Mental Health and Caregiving
More than 25 percent of caregivers report experiencing some form of psychological or emotional distress, according to Statistics Canada. It’s a reality that is making mental health and caregiving a priority at all levels of society.
While any caregiver can be susceptible to the mental health consequences of caregiving — especially burnout — a few factors can make you more vulnerable than others:
When it comes to being a caregiver for an adult, you are more likely to experience mental health problems if you are caring for a partner or spouse (46 percent) than if you are caring for a parent (30 percent) or grandparent (8 percent).
Other Risk Factors for Mental Health Problems When Caregiving
- Being a caregiver against your will
- Being a woman
- Being a sandwich-generation caregiver — caring for someone while raising children
- Caring for someone with more serious health problems, such as dementia
- More time spent caregiving
- Financial challenges
- Living with the person you provide care for
- Having less formal education
- Not having a supportive social network
- Poor coping or problem-solving skills
- Unrealistic expectations of your caregiving role and your loved one’s illness
Is Caregiving Affecting Your Mental Health? Know the Signs
The symptoms of mental health problems resulting from caregiving can vary from person to person. However, there are some common ones to watch for.
- Chronic fatigue
- Feelings of unhappiness and being overwhelmed
- Mood changes such as unusual anger, anxiety, frustration and irritability
- Lack of sleep or restless sleep
- Reluctance to socialize with friends or family
- Gaining or losing weight
- Poor eating habits, in particular, a craving for unhealthy foods
- Poor immunity with frequent illnesses and slower recovery
- Being diagnosed with a chronic condition such as high blood pressure, diabetes or heart disease
- Substance abuse or dependence
- Contemplating self-harm or harming the person you’re caring for
How Caregivers Can Protect Their Mental Health
The good news is that you have a significant advantage these days when it comes to protecting and maintaining your mental health as a caregiver.
For the longest time, mental health has had a stigma attached to it with many not wanting to recognize the signs in themselves or admit their struggles to others.
With the growing awareness of mental health in all areas of society — homes, schools, workplaces, media and government, for instance — you no longer have to suffer in silence.
Try these strategies to protect your mental health now and for the future when it’s likely caregiving will become more demanding as your loved one’s condition progresses.
Make Self Care a Priority
Dispel any notion that self-care is selfish or misguided. If you’re not healthy, it’s much more difficult to be an effective, loving caregiver.
Good sleep, eating well and exercising are often recommended. However, you will also need to assess your lifestyle, current health status and interests to create a self-care plan that really works for you.
For instance, would you benefit from meditation, yoga or Tai Chi? Do you have to modify an exercise plan because of a health condition you have?
Are you also coping with menopause, which can add additional emotional and physical stress?
If you haven’t been for a medical checkup recently, schedule one and go from there.
Consider Counselling or Coaching
Seeking the help of a mental health professional or caregiver coach should also be part of your self-care routine.
It’s even more essential if you don’t have someone to talk to, or who can understand what you’re going through.
A therapist or coach can help you to cope with your feelings, solve problems more effectively, make better decisions and set boundaries — the latter is a particular weakness for many caregivers.
They can also offer insight into how you might be intentionally or unwittingly making your caregiver experience more demanding and taxing.
And, because communication is vital for a healthy caregiver partnership, you can tap into these professionals to improve your skills.
Alternatively, join a support group. If a lack of time is a hindrance, consider joining a virtual group, which can also provide a much-needed outlet for you.
Consider a Schedule
A sense of a lack of control or consistency can add to your mental health burden. If possible, try scheduling visits and outings.
A routine can have a calming, empowering effect. A schedule also helps you to avoid always being on call.
It can also be beneficial for your loved ones, who might be worried about whether they are depending on you too much.
Sometimes, caregivers can take over the reins more than they need to, chipping away at their loved one’s independence. That’s where that all-important communication comes in.
Get Caregiving Help
Do you really have to do it all, or are there others in your family who could help?
Avoid falling into the Caregiver Superhuman trap. It’s a sure-fire way to erode your mental health and increase dissatisfaction with your role as a caregiver.
Or consider hiring a personal support worker, a senior companion, or professional caregiver to assist you.
Don’t forget that handy schedule. You’ll want to pencil them in
when you’re not available.
Be Realistic About Your Loved One’s Condition
While you are committed to giving the best care possible, you might not be able to achieve certain outcomes.
This is particularly challenging to accept for caregivers whose loved ones have a progressive illness.
Take things one day at a time. Prioritize what’s important and try not to sweat the smaller stuff.
Get as much information as possible from your loved one’s healthcare team and do your own independent research online.
You should get a sense of what to expect at various stages and what your role should be in certain circumstances.
This also gives you some time to process your emotions before you’re in a particular situation, such as a loved one’s surgery, or hiring help when you might not be willing to let a stranger assist.
Get Control of Your Finances
Interestingly, a lack of money can lead to some of the same mental health problems as caregiving: sleeplessness, anxiety, depression, social withdrawal and suicidal thoughts.
Money woes as a caregiver can be even more devastating when you are financially supporting a loved one or have children.
Consult a financial adviser or your accountant to get a picture of your current financial status as soon as possible.
Collaborate with them to devise a plan to reduce debt, save and invest, and get tax credits or funding you’re entitled to as a caregiver.
For many caregivers, taking on a side hustle can also add to the stress. But if there is a way for you to work it into your schedule, it’s worth considering.
A practical option for caregivers is a passive-income business, such as creating digital products and selling them online.
Also, speak with your loved one. You can pool finances, sell off unused assets or find hidden wealth in your homes. Or your elderly loved one might qualify for one of Alberta’s financial assistance for seniors programs, which can lighten the burden on you.
