Staying positive can be hard if you’re a caregiver to someone with dementia. The role becomes 24/7, which can quickly become overwhelming, and can lead to burnout and health issues if not addressed properly.
According to Trish Keaney, Executive Director of Bridges® by EPOCH at Trumbull, a memory care assisted living community in Trumbull, CT, positivity and optimism are just like any other skill in a caregiver’s toolbox. “With practice and daily use, maintaining a positive attitude comes naturally and gives you a sunnier outlook and a better quality of life,” he says. “This allows you to cope, get through the tough days, reduce stress and help you be a better caregiver to your loved one.”
Here are some helpful tips to help family caregivers maintain a positive, healthy attitude, even on difficult days.
Learn healthy ways to manage your stress.
Stress happens to everyone, but when we’re in a constant state of it, it can cause serious issues to our body, mental state and relationships. Over time, stress can lead to health issues like hypertension, obesity, a slowed ability to heal from injury and more. It’s important to be able to “take a step back” and give yourself space to decompress, destress and manage the responsibilities in a healthy way. You’ll be amazed at how even a fifteen-minute break can do wonders for your quality of life. Here are some simple ways you can use to manage your stress, starting today:
- Spend an amount of time (even 10 minutes) doing something nice for yourself, like reading a book or relaxing in a bath
- Practice yoga breathing – inhale slowly, hold your breath at the top and then let your breath out slowly. Do this 10 times while focusing on your breathing, and you’ll practically feel the stress melting away
- Call a friend and chat for a short while, or meet someone for a quick coffee
- Get a hug from someone you love – hugging releases endorphins in our brains
Practice gratitude.
You know that expression “fake it until you make it?” It applies quite well to the concept of gratitude. It’s easy to fall into a negative cycle of thinking as a caregiver, which is why it’s important to break the cycle and retrain your brain to be grateful on a regular basis. Being grateful for the small and big things in your life will help you de-stress, give you perspective and help you find focus on days that are particularly challenging. A few ways you can begin practicing gratitude are:
- Think about things you are grateful for, no matter how small, and write them down in a journal
- Talk to your loved one about positive memories, and think about the relationship you’re strengthening
- Every day, find three things you’re grateful for, even if it’s just the ability to sleep in for 15 minutes
- Keep tangible reminders of the things you’re grateful for around you, such as photos, souvenirs or other mementos
Eat right.
Diet and nutrition play a huge role in your stress levels. Stick to a healthy diet filled with good nutrients that combat stress in a natural way, such as blueberries, spinach, almonds and salmon. Be sure you’re taking care of your bodies needs by loading up on fruits and vegetables, whole grains, low-fat dairy and healthy fats that fill you up without bringing you down. Eat red meat, salt, sugar and alcohol in moderation (but be sure to treat yourself every once in a while). Take some time each week to pre-plan your meals so that you’re not constantly trying to think about what to make (which can lead to fatigue and “let’s just get pizza”).
Get plenty of rest.
A good night’s sleep does more than keep you alert and chipper. It also keeps you healthy. Studies show that poor sleep patterns can lead to a slew of health issues such as diabetes, obesity, depression and cardiovascular issues. Be sure to make sleep a priority for you and everyone in your family. Have a nightly routine that gets you wound down and ready to catch some zzz’s. Here are some suggestions:
- Practice good sleep hygiene, which means converting your bedroom into a haven for sleep. Remove TVs and electronic devices, keep the temperature at a comfortable level and dim the lights
- Go to bed and wake up on a regular schedule. Do your best to avoid naps if possible
- Don’t eat anything heavy or drink alcohol before you go to bed. These can disrupt your sleep patterns
Get regular exercise throughout the week.
Being physically active produces endorphins, which naturally boost your mood, improve your physical health and are overall nature’s miracle drug. Find some time every day, even if it’s 10 minutes three times a day, to do some exercise. You can take a walk through the neighborhood, do a yoga workout, lift weights or anything else that’s easy for you to do and that you enjoy. Besides being a great stress reliever, exercise can help you keep your weight under control and keep a solid sleep cycle.
Remember to laugh.
Finding the humor and joy in your everyday life will make your life – and the life of your loved one – so much better. They say that laughter is the best medicine, and there’s actual scientific fact to back that up – it can decrease stress hormones, improve your ability to fight off illness, produces endorphins and helps you bond with others. Watch a funny movie with your loved one, or spend some time reminiscing over funny things that have happened in your past. Not only will this be good for you, but it will also bring happiness to the life of your loved one with dementia.
Surround yourself with upbeat people.
Being connected socially to people who care about us is one of the best ways to reduce stress. Look for the people in your life who are positive and upbeat, who care about you and who are willing to provide support. We all know people in our lives whose presence just makes us feel happier and lighter – those are the people you want to surround yourself with. Go out with a friend for a meal, have someone drop by for coffee or even schedule some time to chat on the phone. Knowing that you’re not alone, that you have support and that others care about you will do wonders for your stress levels.
Personalized Lifestyle
Bridges® by EPOCH at Trumbull’s highly specialized, resident-centered Bridges® program is a positive, uplifting approach to memory care and wellness that focuses on a resident’s current skills and abilities, not on those that have been lost to dementia.
Each programming plan is as unique as the resident it serves, requiring all Bridges® team members to take an active interest in getting to know each resident on a personal level. Then, accounting for a particular resident’s preferences, interests, needs and abilities, we customize the most efficient blend of expert-recommended care, exercises, activities and communication techniques in order to connect with the individual, encourage their involvement in daily life and create happy, meaningful moments.
Intimate Environment
Bridges® by EPOCH at Trumbull features four distinct households, each with its own spacious common areas, along with 14 private and two companion suites. Suites feature private bathrooms and walk-in showers.
Each household has a home-like look and feel, creating an atmosphere of warmth, security and comfort for our residents and their families. While furnishings are provided, we encourage families to furnish their loved ones’ suites with favorite possessions from home to help them feel at home.
Featuring stunning residential design that complements the surrounding community, every inch of the interior is designed to benefit those with Alzheimer’s disease and memory loss. Attributes such as soft colors, directional cues, aromatherapy and interactive life stations create a soothing and secure environment where residents feel comfortable and safe.
Contact us today to learn more.