Self-Care Tips For Alzheimer's Caregivers

According to the Alzheimer’s Association, Alzheimer’s caregivers frequently experience chronic stress and burnout stemming from the difficulty of caring for someone with intensive needs. Making space and time for self-care may reduce the symptoms of caregiver burnout, depression, and anxiety. 

In this article, we’ll explore different forms of self-care that may be beneficial for caregivers. Looking after someone with Alzheimer’s can be time-consuming and costly, but most of the tips included in this article, such as spending time walking or listening to music, can be both cost-effective and efficient. Additionally, some individuals may find it valuable to talk with a licensed therapist about their experience caring for someone with Alzheimer’s disease. 

Symptoms of caregiver stress

Caring for someone with Alzheimer's can be physically and emotionally demanding, especially as the disease progresses. You may be experiencing caregiver stress if you notice the following signs and symptoms: 

• Social Withdrawal: If you care for someone with Alzheimer’s, you may experience reduced engagement in activities you used to enjoy. 
• Lack Of Concentration: You may notice that you forget about appointments or other responsibilities. 
• Denial: Some people may experience denial and expect that the person who has been diagnosed will get better. 
• Anger: You may experience frustration with the symptoms of Alzheimer's disease or feel tempted to blame the person for behavioral concerns stemming from the disease. 
• Anxiety: You may experience intrusive thoughts about what future caregiving needs may include. 
• Weight Changes: You may experience appetite changes that contribute to weight loss or weight gain. 
• Exhaustion: Exhaustion my result from spending all your energy caring for someone else, neglecting your own needs, or sensing that it’s impossible to complete daily responsibilities.  
• Mood Swings: You might experience fluctuations in your feelings, such as irritability, anger, or sadness. 
• Unhealthy Coping Mechanisms: Caregiving burnout may increase the risk of substance use or risky behaviors. 

While caregiving can lead to chronic stress, anxiety, depression, and burnout, many caregivers can find relief with a combination of self-care and talk therapy. 

8 self-care tips for caregivers

Research suggests that resiliency factors, including self-care strategies, may reduce stress in both caregivers and people with neurological diseases. The following eight tips may help reduce caregiving stress, and many of these tips can be combined to benefit both the caregiver as well as the individual living with Alzheimer's: 

1. Turn daily tasks into mindfulness 

The American Psychological Association defines mindfulness as a state of increased awareness of external stimuli and internal states. While mindfulness is often incorporated into cognitive behavioral therapy (CBT) and meditation, it can also be used while you carry out daily tasks, such as brushing your teeth, taking a shower, folding the laundry, or making your bed. These activities can become acts of mindfulness when done deliberately and slowly.  

One way to practice mindfulness is to check in with your senses (smell, sight, taste, sound, and touch), ask yourself how your body is feeling, and notice where you’re holding tension. You could also try using grounding techniques if worry, anxiety, or unpleasant thoughts are making it challenging to stay present. 

2. Develop a positive mantra

When caregiving becomes overwhelming, you may be inclined to engage in negative self-talk, saying things like “I’m not good enough.” This type of self-blame can exacerbate depressive symptoms and increase your risk of elevated stress levels and other mental health challenges. Instead, it may be helpful to adopt some of the following phrases when you’re feeling stressed or defeated:  

• My caregiving is making a difference. 
• I don’t need to be perfect, and I’m trying my best. 
• There are some things that are not in my control. 
• Being a caregiver is hard for many people, not just me. 
• It’s okay if I get frustrated or need a moment to myself. 
• Alzheimer’s disease can cause behavioral challenges, even when I do everything I can. 

If you’re still finding it difficult to practice positive self-talk, you might try talking to yourself the same way you’d talk to a close friend. Would you provide them with gentle encouragement or harsh criticism if they were in your position? Practicing self-compassion can make a significant difference in your ability to care for yourself and another person.

3. Lean into movement 

Caregivers often experience high levels of chronic stress, which can lead to a number of challenges related to physical and mental health. Moderate physical activity can have a host of benefits, including reducing chronic stress and tension, stabilizing mood, improving sleep quality, reducing anxiety, and improving self-esteem. 

You don’t need to be an athlete to reap the benefits of exercise. Research has shown that walking in just 10–15-minute increments at a relaxed pace can release endorphins and improve mood. You can combine multiple coping mechanisms by engaging in mindfulness while you walk outdoors. Walking can also improve the physical and mental well-being of people with Alzheimer's, depending on the stage of their illness. You might consider encouraging your loved one or your entire family to join in on routine walks together so that everyone can benefit.

