Are you a family caregiver? If so you know firsthand how often you prioritize the care of your loved one over your own needs. The sacrifices involved in caregiving place an incredible amount of strain on even the most capable individuals. Resulting feelings of anger, anxiety, sadness, isolation and exhaustion—and then guilt for experiencing these emotions—can exact a heavy toll including feelings of depression. These 10 tips can help prevent caregiver depression and help your overall sense of wellbeing.
10 TIPS TO PREVENT CAREGIVER DEPRESSION
According to a study published by the American Psychological Association, “caregivers have higher levels of stress and depression and lower levels of subjective well-being, physical health, and self-efficacy than non-caregivers.” This difference in physical and mental health outcomes is especially marked for those who are caring for loved ones with dementia.
However, it’s important to understand that depression, anxiety, and other mood disorders aren’t an inevitable part of providing care. There are ways to protect your mental health and stave off caregiver depression.
HOW TO PREVENT DEPRESSION IN CAREGIVERS
Challenge Your Negative Thoughts
A type of psychotherapy called cognitive-behavioral therapy (CBT) takes the position that our own distorted thoughts are what cause unhealthy feelings and behaviors, not external factors like people, situations and events. The premise is that we have the ability to change the way we think, feel and act, even if our situation does not change. With practice, more realistic, positive thinking can replace the negativity that contributes to depression and anxiety.
Challenging negative notions helps restructure your thought patterns so you can interpret your environment and yourself in a clearer, less biased way. For example, if you catch yourself thinking “I’m worthless,” CBT helps train you to examine this statement, determine whether it is accurate and formulate a more realistic assessment, such as “I’m not worthless; I provide quality care for my loved ones and I am a good person.”
Find Respite
Take a break from caregiving! No one can commit to a task 24 hours a day, 7 days a week. Seek out regular help from family, friends, an adult daycare program, an in-home care company or even a senior living facility so that you have time to live your own life. Your Key To Senior Living Options can help you schedule a respite stay or permanent placement for your loved one. We work closely with you to determine the best placement by considering such factors as other medical conditions, costs, and social and emotional support. Our services are free of charge, too. Call us at 352-766-1050 and speak with Josephine – one of our local senior living advisors.
While your loved one is being cared for, use your free time to make yourself a priority and recharge. Participate in activities you enjoy, such as going to a movie or ballgame, gardening, exercising, attending church, or attending a social event. Even low-key activities like reading a book, taking a long bath or getting a solid night’s sleep can benefit your mental and physical health.
Establish a Support System
Caregivers often feel isolated from their friends and family because they have limited free time and energy for socializing. It is important to prioritize time with the people who care about you. Don’t bottle up your feelings and keep them to yourself. The ability to confide in a trusted friend or family member is an important asset.
If friends and family aren’t exactly supportive or can’t relate to what you’re going through, look for counseling groups or meetings. Support groups for people who suffer from depression are common in most communities, as are groups geared towards family caregivers. Knowing you are not alone in your struggles and being able to converse with people who truly understand your situation can work wonders to eliminate feelings of isolation.
We have an ongoing Caregiver Support Group here in The Villages. With the recent closing of the Alzheimer’s Family Organization and the loss of countless support groups in the area, we find our group an essential tool for caregivers. To register for our group, contact Josephine Cirrinone, group facilitator at 352-973-2729 to register and receive the group information.
Look into Self-Help Resources
There are numerous books on the topic of depression that provide techniques for dealing with the sadness, hopelessness, resentment, anxiety and loneliness that caregivers often experience. Visit the self-help section of your local library or bookstore or search online for depression-related titles. Feeling Good: The New Mood Therapy by Dr. David D. Burns is currently free on Kindle. The Upward Spiral by Alex Korb, Ph.D are highly recommended.
