Alicia Seaver is the Vice President of Memory Care Operations for EPOCH Senior Living and a Certified Memory Impairment Specialist. Every month, she addresses a specific issue related to memory and memory care. If you’re interested in hearing about a particular topic, please send a note to [email protected].
Q: I’m always hearing that, as a dementia caregiver, I need to take time and “care for myself.” Do you have any easy self-care tips that don’t require a lot of extra effort on my part?
A: It’s true that one of the things we always say as dementia caregivers is “take time off from caregiving!” This is great advice in theory, because there are numerous studies that show how beneficial taking a break is for a caregiver’s mental and physical health. But taking an extended break isn’t something you can do often, because it requires a lot of planning, coordination and extra work. What’s a caregiver to do in order to get some self-care on a more regular basis?
September is Self-Improvement Month, so in that spirit, here are some of my top tips for helping dementia caregivers carve a little time out from their busy lives in order to practice self-care and improve their overall well-being. Self-care isn’t something that should be reserved for those rare times when you can take a “true break” from caregiving. Luckily, with a little creative thinking, there are many ways you can squeeze in a little “me time” no matter how busy your life gets.
Prioritize your health. Eating right and getting enough exercise are essential for staying healthy, and they’re also something that should be done every day. Grab exercise wherever you can, whether it’s parking at the back of the parking lot to get a few more steps in, taking the stairs instead of the elevator or doing jumping jacks during a commercial break. Ideally, we should try to get 30 minutes of exercise on most days of the week. With a busy schedule this can seem impossible, but keep in mind that it doesn’t have to be all at once. It could be broken into three 10-minute sessions throughout the day.
Practice mindfulness. Mindfulness and relaxation techniques are simple, quick and amazingly beneficial exercises for reducing blood pressure, easing stress and centering yourself. Take 10 (or even 5) minutes each day to sit quietly, clear your mind and focus on your breathing. You can repeat a mantra to yourself or simply allow yourself to just be. You’ll be surprised at how refreshed you may feel after just a few moments.
Reach out to a friend. Staying socially connected helps us feel less alone and gives us an endorphin boost. Text friends and family throughout the day, give someone a quick call on the phone or invite someone over for a cup of coffee if your schedule allows. In a similar vein, support groups – both online and in-person – can give you support, advice and understanding from others who are experiencing the same things you are.
Laugh. Laughter is an instant stress-reliever and boosts our mood like none other. (There’s a reason why they say it’s the “best medicine!”) Look for and embrace the funny moments of life wherever you find it. Don’t be afraid to laugh with your loved one with dementia, because there’s plenty of humor in caregiving and those one-on-one moments. Laughing also bonds us to one another, so remember that the next time you’re watching a funny cat video or listening to your favorite comedy podcast.
Request help when it’s needed. It can be easier said than done, but it’s true. One of the ways to give yourself a break is to ask for help – even if it’s just a small task. That means it’s one less item on your to-do list. Whether it’s having a family member help with caregiving duties or allowing a friend or neighbor to pick something up from the store for you, these small moments can add up. It can mean a few minutes of time in your day to attend to your own needs, hobbies or interests.
For caregivers, hearing “take time for yourself” can seem, at first, like one more chore to do. But by approaching this task from a place of positivity and realizing that it is possible to practice self-care without doing a full-blown retreat, you’ll be better able to identify and seize the opportunities in your day to take a breath, pause for a moment and focus on one very important person… yourself.
Enhancing Quality of Life
Bridges® by EPOCH communities have been developed from the ground up to anticipate, meet and exceed the needs of our residents and their families. Our team of remarkable people, the exceptional care and services we offer and the purposeful design of our buildings all combine to create the most rewarding, secure and nurturing lifestyle possible for our residents.
We understand the concern families feel about ensuring quality of life for loved ones. That’s why, at Bridges® by EPOCH, we offer a wellness-centered lifestyle that focuses on reinforcing individual strength so residents enjoy heightened confidence and self-esteem. Ultimately, we provide everything residents need to thrive and rediscover a life with purpose.
Inspiration for Success
At our Bridges® by EPOCH communities, we work closely with families to gain necessary insight and deeper understanding into the lives of our residents upon admission. With this initial information, along with what our exceptional team members learn about our residents each and every day, we are best prepared to provide highly individualized programming for our residents.