4. Try using respite care

Respite care is a service offered to caregivers to give them a break from their caregiving responsibilities. Respite care can give you a chance to practice self-care, accomplish personal tasks, and relax knowing that your loved one is being cared for. As their disease progresses and care becomes more intensive, respite care can become essential for many in-home care providers. Additionally, respite care can provide appropriate activities and interactions for loved ones with Alzheimer’s based on their abilities and needs. 

There are various types of in-home care services, including: 

• Home health aides, who often aid in personal care activities, such as exercising, bathing, and dressing
• Skilled care for medical services, such as nurses who are specially trained in Alzheimer’s care
• Companionship services, which typically offer safe social opportunities and activities. 
• Housekeeping services, which might include laundry, meal preparation, and grocery shopping. 

While respite care can be costly, you may be able to find scholarships, government assistance programs, or other types of financial assistance for these services. 

5. Play music you both enjoy 

Listening to music may reduce stress, improve focus, and elevate feelings of happiness and relaxation. Additionally, a study published in Frontiers in Neuroscience found that “music interventions which used individualized music playlists and focused on relaxation techniques tended to yield greater benefits” for individuals with Alzheimer’s. Music may enhance mood and reduce agitation and behavioral challenges in the middle stages of Alzheimer’s disease. Choosing a type of music that you both enjoy may benefit the mental health of both you and your loved one. 

6. Make legal and financial plans

It can be difficult to discuss end-of-life choices with a loved one. However, it may help to talk with a financial advisor, ensure legal affairs are in order, establish power of attorney, ensure important healthcare choices are up-to-date, and openly discuss appropriate living arrangements. It may also be helpful to discuss whether doctors, lawyers, or other professionals should have permission to speak with caregivers. Ensuring everyone is on the same page can prevent future stress and confusion.

7. Ask family and friends for help

Sometimes caregivers find it difficult to ask for help. There can be many reasons for this, including: 

• Believing that you should be doing everything yourself, that other caregivers do a more effective job than you, or that asking for help means you’re letting your loved one down  
• Feeling guilty about wanting time to yourself 
• Worrying that someone else won’t provide the proper care to your loved one

When non-caregivers interact with someone with an Alzheimer's diagnosis, you may want to ensure they know appropriate safety tips to reduce a person’s risk. These may include avoiding trip hazards, using locks for potentially dangerous items, and ensuring the person with Alzheimer’s is not left unattended in an unfamiliar space. In addition to improving safety, sharing this information may make it easier to accept caregiving help, knowing your loved one is in good hands. 

8. Join a caregiver support group

Alzheimer’s and dementia support groups for caregivers often provide peer environments that may help reduce feelings of isolation and improve your sense of control. Here, you may find that you can gain practical tips and advice, develop healthy coping mechanisms, and build a stronger support network as you care for your loved one. 

To find a support group, you may want to reach out to local organizations, ask healthcare providers, or look online. The Alzheimer’s Association provides several support groups for individuals with Alzheimer’s and other related dementia diagnoses, as well as their caregivers. These groups are held both virtually and in person and are led by trained peers or professionals. 

Online therapy for caregivers

Many Alzheimer's caregivers can benefit from mental health services, but therapy may be particularly useful if you’ve been noticing symptoms of chronic caregiver stress or burnout. However, for individuals providing in-home caregiving, finding time to attend in-person therapy sessions can be difficult. Online therapy platforms typically offer mental health services via phone, videoconferencing, or live chat. Also, some platforms offer 24/7 in-app messaging, which allows you to contact your therapist in between sessions, and they’ll respond as soon as they can. 

The efficacy of online therapy for caregivers

A 2017 meta-analysis published in the Journal of Clinical Neurology sought to evaluate cognitive behavioral therapy (CBT) for caregivers of people with dementia. After assessing 12 randomized controlled trials, the researchers found that CBT can effectively reduce symptoms of stress, depression, anxiety, and unhelpful thoughts. Another study published in Clinical Interventions in Aging found that online therapy effectively improved the emotional well-being of both caregivers and individuals with dementia.  

Cognitive behavioral therapy (CBT) is a type of talk therapy that can often reduce symptoms of depression, anxiety, and stress. The process aims to identify and challenge negative thought patterns and then help the individual learn how to replace those thoughts with more accurate ones. As the individual’s thoughts change, they can often shift their behaviors to be more productive. 

Takeaway

Being a caregiver for someone with Alzheimer’s can be physically and emotionally challenging. It may help to implement some evidence-based self-care strategies, such as getting some exercise, practicing mindfulness, and listening to music. You may also find it useful to ask for help from friends and family or to look for respite services, which may reduce stress and burnout. 

Caregivers may also turn to therapy as an important form of support. Online platforms such as BetterHelp offer therapy services to individuals from the comfort of their homes, which might be especially beneficial to caregivers who must be at home most of the day to care for their loved ones. Take the first step toward getting support as a caregiver and reach out to BetterHelp today.