Caregiver stress
10 Symptoms that indicate Caregiver stress: Denial, Anger, Social withdrawal, Anxiety, Depression, Exaustion, Sleeplessness, Irritability, Lack of Concentration and Health problems. If you experience any of these the Mayo Clinic has a few ideas of how to address them.
Here are a few relaxation techniques as given by The Mayo Clinic:
Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation activity, you use both visual imagery and body awareness to lower stress.
You repeat words or suggestions in your mind that may help you relax and lessen muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing or slowing your heart rate. Or you may feel different physical senses, such as relaxing each arm or leg one by one.
Progressive muscle relaxation. In progressive muscle relaxation, you focus on slowly tensing and then relaxing each muscle group.
This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.
In one type of progressive muscle relaxation, you start to tense and relax the muscles in your toes. You gradually work your way up to your neck and head. This is best done in a quiet area without interruptions. You also can start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.
Visualization. In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation.
To relax using visualization, try to use as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, think about the salt water's smell, the sound of crashing waves and the feel of the warm sun on your body.
You may want to close your eyes and sit in a quiet spot. Loosen any tight clothing and focus on your breathing. Aim to focus on the present and think positive thoughts.
Sleeping Well - When your head hits the pillow, do you have trouble slowing down your thoughts? Are you so busy you aren’t able to spend time outdoors in nature? You may find that what your body needs is “grounding”. *Grounding, also known as earthing, it is a therapeutic technique that involves connecting your body to the Earth's natural electrical charge. The idea is that the Earth's negative charge can transfer electrons into your body, which can have positive effects on your health and mood
Other relaxation techniques may include:
Deep breathing.
Massage.
Meditation.
Tai chi.
Yoga.
Biofeedback.
Music and art therapy.
Aromatherapy.
Hydrotherapy.
Please, Don’t be hard on yourself if one of these methods doesn’t work for you. You have many options available. Please search YouTube for funny animal videos or subject matter that makes you smile. Enjoying a habit such as crafting or gardening, basically anything that bring’s you joy, is a great way to relax your mind and soul.
Relaxation techniques take practice
As you learn relaxation techniques, you can become more aware of muscle tension and other physical ways your body reacts to stress. Once you know what the stress response feels like, you can try to do a relaxation technique as soon as you start to feel stress symptoms. This can prevent stress from getting out of control and lowering your quality of life.
Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don't let your effort to try relaxation techniques become yet another stressor.
If one relaxation technique doesn't work for you, try another one. If none of your efforts at lessening your stress seems to work, talk to your healthcare professional about other options.
Also, remember that some people, especially those with serious mental health issues and a history of abuse or trauma, may have feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you have emotional discomfort during relaxation techniques, stop what you're doing. Talk to your healthcare professional or a mental health professional.
link for article: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368
as Collab with Groundingwell.com, I may receive a small commission. Thank you for your support and may your sleep be sweet with dreams!
