Being a caregiver is a noble and selfless role, but it can also be incredibly demanding and emotionally draining. If you’re a burnt-out caregiver and overwhelmed, taking proactive steps to restore your well-being is essential. This article explores strategies to help you address burnout and find balance and self-care.
EMDR Therapy:
EMDR therapy, which stands for Eye Movement Desensitization and Reprocessing, addresses trauma and burnout by activating both sides of the brain. This therapy helps to balance the rational and emotional aspects of your mind. By learning these tools, you can regain control when overwhelmed, take a breath, re-centering, and think logically about improving your situation. Seek a qualified therapist who specializes in EMDR therapy to guide you through this healing process.
Nourish Your Body:
As a caregiver, neglecting your needs, including proper nutrition, is easy. Try to incorporate at least one healthy meal into your daily routine. Eating well-balanced meals gives your body the necessary fuel to meet the challenges ahead. Remember, your physical health is vital for your overall well-being, especially so when you’re a burnt-out caregiver.
Practice Self-Compassion:
Caregivers often experience an inner critic, constantly judging and criticizing their efforts. Cultivating self-compassion and addressing that negative voice in your head is crucial. Remind yourself that you are doing your best in a challenging role. Invest in a healthy and supportive dialogue with yourself, offering kindness and understanding. Taking time for self-care and acknowledging your needs is not selfish; it is necessary for mental and emotional health. Nicole Clifton, our Director of Engagement at Options for Senior Living adds: “Remember that self-care is an activity or choice that “puts fuel back in your emotional gas tank.” It can be a reactive choice to pre-existing stressors (AKA coping skills), or a proactive choice to place in your life before you’re “running on empty.” It can be so easy when you’re exhausted to pick things that merely distract you, like scrolling on your phone, binge-watching TV, etc.; however, those things only push “pause” on your stress and aren’t filling your emotional tank back up to give you more energy to deal with your reality. We will all choose distractions sometimes, and that’s okay! We just also have to remember to do true self-care.”
Reflect on Small Wins:
Amid the caregiving journey, it’s essential to acknowledge and celebrate your small victories. Even the tiniest steps forward or coping mechanisms that improve your well-being deserve recognition. Take a moment to reflect on these moments of triumph and cheer for yourself. Celebrating small wins can boost your morale and encourage you during difficult times. Nicole further states that: “If you’re having a hard time accessing feelings of gratitude for those small wins, give yourself 2 minutes to list all the things that aren’t in your control right now, that you can’t do, what makes you sad/tired/angry, etc. Then give yourself another 2 minutes to try to think about what is in your control, what you can do right now, what you’re thankful for/small victories, etc. By validating both sets of feelings, what’s overwhelming and those small victories, we can feel a bit of relief and release.”
Being a burnt-out caregiver is challenging, but there is hope for renewal and restoration. By incorporating strategies like EMDR therapy, nourishing your body, practicing self-compassion, and celebrating small wins, you can regain balance and find solace in your caregiving journey. Remember, taking care of yourself is not selfish; it is essential for your well-being and the quality of care you provide to others. Reach out for support, seek professional help if needed, and remember you are not alone.
If you still feel the slump of caregiver burnout, you can reach out to our team of compassionate placement professionals who can assist you in finding the right senior living options for your aging loved one or parent. Give us a call at 602-845-1320 or reach out via email at support@optionsfsl.com.
