The only people who ever say that caregiving is easy are those who have never done it. Caregiving can be an incredibly stressful role. The ongoing requirements and tensions often leave you with little time to yourself. Even when you do get time, it’s hard to completely switch off.
There are thousands of self-care strategies out there and they’re all fantastic.
But, let’s be honest. As a caregiver, you often don’t have the time or the energy to do them. That’s why this list is featuring fast and easy calming approaches for caregivers.
These techniques can help make unbearable moments bearable and keep you centered. They’re not a substitute for proper self-care techniques, but sometimes you just need to take what you can get.
1. Count to 5 (or 10)
When you feel yourself getting frustrated, simply stop what you’re doing and slowly count to 5 or 10 in your head. This tends to have a calming effect, making it easier to focus on the task at hand.
Doing so is particularly effective when it feels like a conversation is going nowhere. The pause gives the other person time to think as well, which can be just as beneficial.
2. Take 5
Taking time out as a caregiver is so much harder than it sounds. When I was in that role, it was rare for me to get an hour to myself. It was almost guaranteed that I would be needed at least once during that time.
But, 5 minutes? That one is much more achievable.
Find 5 minutes to just simply stop. If possible, go where you won’t be disturbed and find something that relaxes you. It might be as simple as sitting with your eyes shut and just breathing.
If you’re in a situation where your caree cannot be left alone safely, find something to hold their attention for a little and use that time for yourself. A favorite snack or a television program that they enjoy may work.
This isn’t as good as having time on your own – but do the best that you can.
3. Breathe Deep
Simply take a few deep breaths, in through the nose and out through the mouth. You can also try the 4-7-8 technique, which is incredibly popular.
The calming effect of breathing deeply often becomes more pronounced the more you do it. So, stick with it even if you don’t feel an immediate change.
4. Take Advantage of Scents
There is a strong connection between smell and emotion. Some scents will evoke memories of a simpler time, while others help to promote positive moods.
In a similar way, scent can help with de-stressing. Look for scents that calm you, such as lavender, ylang ylang and jasmine.
Aromatherapy is an effective way to take advantage of scents. Some brands even have blends of oils that are designed to relaxation. You can make your own blends too.
Using small bags of dried lavender is another approach, along with scented candles. Take the time to find what works for you, as we all have different scent associations.
5. Peaceful Noises
Some sounds promote restfulness too. There are various apps for your phone that can be used to create restful sounds, such as the sound of an ocean or simply white noise. You can also look at videos on YouTube, like the one below.
Other Approaches
There are many other ways to relax too. The trick is to pay attention to what has the most profound effect on you. Some people find that hot drinks are helpful, particularly ones with ingredients like cinnamon, honey and lemon. Others may find peace in a book or something else.
You also have to work around the person you’re caring for, which may mean being creative.
But, trust me, the process is essential.
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