Put Your Feelings Down on Paper
Journaling about your daily emotions can be an excellent release. Not only can you vent freely in a safe space, but you can also look for patterns in your thoughts, feelings and behaviors. Do certain events, people, or situations increase your stress levels or worsen your caregiver’s depression symptoms? Doing the same thing repeatedly yet expecting different results each time is bound to cause frustration and unhappiness. The next time you encounter a particular person or situation that triggers you, try to be aware of your feelings and behaviors. If you’re reacting in a way that has been unsuccessful and/or unhealthy in the past, then make a mindful effort to change your approach and the overall outcome. Be sure to celebrate improvements in your mood and the personal progress that you make in your diary as well.
Make Tasks More Manageable
The inability to get through even simple daily tasks is often a crippling symptom of depression. Feeling unable to make care decisions or complete chores can be immobilizing and detrimental to both a caregiver and their loved one. To overcome low energy levels, lack of motivation and indecision, take a step back from your responsibilities. Instead of feeling overwhelmed by everything you must do, set realistic goals for yourself. Break larger tasks into small steps, prioritize the most urgent responsibilities and just do your best. Even if you only accomplish one or two things in a day, you should still consider it a success. If you need help seeing to some of your duties for a while, seek out backup until you’re feeling better. This will allow you to focus on your mental health while knowing your loved one is well cared for.
Stay Busy
Everyone experiences depression a little differently, and some people fare better when they have a personal project to focus on. Caregiving takes much effort, commitment and time, so you may have to set aside resources for another undertaking that you enjoy. The fastest way to get out of your own head is to disconnect from caregiving and get involved in a new endeavor, like compiling a family photo album, knitting a blanket, volunteering, getting in shape or taking an online course. Focusing your mind and energy on a productive task is rewarding and makes it harder to dwell on negative emotions.
Get Professional Help
We all feel blue from time to time, but clinical depression is a serious mental health concern that requires the help of a professional to diagnose and treat. There is no shame in seeking expert advice on how to handle a mood disorder. Talk to your doctor about the symptoms you are experiencing to find a treatment plan that is right for you. This might include antidepressant medications, counseling or both.
Consider contacting TLC-Services.org and speak with Founder Pat Hayes, LCSW. TLC Services provides free mental health services to seniors in need. Call them at 352-322-0576.
Consider Supplements
Research suggests that nutritional deficiencies in B vitamins, vitamin C, vitamin D, and certain minerals may contribute to symptoms of depression. It’s best to get the vitamins, nutrients and minerals the body needs through a balanced diet of whole foods, but sometimes supplementation is necessary. There are also other natural supplements on the market today that may be effective in treating depression. Clinical trials and studies point to St. John’s wort, 5-HTP (5-hydroxytryptophan), SAM-e, and ginkgo biloba as promising options for alleviating some of the symptoms of depression.
While dietary and herbal supplements can be beneficial for some people, keep in mind that they can interact with other over-the-counter medications, prescription drugs, vitamins and minerals. Talk to your doctor about testing for deficiencies that may be impacting your mental health and supplements for depression before making any changes to your diet or medication regimen.
Be Patient and Gentle with Yourself
Expect your mood to improve gradually, not immediately. Depression is a serious condition and feeling better takes time. People rarely snap out of a depressive episode, but patiently taking steps to be kind to yourself during difficult times can help you feel a little better day by day. Just remember that you’re not alone and mental health and eldercare resources are available to assist you. We can help refer you to the many resources that can help make your journey a bit easier. Call us at 352-973-2729 and speak with one of our advisors who can help find the resources you and your loved one might need. Again our services are completely free.
If you or someone you know is experiencing suicidal thoughts or emotional distress, call 911 or the free and confidential 24/7 National Suicide Prevention Lifeline at 1-800-273-TALK (8255). Crisis services are also available through the Lifeline in Spanish (1-888-628-9454), for individuals who are deaf or hard of hearing (TTY at 1-800-799-4889), and online via chat.
CONCLUSION
Caregiver depression is a real issue. There are many different strategies you can use to help alleviate your feelings of depression and loneliness.
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And just like you, I’ve been a caregiver.
I share my knowledge and tips to help seniors and families as they navigate the complicated process of senior living options.
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