5 ways to regain your energy after caregiver burnout

Joel Baraka — Tue, 18 Jun 2024 10:00:03 +0000

As a caregiver of an loved one your days are long and filled with responsibilities. Taking care of yourself is at the end of the list – and it stays there. You may feel run down, lethargic and like you are burning the candle at both ends. These are some of the symptoms caregiver stress and burnout and you should pay close attention to them. If you fall into full-fledged burnout it will significantly impact your ability to care for your loved one.

46% of caregivers suffer from depression, just one of the signs of caregiver burnout. Others include:

You have much less energy than you once had
You are constantly sick and rundown
You are constantly exhausted even though you sleep at night
You neglect your own needs because you’re too busy or you don’t care anymore
Caregiving is a source of anxiety and gives you little satisfaction
You’re increasingly impatient and irritable with the person you’re caring for
You feel helpless and hopeless.

There are ways to address these feelings and regain your energy with simple strategies. If you are suffering from burnout, some of these suggestions may seem impossible to carry out. You really have no choice; to ignore burnout is to risk your ability to care for your loved one.

1. See a doctor:

Make a doctor’s appointment with your GP. There may be underlying causes for your fatigue and malaise like high or low blood pressure or high or low blood sugar. Your doctor can help you get back on track to good health.

2. Exercise a little every day:

You don’t have to go to the gym. Walk around the yard. Jog up and down the driveway. Put on some music and dance inside the house. Moving will increase the amount of oxygen in your heart, lungs and brain and will help you to feel better immediately. When individuals exercise regularly and work fitness into their daily routines, it will boost their energy levels and help fight fatigue.

3. Learn to meditate:

This doesn’t mean that you have to go to a mountain top retreat! It means that you find a quiet spot every day for 5 or 10 minutes of quiet reflection and deep breathing. When your loved one takes a nap, sit in a chair and practice deep breathing for relaxation. Find a beginner’s Yoga practice on Youtube, online or through a television service. Yoga will relax your muscles, your mind and improve your energy levels.

4. Eat well for more energy:

Feed your body with healthy food that will fuel your energy. Fresh fruit, vegetables, whole grains, beans, lean protein, and healthy fats such as nuts and olive oil will give you steady energy.

5. Get a good night’s sleep:

Using the hours when you should be sleeping for other tasks will actually give you diminishing returns. You need 8 hours of sleep a night. When you get less, your mood, energy, productivity, and ability to handle stress will suffer.

Caregivers spend most of their time caring for loved ones, subsequently creating an opening for stress, fatigue, and breakdowns. Preventing caregiver burnout can’t be done with tact and preparation; additionally, Home Care Assistance also offers respite care to support and mitigate this unfortunate phenomenon.

Four fall prevention strategies for seniors

Joel Baraka — Fri, 14 Jun 2024 10:20:42 +0000

Preventing Falls in Seniors: Ensuring Safety and Independence

Falls pose one of the greatest dangers to a senior’s independence and self-sufficiency. More than one-third of people aged 65 and older fall each year, and those who fall once are two to three times more likely to fall again. Among older adults, falls are the leading cause of both fatal and nonfatal injuries, and are responsible for significant disability, hospitalisation, loss of independence, and reduced quality of life. In fact, the NHS reports that most fractures among older adults are caused by falls.

Here are four ways in which you can help your loved one to avoid falls, following Health and Safety Executive (HSE) guidelines:

Practice Daily Strengthening Exercises

Balance and coordination can be greatly improved through exercise. Exercise that enhances strength, reaction time, and aerobic capacity is crucial for maintaining strong muscles and balance. The most effective exercises can be integrated into daily activities and focus on balance and strength building. Here are some examples, to be carried out as appropriate for the senior’s current strength and balance:

– Hold onto the sink and stand on one leg while brushing teeth.

– While talking on the telephone, hold onto the wall and lean to one side, then the other to improve balance.

– While putting laundry away, bend the knees and then straighten the legs to build muscle strength.

Make Home Modifications to Prevent Falls

Making the house “fall-proof” involves assessing everything from lighting inside and outside the home to interior rugs. It is important to remove clutter and throw rugs from high-traffic areas and stairs. Ensure that each light fixture has the highest wattage bulb possible. Place frequently used items within easy reach to avoid reaching or climbing on chairs. Home modifications can also include encouraging your loved one to wear non-slip footwear in the house and to avoid walking around in stocking feet.

Review Your Loved One’s Medications

Medications, especially antidepressants and anti-anxiety medications, can cause dizziness and increase the risk of falls. Consult with your loved one’s GP and ask specifically about the side effects of each medication your loved one takes regularly.

Some medications may help to prevent falls. The NHS notes that vitamin D and calcium supplements may help to prevent falls. Studies have found that older women who took vitamin D and calcium supplements were 46% less likely to fall compared to those who did not take the supplements. Before giving your loved one supplements, check with their GP, as supplements can interfere with the efficacy of prescription medications.

Be Cautious with Bifocals

It has long been suspected that bifocals may contribute to the danger of falls for seniors. Recent studies confirm that wearers of multifocal glasses have a higher risk of falls when outside their homes and when walking up or down stairs. The study found that multifocal and bifocal glasses impair depth perception and make it more difficult to navigate steps and raised surfaces. When researchers provided seniors with single lens distance prescriptions to wear outdoors, falls were decreased by 40%. It is advisable to have two pairs of glasses for your loved one: a single lens pair with a distance prescription for walking up or down outdoor stairs, in shopping centres or unfamiliar buildings, and bifocals as needed at home.

Have you found any helpful ways to prevent falls at home for your loved one? If so, we would be interested in hearing about them. Every home environment is unique, and sharing helpful tips helps all of us to prevent dangerous falls.