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Four Natural Alternatives For Dealing With Depression From Caregiving

July 13, 2013 By Lauren Hill

Being a caregiver for a loved one can often feel like a time-consuming, hectic job that nobody is paying you to do. Over time, your body and mind can both start feeling the effects of this day-in day-out stress. Yet because you are constantly focused on providing care for your family member, sometimes you may tend to put you and your needs second. This can potentially become a serious issue, as maintaining proper physical and mental health is critical for taking proper care of your loved one. Remember, you’re likely going to have a much harder time taking care of others unless you are taking proper care of yourself, too.

Are You Dealing With Depression?

In addition to chronic fatigue, physical illness, and problems with anxiety, developing depression is far more common among caregivers than you might expect. Dealing with depression from caregiving can be exhausting; knowing you have to care for someone else, yet not being willing or able to take proper care of yourself, burns the candle at both ends. You can become moody, lose your temper more easily, or become irrationally emotional or angry over trivial matters. You may stop going out for social reasons, or find ways to avoid seeing your friends. You could also notice a loss of interest in activities you once found enjoyable, like hobbies or sports.

There is Help for Depression

If you feel you are suffering from severe depression, or if you have thoughts of self-harm, you should immediately seek mental health treatment. Nearly 10% of Americans, including many children, are currently being prescribed some type of anti-depressant medication. While writing a prescription is by far the most common course of treatment for most psychiatrists and many psychologists, it is not always helpful for everyone. With so many different kinds of antidepressants available on the market today, sometimes it seems easier to turn to a pill to minimize symptoms rather than trying to find more natural ways of treating the problem itself. Then there is the issue of prescription side effects, which can sometimes be just as difficult to cope with as the depression is. While you should always double-check with your primary care physician about best courses of action before choosing to do anything, you should at least consider taking a look at more natural ways to help combat feelings of depression.

Ways to Combat Depression

Find A Caregiver Support Group

When you are a full-time caregiver, it is easy to feel isolated and alone in your situation. Sometimes, the most helpful thing to realize is that you’re definitely not alone, nor are your feelings and emotions invalid, selfish, or otherwise inappropriate. Reaching out to a community of other caregivers who walk your walk and can fully empathize can help a lot. Some groups allow you to buddy up via telephone with other caregivers, giving both of you an extra ear to lend if you have a particularly bad episode with your loved one, or just need someone to listen who you know will really “get it”.

Improve Your Diet

When you are frazzled, overworked, and stressed out, it can be all too easy for your eyes to wander longingly towards the fast food drive-thru, or the frozen microwave meals in your grocer’s freezer. Unfortunately, many frozen, processed, and fast foods have very little nutritional value, but do contain tons of saturated fat, high fructose corn syrup, and extreme amounts of sodium, all of which can possibly lead to excess weight gain and deterioration of your overall health and well being.

One of the single best ways to improve your diet today is simply to include more fruits and vegetables in your diet. It really is far easier than you may think. One of the best ways may be to invest in a professional juicer, so you can make yourself fruit or veggie “smoothies” or shakes for breakfast in the morning. There are lots of recipes available online. Raspberries, strawberries, blackberries, and blueberries can all make wonderful smoothies. You could opt to add milk (almond milk or soy milk can work just as well) to your smoothie if you wish, though you don’t have to add milk at all if you don’t want to. Including some dark leafy greens like kale, Swiss chard, and spinach can add lots and lots of vital nutrients. If you can’t stomach the taste of liquid veggies, consider adding lots of fruit to the mix—using lots of banana, for example, can be a great way to help improve the taste.

Keep An Eye On Your Alcohol Intake

Alcohol is, for many, a handy go-to at the end of a long or difficult day to help unwind. To be clear, the occasional glass of wine one evening isn’t necessarily anything that should cause concern. However, since drinking is often considered a more socially acceptable form of stress relief than other avenues, this can encourage some people to drink to excess. Left unchecked, alcohol misuse or abuse can wind up wreaking havoc on your body, particularly your liver and kidneys. It can also wind up negatively affecting your caregiving abilities, your job, and your relationships with others. If you feel you have developed a problem with alcohol abuse, there are support groups nationwide that can help you. A quick online search can almost certainly find one located near you. Please consider going to a support group meeting as soon as possible. In addition, don’t forget to notify your primary care doctor that you are dealing with this problem.

