The Caregiver's Journey

Stress Busters

  • Practice deep breathing. Take a deep breath, hold it for a few seconds, and then let it out. Continue to breathe deeply until you feel yourself calm down.
  • Relax your muscles. Lying down, begin by tensing your toes, then relaxing them. Then tense your ankles and relax. Continue up your body to your forehead, tensing and relaxing each set of muscles. Then lie quietly for a few minutes, letting your body melt into the floor.
  • Try meditation. Select a quiet spot in the house and a time when you can be quiet for 15 minutes. Sit down and rest your hands in your lap. Close your eyes. Clear your mind. Breathe in deeply, then let your breath out while you say a word such as “one.” Repeat continuously. Try to clear all thoughts from your mind as you do this — it takes practice, but you’ll find yourself able to do so for longer and longer periods of time.
  • Manage your time effectively. Plan ahead so that you have enough time to arrive at appointments on time. Plan your day or week sensibly, so that you are not trying to get too much done in too little time.
  • Find time to exercise. Exercise helps your brain release endorphins. It also gives you some alone time.
  • Try Tai Chi or yoga. Many people find these activities helpful to relieve stress.
  • Find ways to relax and take your mind off your daily routine: Read a book, watch your favorite movie/TV show, or spend time with a friend.

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