Caregiver Stress, Stress Management

Caregiver Stress
The Good, the Bad, the Ugly
See Website at www.caregivers-domain.com

Stress is your body’s response to a challenge, whether it’s a threat to your life or the pressure to take care of your loved one. It can be exciting and even thrilling. It can be life’s great challenges. Your body gives you bursts of energy to work at high speed,to be alert and to be efficient.But how long can you sustain it without managing your reserves?

To have enough reserve energy in times of stress, you must build it up enough through rest, quiet moments and less demanding activities.When you work or your work offers no respite, excitement becomes anxiety and your body will rebel. Too much stress eventually leads to burnout. Even those who thrive on stress have their limits.
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Symptoms of High Stress Levels
Irregular Breathing:
Breathing becomes irregular or shallow. Breathing goes only to your chest and you may even be gasping for air.
Irritability:
You are easily angered and plagued by impatience and intolerance.
Stress- Busters For Caregivers!!!

Your relaxation Program
Relaxation is not a luxury. Learning to relax is actually a skill that can be developed. You should devote time to yourself to prevent stress from building to the point where it can cause a problem.
Relaxation Tips:
Deep Breathing: Breathe in slowly and deeply, letting your stomach expand. Exhale all the air. Repeat several times when you feel stressed.

Massage: A massage can short-circuit tension.

Nature:
Go for a walk on the beach or the park. Just getting out in nature helps to relieve stress.

Laugh:
Learn the value of “chuckle power.” See a funny movie or a sitcom. Read the funnies, turn up the radio and sing. Learn to laugh at yourself.

Exercise and Stretching:

Studies have shown that exercise and stretching your muscles greatly reduces stress.

Single Leg Pull:
Bend one knee and slowly pull the bent knee to you chest while keeping your other knee and back pressed to the floor. Hold for a count of 5 and release. Repeat with your other leg.The single leg pull stretches your hip, lower back and buttock muscles.

Double Leg Pull:
Bend both knees and bring them to your chest, giving them a hug. Hold for a count of 5 and release.The double leg pull stretches your lower back and buttocks.

Hamstring Stretch:
Lay flat on your back. With one knee bent, straighten the other leg and lift it towards you. Hold for 20 seconds and slowly switch legs.The hamstring stretch stretches your back thigh muscles.

Double Arm and Leg Stretches:
Lay on your stomach with legs and arms straight out in front. Raise your arms and legs slightly with your stomach remaining on the floor. Lift and hold for a count of 5 and release.

Wall Slide Hold:
With your back up against the wall and your legs slightly apart, sink straight down slowly into a half sitting position. Be sure not to lose your 3 natural curves. Keep your knees in line with your ankles. Hold for a count of 5 and slide back up. The wall slide hold strengthens your back, hip and leg muscles.

****If you are not sure if you can do these stretching exercises, please check with your Doctor****