Care for the Caregiver

When caring for a person with dementia, it often feels as though there is not enough time in the day.

Too often, caregivers place the needs of their loved one above their own – and this can lead to caregiver

burn out, physical illness, depression and other problems. Our Care Consultants often tell their clients

that Taking care of Yourself is the #1 Rule of Caregiving.

We realize this easier said than done, but it’s really true. One of the best indicators of long-term

caregiver success is the ability to balance the needs of the person with dementia and your own needs. So

what is a busy, overwhelmed, tired person to do? You can start by taking a deep breath.

Research published through the Cleveland Chiropractic College indicates that dementia caregivers who

participate in mindfulness therapy and deep breathing exercises show reduced levels of Cortisol, the

negative stress hormone that our body creates as a “fight or flight” response to perceived threats. During

times of chronic stress (like the 24 hour job of dementia caregiving) our bodies stop recognizing true

threats and over-produce Cortisol to keep up with the frantic pace of our lives. By integrating a few

simple relaxation strategies into your day, you can dramatically decrease the amount of cortisol your

body produces – giving yourself a more balanced perspective and increased sense of well-being.

Below are few examples of ways that caregivers can incorporate mindfulness and stress reduction into

their routine. PLEASE NOTE: Anyone with chronic health issues (such as High Blood Pressure or

Asthma) should consult their physician before beginning any new exercise.

Four Square Breathing:

1. Take a deep breath, breathing in for four seconds.

2. Hold your breath for four seconds.

3. Slowly exhale for four seconds.

4. Do nothing for four seconds and then repeat the process as many times as you need until you

calm down.

5. When your mind wanders (which it will) gently return back to your counting, and start over,

letting the thoughts pass by in the background.

Belly Breathing

1. Place one hand on your stomach and one hand on your chest

2. Inhale through your nose, feeling the air go past your lungs into your stomach or diaphragm

3. Exhale slowly

4. Repeat 6-8 times per minute for 10 minutes daily

5. If your mind wanders (which it will) gently return back to your counting and let the thoughts

pass by in the background

Progressive Relaxation

1. Lie flat on a couch or bed and take several deep breaths through your nose and out of your mouth

2. Starting with your feet and moving up through each part of your body, squeeze one muscle group

a time for 5 seconds, and then releasing the tension as you exhale

3. Repeat this same process with your leg muscles, hips, stomach, chest, arms, neck, face, etc.

4. Maintain slow breathing throughout this exercise, and shorten time if necessary based on your

comfort

Consider doing one of these simple exercises at the beginning of the day or at set times throughout the

day such as morning, meals and bedtime. You can set a timer on your phone, and you can also

encourage your loved one to do them with you. Progressive Relaxation or mindful breathing can be a

powerful reboot to help your body and mind cope during stressful events.

Too often caregivers feel they are “sneaking away” or “stealing” a few minutes to themselves when they

take a break from their never-ending TO DO list. Try to let go of that mindset and think of self-care as a

gift to the people you love. Mindfulness and relaxation are free and can be done anywhere. The

benefits are countless and immeasurable, including:

Increased sense of well-being, improved mood and coping ability

Decreased incidence of depression, anxiety, substance abuse, and family conflict

Improved physical health, lower blood pressure, better sleep and reduced pain

Improved clarity and concentration, increased energy

For more information about the benefits of mindfulness therapy contact your local Yoga studio or an

Integrative Medicine provider. Resources are also available online and through a variety of Smartphone

apps. You can also purchase (or borrow from the library) CDs and DVDs on meditation, yoga and

guided imagery.

Additional self-care and stress management support is available through a variety of free services at The

Alzheimer’s Association. Please contact your local office directly for more information about Caregiver

Support Groups, Classes and our Care Consultation program.

Resource Provided by The Alzheimer’s Association, Greater Cleveland Chapter

www.alz.org/Cleveland 24 Hour Helpline 1-800-272-3900