The Importance of Self Care Amid Caregiving

The Mesothelioma Center contacted me to post an article written by one of their staff members - Kaitlyn Teabo.   I'm happy to post the article on "Caring For Cynthia's" blog as it contains important information for all caregivers.  We as caregivers, first and foremost, MUST care for ourselves.  


Care professionals, as well as family caregivers, may tend to put the needs of others, such as pleural mesotheliomacancer patients, before their own. Care from a loved one will be much needed especially after cancer treatments, such as surgery, chemotherapy and radiation after their prognosis. Through this selfless act of kindness, it is easy for caregivers to lose sight of the importance of their own health, which may lead to illness, frustration, depression or burnout.

If you are a caregiver, you must allow time for yourself to recharge your batteries and to remain physically and mentally healthy. If not for you, consider your loved one. You will be able to give better care if you avoid the negative effects of not seeking time for yourself.

The National FamilyCaregiving Association found that 61 percent of caregivers providing at least 20 hours of caregiving per week suffered from depression. Research shows that medical, social and economic factors contribute to the complexity of caregiver depression and a number of studies suggest that caregivers with poorer health, or fewer financial resources, are at a high risk for depression.

It is important for caregivers to recognize the common signs of depression including:

·            Change in appetite

·            Change in sleep patterns

·            Fatigue, lack of energy

·            Pervasive sadness, anxiety, or "empty" mood

·            Decreased pleasure or enjoyment

·            Crying for no apparent reason, with no relief

·            Inappropriate or excessive guilt

·            Impaired concentration, slowed or disorganized thinking

·            Forgetfulness, problems with memory

·            Recurrent thoughts of death or suicide

·            Difficulty performing daily tasks – ordinary tasks are overwhelming

·            Withdrawal from people and usual activities; wanting to be alone

·            Increased use of alcohol and drugs

·            Increased irritability

The presence of depression in caregivers also affects their physical health, particularly in regard to immune function. A 2002 study by Lyanne McGuire, Ph.D., of John Hopkins School of Medicine with Kiecolt-Glaser and Glaser reported that even chronic, sub-clinical mild depression may suppress an older person's immune system. Participants of the study were in their 70s and those with chronic mild depression had weaker lymphocyte T-cell responses to two mitogens, which model how the body responds to viruses and bacteria. The immune response was down even 18 months later, and immunity declined with age. The key immune factor was duration, not severity, of depression.

       Steps to Improve Your Self-Care:

·           Schedule Time for You. To maintain your own health it is necessary to get relief from your        caregiving role. Get respite care if it is needed for you to be able to take some time for yourself. Respite care services provide someone to care for your loved one while you are away for an hour or for a couple of days.

·          Seek the Help You Need. Take advantage of community programs, like a support group, that can provide you with emotional support and valuable resources. If you feel overwhelmed at times, hire housekeeping help to minimize your stress level.

·          Stay Connected. Take time to stay involved with activities and people who bring you pleasure.

·          Communicate Clearly. Be realistic about how much of your time and yourself you can give and be mindful that not doing so can lead to burn-out.

·           Exercise and Eat Right. Even just a brisk walk can be a good stress reliever and eating a balanced diet can lower chances of immune deficiencies caused by stress or depression.

Caregivers can reach out to family members, friends, neighbors and helpful organizations (such as Hospice) within their community for support when things become overwhelming. Taking time for self-care allows caregivers to recharge and reset mentally, emotionally and physically; which helps their peace of mind and helps them to perform their caregiver duties with rejuvenated energy.

Author bio: Kaitlyn Teabo is a writer for The Mesothelioma Center. She combines her interests in writing, cancer research and emerging scientific technology to educate the mesothelioma community about asbestos and its related diseases.

Sources:

American Psychological Association. (2006, Feb., 23). Stress Weakens the Immune System. Retrieved from http://www.apa.org/research/action/immune.aspx

Evercare study of caregivers in decline. (2006, Sept.) Retrieved from www.caregiving.org/data/Caregivers%20in%20Decline%20Study-FINAL-lowres.pdf

Serani, Deborah. (2011, Nov. 15). Two Takes on Depression: Treating the very condition you live with––A clinician's dual perspective. Retrieved from www.psychologytoday.com/blog/two-takes-depression/201111/caregivers-and-depression

The Importance of Self Care. (2011, Nov. 30). Retrieved from http://www.aasa.dshs.wa.gov/caregiving/selfcare.htm