It’s no secret that caregiving is a difficult responsibility. This task doesn’t only take a toll physically and financially, but it can have a serious effect on your mental and emotional health as well. Although you’re in the position of taking care of someone else, it’s important to remember to carve out some “me time” in order to stay happy, relaxed and able to fulfill your duties. But it can be difficult to find large chunks of time for yourself when juggling being a caregiver with everything else that’s going on in your life.
To stay cheerful, energetic and focused throughout the day, incorporate short pick-me-ups into your routine. While these little activities might seem minute, they can go a long way toward keeping you happy and refreshed. Unsure what type of quick mood-booster to bring into your life? Try one of these five options next time you need a break.
1. Make yourself laugh
You’ve probably heard the expression “laughter is the best medicine.” It’s hard to understand how true this phrase is until you find yourself in a situation where a hearty chuckle seems like the only cure. According to Caring.com, laughing actually has a positive physical effect on your body. It can reduce pain, boost the immune system and even lower blood pressure and heart rate. When you feel stressed, overwhelmed or discouraged, reach for a book of jokes, look up Internet clips of your favorite stand-up comedian or simply reflect on funny memories that you know will elicit a giggle.
Everyone has days when the idea of conjuring a genuine laugh seems next to impossible. For these times, the source suggested taking the “fake it until you make it” approach. Simply putting on a smile, whether natural or not, sends a message to your brain to relax. Activating this response can go a long way toward eliminating stress and making you feel better. As an added bonus, smiles tend to be contagious, so the small act of plastering on a grin can make everyone around you feel happier, improving your whole environment.
2. Put pen to paper
Caregiving stirs up a lot of emotions. Even on days when you and your elderly loved one are having a wonderful time together, elements of the job can still be frustrating, difficult and disheartening. One of the best ways to deal with the range of feelings that go through your head each day is to write them down. When it all gets to be too much, Health Monitor suggested taking 10 minutes to write a letter either to yourself or the person you’re caring for. Include events that happened that day and unpack how they made you feel.
Maybe your mother got frustrated when she couldn’t find the right word and snapped at you. Write down what occurred and express all the emotions the situation brought up for you. Did the incident leave you feeling hurt? Sad? Angry? Write down anything you feel like you want to get off your chest. When you’re finished writing the letter, rip it into tiny pieces or toss it into the fireplace. Now that you’ve been able to organize your thoughts, you can let go of these negative emotions. Try writing these letters at the end of every day so you can start with a fresh perspective the next day.
Listening to music can help relieve the stress of caregiving.
3. Play music
If you’re an audiophile, blasting your favorite tunes might already be your go-to stress relief technique. Even casual music appreciators can benefit from this pick-me-up, however. Caring.com explained that music therapy is becoming a popular way to treat a number of disorders. If you’re caring for a loved one experiencing dementia, you may have even brought him or her to a music therapy session, since this treatment is useful for both stimulating and calming the minds of people with memory loss. You can apply music therapy techniques to your own life.
Choose music you enjoy with a strong, quick beat. Turn the volume up so that the music fills the whole room, or use headphones to fully immerse yourself in the song. The source noted that acoustic or orchestral choices have been shown to improve focus and thinking in general, so try listening to those types of songs. Create go-to playlists you can turn to when you need an immediate mood-booster.
4. Cool off
Although warmth is typically associated with comfort, you can actually improve your mood by turning down the thermostat. Health Monitor explained that cooler temperatures actually have a positive effect on your happiness. The source cited a study conducted at the University of Michigan where subjects were given a blast of either hot or cold air up their noses. Participants who received the cold air reported feeling more content and having a more positive state of mind than those who were given hot air.
This doesn’t mean you should stand outside in subzero temperatures, however. If tensions are running high or you simply feel stressed out and overworked, dial down the thermostat or take a few minutes to relax in a room with fans or air conditioning.
“Strength exercises can have a positive effect on your disposition.”
5. Work it out
Exercise is one of the most common ways to relieve stress. When you’re living as a caregiver, though, taking a few hours out of your day to hit the gym is next to impossible. Caring.com noted that, while going on a lengthy run would be an ideal mood-booster, doing quick strength exercises throughout the day can have a similar positive effect on your disposition. Try purchasing sets of free weights that you can pick up whenever you need a pick-me-up. The source suggested running through sets of 8-10 repetitions for a short workout that releases stress and tones muscles without causing you to sweat too much.
Not a fan of weight lifting? Any short exercise will have the same effect. Try doing a few simple stretches, or run through your favorite sequence of yoga poses. If you’re short on time and space, simply taking a walk around the block or jogging up and down the stairs a few times can help as well.
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