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I'm a caregiver and I am SO stressed!

Posted: January 27, 2017, 5:42PM

It's so easy to get stressed when we are providing care to a loved one.  Quite often, we are still working.  We have our homes to maintain, bills to pay, shopping to do and many caregivers are raising families.  As caregivers, we may be doing the same things for our care receivers.

The ideal situation for stress management is to be able to sit down, read a book, go to a movie, go out with friends.  But sometimes we just don't have the time.

Consider a mini-stress reliever by practicing "autogenic relaxation".  Autogenic means something that comes from within you.  In this relaxation technique, you use both visual imagery and body awreness to reduce stress.

You repeat words or suggestions in your mind to relax and reduce muscle tension.  For example, you may imagine a peaceful setting (your "happy place"), words or phrases or think about that for which you are grateful.  Then focus on controlled, relaxed breathing, slowing your heart rate, or feeling different physical sensations such as relaxing each arm or leg one by one.

Try this:

1 - Sit comfortably with your back straight

2 - Close your eyes and concentrate on your happy place, a serene vision or mentally repeat words or phrases that help you relax

3 - Breathe in through your nose

4 - Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles

5 - Continue to breathe in through your nose and out through your mouth

Continue this exercise, continue breathing and concentrate on your happy place, those you hold dear or what you're grateful for.

Do this for about 20 seconds.

OK - Open your eyes.  Take another deep breath.  You have just contributed to your stress reduction with a mini stress reliever.

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