People who provide care to loved ones with chronic or disabling conditions are themselves at an increased risk of developing emotional, mental, and physical health problems. In this article, we shed light on the importance of CDPAP caregiver mental health and give useful tips on how to protect it.
Caregiver Mental Health Issues
Caring for a loved one is a rewarding but challenging task. Caregivers are often so focused on their responsibilities that they don’t realize these responsibilities are taking a mental and physical toll on their own health. Family members who care for an older relative experience high levels of depression, stress, and anxiety more frequently than people who are not caregivers.
Signs of potential mental issues in caregivers include:
- Feeling severe tiredness or exhaustion
- Feeling constantly worried or overwhelmed
- Getting too much or too little sleep
- Gaining or losing weight
- Abuse of alcohol, drugs, or prescription medications
- Frequent headaches, indigestion, or muscle pain
- Difficulty concentrating
- Irritability
- Inability to enjoy favorite activities
- Anxiety about the loved one’s care, treatment, and prognosis.
Some caregivers are at a higher risk of developing mental health issues than others, especially those who:
- Live in the same household as the care recipient
- Spend a high number of hours caregiving
- Have financial difficulties
- Experience social isolation
- Lack coping skills
- Lack caregiver support
- Are 65 years old and above
- Have not become a caregiver by choice.
Caregiver depression
Caregivers have higher levels of depression than people who don’t have caretaking responsibilities. An estimated 40%-70% of caregivers show significant depression symptoms, while up to 50% suffer from clinical (major) depression.
Common signs of caregiver depression include:
- Avoiding other activities because you feel guilty about taking time off from caretaking
- Sleep problems such as insomnia and poor sleep quality
- Extreme tiredness
- Emotional and physical exhaustion
- Irritability and tension
- Inability to concentrate
- Memory problems
- Intrusive negative thoughts about the loved one’s diagnosis and treatment
- Anticipatory anxiety about the loved one’s future treatments
- Feeling overwhelmed, worthless, or inadequate
- Negative thoughts about the persons you care for
- Suicidal thoughts.
What’s more, depression doesn’t always disappear after a caregiver stops providing care. It can persist and even worsen after the loved one is placed in a nursing home.
Caregivers who are depressed are more likely to develop anxiety disorders, resort to substance abuse, and experience chronic disease. In addition, depression is one of the most common conditions associated with suicide.
Caregiver stress and frustration
As a CDPAP caregiver, you are at a higher risk of experiencing stress and frustration than non caregivers. The constant demands of caring for a person with a serious illness or a disability can not only impact your mood, but also your long-term health and wellness, leading to caregiver burnout. Chronic caregiver stress has also been linked with cognitive decline, attention deficits, decline in verbal ability, and memory loss.
Physical health of a caregiver
Caregiving can have a significant impact on the caregiver’s physical health. Caregivers are at greater risk for headaches, bodily pain, high blood pressure, heart disease, and cancer, and have a diminished immune response compared to people who don’t provide care for a family member.
Moreover, caregivers who are exposed to constant stress over a long period of time may turn to unhealthy coping strategies such as smoking, alcohol overconsumption, and overeating, which can lead to obesity, alcohol abuse, diabetes, and hypertension.
Statistics show that around 11% of caregivers believe that their role has caused a decline in their physical health, while up to 45% of caregivers go on to develop chronic health conditions.
Health Consequences for Female Caregivers
Women are the main providers of long-term care in the United States, accounting for two-thirds of all unpaid caregivers. Female caregivers often have higher levels of depression and anxiety and lower levels of general life satisfaction and physical health than male ones. Women who provide 36 or more hours per week of care to a spouse have some of the highest risks of mental health consequences among caregivers.
Despite the physical and emotional tolls of caregiving and risk factors for disease, female caregivers are less likely to have their own health needs met than non-caregiving women. For example, they are much less likely to get needed medical care, have mammograms, or fill prescriptions. They also miss doctors’ appointments more frequently.
One of the biggest challenges for caregivers is finding the time and the energy to take care of their own health. However, prioritizing your health when you are a caregiver is extremely important. Here’s why.
Why Is It Important for a Caregiver to Have Good Mental Health?
As a caregiver, you may feel the need to put your own health aside in order to provide the best possible care to your loved one. Or you may be so overwhelmed with your tasks that you simply can’t find the time to care for yourself. But being a caregiver doesn’t mean that you have to sacrifice your health and well-being. In fact, if you take care of yourself, you will be able to provide much better care for your loved one.
Studies confirm that caregivers have a major influence on their loved ones’ health and well-being. For example, when caregivers experience a decrease in depression after treatment, so do their loved ones. Besides, care recipients are shown to be at a higher risk for undergoing abuse from caregivers who suffer from ill health and depression.
Although being a caregiver can be physically and emotionally exhausting, there are some simple steps you can take to protect your mental health.
Tips for Protecting Your Mental Health as a Caregiver
Get educated
It is important to remain realistic about your loved one’s illness. Educate yourself about their condition and ask questions to prepare yourself for the reality of their prognosis. You may also want to learn new skills to help you feel more confident in your caregiver role.
Seek treatment
If you are having emotional, mental, or physical difficulties due to caregiving, talk to your doctor. Even if you don’t feel sick, it’s important to get regular checkups, including health tests, screenings, and vaccinations, and to obtain relevant health advice. This will help you prevent disease and catch any potential medical conditions early on.
Join a support group
By joining a support group, you will get validation and encouragement from other caregivers who understand what you’re going through. Support groups are also the perfect place to seek advice on how to deal with difficult situations and share your own experiences.
Take time for self care
Many caregivers feel guilty if they spend time on themselves instead of being constantly focused on their loved ones. However, taking time to self care is essential for protecting your physical and mental health as well as preventing future health problems. Try to find time in your busy schedule to eat well, get plenty of sleep, and remain physically active.
Ask for help
If you are overwhelmed by your caregiving tasks, don’t hesitate to reach out to friends and family for help. They may be willing to share some of your responsibilities. You may also want to take advantage of respite care services that will give you a much needed break for a few hours or a few days. To find services available in your area, consult the National Respite Locator.
Get enough sleep
Sleep deprivation is a common issue among caregivers. Not getting adequate sleep can cause you to make mistakes when caring for your loved one. On the other hand, consistent, quality sleep has numerous benefits for both mental and physical health. It can help reduce your stress levels, enhance your memory, combat depression and anxiety, curb your food cravings, and contribute to better overall health.
Maintain a healthy diet
Caregivers are often too busy with their caregiving tasks to think about preparing balanced meals for themselves. However, healthy nutrition is essential for preventing stress, burnout, and other mental health issues. A nutritious diet will also give you enough strength and energy to provide care for your loved one. Try to avoid processed foods and stick to whole grains, unrefined carbs, fruits and vegetables, quality proteins, and healthy fats.
Exercise
Regular physical activity is one of the best ways to protect your physical and mental health. Exercising can help reduce depression symptoms, boost your mood, and increase your energy levels. Make sure to take some time to be physically active every day, whether it’s joining a gym, jogging, or taking a short walk.
Find a balance
In order to protect your mental health, it’s important to maintain interests and hobbies outside of your role as a caregiver. Plan for something fun to look forward to every day and don’t hesitate to take advantage of respite care and CDPAP vacation benefits to take a temporary break from your duties.
Stay positive
To prevent long-term health consequences, it’s crucial to have optimism, compassion, and empathy. Practice deep breathing, yoga, or meditation to help you cope with difficult situations and stay positive.