At-Home Stress Relievers For Caregivers
/As a caregiver, you know you need to de-stress. But who has the time to go to five yoga classes a week or the money to indulge in professional massages? Fortunately, there are ways to alleviate stress without leaving your home and without spending money. You’re surrounded by everyday household items that have the power to help you relax and unwind. You just have to know where to look! Regularly treat yourself to a few of these simple activities to help prevent caregiver burnout and reduce caregiver stress.
6 At-Home Stress Relief Remedies
1. Heat Therapy
Soak a hand towel in water, wring it out (it should still be damp throughout) and then microwave it for 30 seconds until it’s steamy. Carefully check the temperature of the towel before using. Place it on the back of your neck and then over your face. As the soothing heat hits your skin, your body will instinctively relax. This is an excellent approach for caregivers who tend to hold tension in their shoulders, neck, jaw and face.
2. Journaling
Don’t keep your anger, fear and frustration all bottled up. Explore your emotions and vent by putting pen to paper. Studies show that writing about stressful events in your life for just 10 minutes dramatically lowers your perception of personal stress. Experts aren’t exactly sure why it works. Perhaps it’s because writing is an outlet for getting your worries out of your head and into the real world where it’s easier to do something about them.
Writing about past or present stressors (expressive writing) is cathartic for some people. One study published in the Journal of Aging and Identity found that expressive writing may help dementia caregivers find meaning in their role despite the challenges they face. For other family caregivers, writing objectively about how they spend their time can be beneficial as well.
3. Brew a Cup of Tea
Research has shown that drinking tea on a daily basis can help lower stress hormones and induce greater feelings of relaxation. Even the ritual of putting the kettle on is a source of comfort for regular tea drinkers. Try proven stress-busting brews like chamomile or black tea.
4. Music Therapy
How often do you turn on the TV for “background noise”? Instead of reaching for the remote, pop in a CD or switch on the radio. Music has proven therapeutic benefits and does wonders to alleviate stress. Experts suggest that it is the rhythm of the music that has a calming effect on us, even if we may not be listening closely to what is playing. Research has shown that listening to music with strong, slow rhythms encourages slower brainwaves associated with relaxation and meditative states.
5. Water Therapy
Not only is running water a great noise muffler, but the sound and feel of water is therapeutic. Take 10 to 20 minutes for a hot, unhurried shower or a warm bath and feel the stress melt away. For maximum effectiveness, focus on the task at hand. The goal isn’t to scrub down and towel off as quickly as you can. Massage your head as you shampoo, use a scented body wash and loofah your skin gently. When you emerge, you will feel rejuvenated and ready to take on the rest of your day.
6. Aromatherapy
Aromatherapy is, well, therapeutic. Lavender, jasmine and chamomile are a few classic scents that relieve stress and relax the mind. Light a scented candle, put a couple drops of essential oil into a diffuser or give yourself a mini massage with your favorite scented lotion. In the meantime, take several minutes to engage in slow, deep, even breathing. Imagine that, with each breath, the scents are entering your nose and spreading throughout your body, relaxing tight muscles and alleviating tension.