Identifying carer fatigue isn’t as simple as waking up and thinking you’re in that position. Hopefully however, what is to follow can help you take first steps in assessing yourself as well as arm you with some tips that could enable you to break the carer fatigue cycle.
Being a carer can be rewarding but it can also be emotionally and physically exhausting. When you are busy caring for someone, carer fatigue can be something you don’t even realise is happening until you ‘hit the wall’. Carer fatigue is something to be mindful of so you can manage your wellbeing and continue to care for others. If you often have any of the following symptoms you may be experiencing carer fatigue;
- You have less energy.
- You are frequently getting sick
- You feel exhausted after a full night’s sleep
- You neglect your own needs
- You have trouble relaxing
- You feel irritable or impatient with the person you are caring for.
- You having feelings of helpless and hopeless.
Carer fatigue can be a vicious cycle that if not managed can snowball over time. If you are a carer and often have any of these symptoms, this carer fatigue cycle might sound familiar to you;
- A carer looks after a person for most if not all of the day and there are times when the carer feels very stressed, frustrated and exhausted.
- The carer is so consumed by their carer role they believe they are too busy to practice self-care
- The carer uses less healthy coping strategies (drinking, smoking, or eating more).
- Due to stress the carer’s sleep is disturbed
- The carer wakes up feeling tired and lacking energy to fulfil their caring responsibilities for the day.
- When the carer is faced by problems, they seem bigger and overwhelming
- The carer doesn’t have the mental clarity to focus
- At the end of the day the carer feels more stressed and tired
- And the cycle repeats itself……..
To understand more about carer fatigue, why it happens, how the onset of carer fatigue can stem from childhood experiences and how important it is to develop a self-care plan to manage your wellbeing, please watch this TeD Talk video:
If you feel you might have or want to avoid having carer fatigue there are things you can do to break the carer fatigue cycle by developing a self-care plan for yourself.
Taking time away from your loved one will help you to avoid carer fatigue so you can return to your role energised and revitalised. Make a point of scheduling atleast 1 -2 self-care activities per week, it can something as simple as going for a walk around the block or having a nice relaxing bath. There are no excuses, if you are stuck for ideas here is a list of self-care activities you can do.
Self-care ideas:
- Take a 10-minute break from whatever you’re doing
- Do a guided relaxation practice, https://www.youtube.com/watch?v=O0pDJ8wR0VY, https://www.youtube.com/watch?v=qIe1z_aA10o
- Read a book. This Acceptance and Commitment Therapy pocket book has some great tips for shifting our perspective and response to challenging situations.
- Watch a funny movie, try not laugh challenge on YouTube video https://youtu.be/GOysW6WYWoE.
- Make a gratitude list, write down 3 things you are grateful for.
- Repeat an affirmation. Examples: I treat myself with compassion, My daily commitment to my self-care isn’t selfish, I believe in myself, I deserve to take care of myself,I let go of negative mental self-chatter.
- Take a short nap.
- Apply body lotions, face creams and/or essential oils.
- Listen to an audiobook.
- Listen to a podcast.
- Watch your favourite sport
- Enjoy your favourite snack
- Text a friend or safe family member.
- Give you permission to not be perfect.
- Drink water and stay hydrated.
- Spend some time with a pet: give them lots of snuggles, walks, or play with them
- Listen to your favourite music.
- Watch your favourite childhood movie
- Put your phone on silent
- Delegate some work to someone
- Take a relaxing bath
- Pamper yourself by putting a mask on, painting your nails etc
- Do some stretches or an Able workout. Exercise is a great way of releasing feel good hormones in your body
- Wear something you absolutely love
- Make your favourite meal
- Remind yourself that: Getting started is the hardest part.
- Play an instrument or sing
- Do something creative like paint, draw, or beading etc.
- List some new goals
- FaceTime/Skype with a loved one.
- Play a sport or do a physical activity
- Do some gardening.
- Go for a long drive
- Say NO to something causing you distress.
- Spend quality time with your kids
- Plan a mini-vacation, weekend getaway, staycation, or respite
- Go swimming, float in the tub, try a float spa, etc.
- Try kickboxing, martial arts, jujitsu, etc.
- Learn a skill.
- Set boundaries with those in your life who really need firmer boundaries
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