in your daily life.
It's essential to smile and laugh every day and even more so when times are hard. Take time everyday for yourself and those activities that spark joy within you.
Stay in touch with your family and friends.
Don't disconnect from those people who bring happiness in your life. Consider reaching out often by texting, calling or using video calling systems, such as FaceTime or Skype. This will help you remember that you are not alone, and it gives you the opportunity to catch up and tell stories about what is happening in your lives.
Listen to your favorite music.
According to an article by TIME, Music seems to “selectively activate” neurochemical systems and brain structures associated with positive mood, emotion regulation, attention and memory in ways that promote beneficial changes, says Kim Innes, a professor of epidemiology at West Virginia University’s School of Public Health.
Reminisce and remember moments of happiness.
Nostalgia can have a powerful impact on our mood and has been shown to counteract loneliness and anxiety. This is an excellent time to look through family photo albums and old pictures. Even going through photos taken this past year on your cell phone can take you back to a moment when you were happy, calm or at peace.
Read a book.
Pick up that book you have been meaning to read but haven't because you didn't have the time. Getting caught up in the characters or in the story can help shift your focus from the stresses of your day.
It's important to remind yourself—as stressful as it seems now—this is only temporary and it will pass. Now is the time to stay calm and focus on you and your loved one's physical and mental health which is what really matters: Remind yourself that you are amazing, stay active, keep positive and remember that you are not alone.
More Resources for Caregivers During Times of the Coronavirus
- Manage Anxiety & Stress: The CDC offers suggestions on how to combat anxiety and stress in times of the Coronavirus
- Coronavirus Anxiety: Coping with Stress, Fear, and Uncertainty
- Managing Fears and Anxiety around Coronavirus
- Speaking of Psychology: Coronavirus Anxiety: Listen to a podcast given by the American Psychological Association