Take Breaks

Don’t be afraid to ask for help. Some caregivers feel they have the weight of the world on their shoulders, and it is a burden that simply cannot be transferred to another individual. However, there are indeed options available for taking an occasional break from caregiving, and it’s strongly suggested you consider exploring them. Respite coalitions are one great idea you may want to research; these groups can offer caregivers regular breaks from the duties their family member requires. Typically, respite care cost’s a fraction of what nursing home care might cost.

Lauren Hill is a freelance writer who specializes in everyday topics for everyday people.

10 Ways Caretakers Can Take Care Of Themselves

April 23, 2013 By Lauren Hill

Caretakers can ironically be much harder on themselves than the loved ones they are caring for. Caretaking is not an easy job. You can’t call in sick or take a week off. More difficult, caretakers often think, “If only I did that, my loved one would do better.” Self-care is almost as important if not more important than the act of caretaking itself. A caretaker that has experienced burnout cannot reasonably be expected to fulfill many challenging caretaking duties. Below are ten ways that caretakers can take care of themselves.

1. Set daily goals for you and your loved one

Daily goals can include anything from renting a movie and watching it together to going to the park across the street as a duo. Instead of falling into a dreary routine of household chores and medical appointments, do something pleasant together. It can be as simple as going outside to enjoy a sunny day or going for a scenic drive.

2. Ask for help

There is no shame in needing a few hours or a day to yourself. Also, it is important to have someone else familiar with your caretaking routines in the event you are sick or injured. Having an afternoon of total reprieve from caretaking can have multiple benefits. Not only can you relax, but you also know that there is another person you can trust to assist in caretaking in the event of an emergency.

3. Be kind to yourself

Caretaking is not easy. Never get down on yourself for a simple oversight, such as missing a single appointment. Invest in simple things such as a weekly pill organizer to make your life easier and ensure that you don’t forget important medication.

4. Adopt a pet

Pets can be even more work. However, spending time with animals can help you relax and provide companionship as well as unconditional love. Some caretakers have reported that they feel better about leaving loved ones home alone with the knowledge that a cat or dog will be there to keep them company.

5. Continue to socialize

Caretaking can feel very isolating. Stay in touch with family and close friends. Also, utilize resources in your community that offer assistance or at-home services on a sliding scale. Go to a class at the local rec center or volunteer together.

6. Active therapy programs

Some popular therapy programs which may assist your loved one (and yourself) include therapeutic horseback riding lessons, art classes, and exercise groups. Whereas the therapeutic classes might help your loved one physically, driving to a ranch and getting a chance to go out can help you as well.

7. Check in with yourself

It’s good to periodically ask yourself how you are doing. Keeping a journal can help keep things in perspective so that you can tell if you need to seek additional help or if you just had a really bad week. It’s better to realize that you might not be holding up as well as you thought and find a way to get necessary assistance before you find yourself burnt out.

8. Find greater meaning in caretaking

There are a variety of ways to find more meaning in caretaking than fulfilling a commitment by helping a loved one. Utilize your talents to help others in similar situations. You could write essays, speak at conferences, create arts and crafts, organize a support group, or work on fundraising. Use your personal experience to help improve the lives of others.

9. Attend a support group

A quality support group will help caretakers exchange ideas and learn coping skills instead of being an hour in which people complain. You can learn more about your loved one’s condition and what you can do to help your loved one and yourself. Also, you will be surrounded by others who understand how difficult caretaking can be.

10. Remember why you are a caretaker

Always remember why you are a caretaker. Your loved one will always be someone you care deeply about. When times get tough, look at pictures and videos of better times. Remember that the loved one you are caring for is still the same person despite an unfortunate accident or medical catastrophe.

Being a caretaker can be extremely difficult. It can often be described as bittersweet. By being cognizant about self-care, you can be a more effective caretaker while also helping your loved one live a better life.

Lauren Hill writes for Lift Caregiving, a Richmond, VA organization offering free support for caregivers such as social forums, local resource listings and a full line of products to aid in making life easier for the patient and caregiver.

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