Stress Reduction Techniques

• Reducing your stress load

• Exercise to reduce stress
• Learn how to breathe properly to reduce stress
• Mind-calming techniques to reduce stress
• Watch what you eat to reduce stress

Reducing your stress load

Caregiver stress and burnout are real. That exhaustion — physical, emotional, spiritual — can threaten your health, not just your mood. The longer you wait to address stress, the worse it gets.

The best approach is to prevent stress from building up in the first place. Don't wait until you're at your breaking point to start managing it.

These tips can help you take back control before frustration sets in. You'll likely be a better caregiver when you're not running on empty.

Exercise to reduce stress

Even a small amount of regular exercise helps you manage anxiety more effectively. Start with a type of activity you'll actually enjoy.

The more you enjoy it, the more likely you'll keep doing it. Walking three or four times a week for 10 minutes around your neighborhood or a local park is a realistic start.

Ask your spouse or family member to cover caregiving duties for those few minutes each day. Telling yourself "I'll start tomorrow" or "Next week I'll sign up" is just a way to delay.

Once you find something that appeals to you, start as soon as possible. It gives you something to look forward to, and your body will benefit from the movement.

Tips for choosing and sticking with an exercise plan:

• Invite a friend or exercise partner to join you. Having company makes it easier to stay consistent and more enjoyable.

• Pick a realistic time and protect it on your schedule.
• Write the exercise schedule on your calendar.
• Track your progress.

Learn how to breathe properly to reduce stress

When stressed, many of us breathe shallowly, pulling from the chest and shoulders. This limits how much oxygen reaches your blood and brain.

The result is a faster heart rate and more tension. Deep breathing uses your diaphragm — expanding your belly and chest while breathing more slowly — which improves the oxygen-carbon dioxide exchange in your blood and promotes relaxation.

To practice proper breathing, sit or lie down and place one hand on your belly and one on your chest. Inhale through your nose to a count of three, letting your belly rise. Your chest hand should barely move. Then exhale slowly.

Next time stress starts building — when your parent asks for the fifth glass of water or something pushes you close to the edge — pause and take a deep breath. Count slowly to ten before you respond. You'll likely feel noticeably calmer.

Mind-calming techniques to reduce stress

Yoga uses breath, movement, and body control to relax your body and release stress. Meditation does the same for your mind, helping you manage anxious thoughts. You can also find a quiet place and spend a few minutes visualizing something calming — a beach, a favorite memory, or any image that works for you.

Another approach is simple distraction: a movie, a sport, a hobby you love, music you enjoy. It's critical that caregivers spend some alone time each week doing something they actually like.

Watch what you eat to reduce stress

Complex carbohydrates — pasta, potatoes — are absorbed slowly and can help reduce stress. That's partly why we call them comfort foods. The main thing is to keep eating, even when stress makes you want to skip meals.

When stressed, people often stop eating, which deprives your body of nutrients and adds physical stress. Avoid sugary snacks and watch your caffeine intake from coffee, soda, medicines, and bottled water.

These strategies work at home without major disruption to your routine. Don't overlook community resources either — counseling, adult day care, and respite care services can all help lighten the load.

The tips above are things you can do in your home, and without too much disruption to your daily routine. But don’t forget that there may well be lots of services in your community already in place to help you cope with the pressures of care-giving ranging from counseling to adult day care and respite care services.