How to manage stress in a healthy way as a carer

Recognising the signs of stress

Stress doesn’t always appear in obvious ways and there are many different signs of stress. It can creep up slowly, showing itself in the form of:

• Irritability or mood swings
  
• Constant fatigue
  
• Difficulty sleeping
  
• A sense of being overwhelmed
  
• Withdrawal from social activities or hobbies
  

Acknowledging that you’re stressed is not a sign of weakness; it’s a sign that you’re human.

Make time for yourself

It’s common for carers to put their loved ones’ needs above their own. But your health matters just as much. 

Try:

• Setting aside 15–30 minutes a day for something you enjoy, like reading or a walk in the fresh air. There are some great places to have a walk in Scunthorpe, such as Central Park, from the fountain to the woodlands. Whilst on your walk, you can visit The Cookie People for an ice cream or a snack! There are many other walks you can do to get some fresh air, such as the Waters’ Edge Country Park and Visitor Centre, a free day out with 110 acres of nature reserve to see!
  
• Scheduling in time for hobbies, whether it’s baking, going to a gardening club, painting or DIYing. Achieving the little things can help you feel better and create a positive mindset. You may also want to try something new! There are many different clubs and activities available on Live Well North Lincolnshire.
  
• Creating a daily or weekly ritual that’s just for you, such as doing short meditation sessions or even a bath with calming music. Having a consistent routine where you place yourself first can positively impact your mental health. 

Lean on respite care

One of the most powerful (and underused) tools available to carers is respite care.

Respite care offers short-term, temporary relief for carers, whether it’s for a few hours a week or a few days at a time. During this time, an expertly-trained Care Assistant steps in to provide the personalised support your loved one needs, allowing you to take a well-earned break and have peace of mind.

This can give you that break to see friends, attend appointments or just simply have some rest. The important thing to remember here is; it’s not about walking away, it’s about returning refreshed, balanced and better able to care for your loved one.

We offer personalised respite care that’s flexible around your needs. Your loved one will feel cared for and you can have peace of mind that you’re loved one is safe and in capable hands.

Practice self-care 

Self-care is more than bubble baths (though they help!). Social media can portray a very different side to self care and how to look after yourself. We’d like to go back to the basics of self-care as these are the foundations of feeling good. 

Eat well: Try not to skip meals or rely on quick fixes, such as snacks. Healthy eating gives your body the fuel it needs to handle stress. Make sure you’re eating a well-balanced diet, consisting of;

• 5 portions of fruit and veg, starchy food, such as potatoes and pasta
• Plenty of starchy foods, such as potatoes and pasta
• Protein, such as lean meat, beans and fish
• Dairy, such as cheese, milk and yoghurt, is a good source of calcium

You can find out more information about eating a balanced diet at The Eat Well Guide.

Sleep: Prioritise good sleep hygiene. Avoid using phones and other electronics as this can keep your brain awake for longer, making it harder to fall asleep. Limit the amount of naps you take, as it may affect the quality of your night’s sleep. However, if you do need to nap, try to keep it to 30 minutes. 

Move: Aim to do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week. We previously mentioned Live Well North Lincolnshire, where you can find many different types of clubs and activities. There’s something from park runs to karate, choose your pick!

Talk: Speak to someone about how you’re feeling, whether it’s a friend, a support group or a counsellor. It can release so much pressure that’s been building on your shoulders. You can meet with other carers, talk to them about your experience and connect! They may also provide their advice on how to manage stress in a healthy way as a carer. There’s a Carers Support Centre in North Lincolnshire, which provides many services, such as:

• Counselling
• Support groups
• Befriending
• Hospital support
• Dementia training and support

Talking to someone can make you feel like you’re not alone and there are people around you who know what you’re going through and can offer support. Having a listening ear can make a big difference.