Activities to Manage Stress

Stress affects everyone’s lives in one way or another, yet when caregiving, stress can seem like it's a part of your everyday routine. But stress does not need to control your life. Even making a few simple changes can help you feel more balanced, calm, and ready to show up for yourself and your loved one. 

Here are a few ways to manage your stress that you can start to bring into your everyday routine instead. 

First Off…What Does Stress Look Like?

Stress is the body's response to emotional or physical pressure. It can range from short-term stress, which arises as a reaction to a challenging situation and is usually temporary, to chronic stress, which is ongoing and can negatively impact a person's mental and physical well-being. When stress lingers for an extended period, it may start to affect you in ways that no longer seem like "stress." Tasks that were once easy may become much harder to accomplish. This can be particularly difficult when you're caring for a loved one.

When you experience stress, you may notice:

• Feeling overwhelmed, irritable, or anxious

• Trouble sleeping

• Difficulty concentrating 

• Headaches, back pain, or other physical symptoms 

While these are all normal reactions to pressure, there are still practical ways to ease it that can benefit anyone, regardless of their situation. 

6 ways to Manage Stress as a Caregiver:

1. Breathing Exercises 

   
   

There are several breathing exercises you can practice that are effective at reducing stress. When you find yourself feeling overwhelmed while caregiving, try this simple, 2-minute breathing exercise:

• Inhale for 4 seconds

• Hold for 7 seconds

• And breathe out for 8 seconds

  
  

This exercise is known as the 4-7-8 method. This breathing technique is a common method that can help adjust your nervous system and allow you to re-center yourself.  You can repeat this exercise 3 times, or as many times as you like, to help you feel calm and relaxed. Breathe slowly, and allow your body and mind to cool down. 

2. Try a Grounding Exercise

   
   

A grounding exercise can help you feel present in the moment as you connect with your five senses. One common grounding exercise is the 5-4-3-2-1 exercise: 

• Name five things you can feel

• Name four things you can touch

• Name three things you can hear

• Name two things you can smell

• And finally, name one thing you can taste

  
  

By finding clarity, you can reduce negative emotions and feel more at ease while caregiving.

3. Micro-Journaling

   
   

Micro-Journaling is a quick and easy way to get any jumbled or negative thoughts out of your head and onto paper. Caregiving can bring many worries and emotions, so when you don’t have time to sit down for long journaling sessions, micro-journaling can help you understand your feelings, slow down, and, with consistency, potentially notice patterns you may experience when stressed. 

You can begin Micro-Journaling by:

• Keeping a small notebook nearby or using the notes app on your phone

• Write down brief thoughts throughout your day 

• Document your feelings, good or bad 

• Spend 1-3 minutes writing a few sentences or bullet points

  
  

You can write about anything you like, or use some simple prompts such as:

• “Today I handled __ better than I thought I would.”

• “Right now I feel…”

• “What makes me happy?”

• “ Something that helped me today was…”

• “What is troubling me right now?”

  
  

Prompts don’t always have to be positive. They can be negative, raw, and honest. Journaling is for your eyes only, so when writing about your feelings, write about anything that may bring you greater self-awareness and manage stress. However, try including at least one note of gratitude or self-love. Even a brief moment of positive reflection can be beneficial. 

4. Move your Body 

Moving around is proven to help regulate stress, improve mood, and reduce anxiety. Stress can build within your body, especially if you sit for long hours. You don’t need to run a mile or have an extensive routine, as moving even a little helps to release any built-up tension. 

Simple ways you can move more is include:

• Stretching your shoulders, legs, neck, and back between tasks

• Pace or take a short walk around your home

• Taking  steps while standing in place 

• If you can’t leave your loved one, try rolling your ankles or wrists in circular motions while seated. 

  
  

Try to find time to reconnect with your body. Movement isn’t just about achieving exercise goals, but also about minimizing stress as much as possible. 

5. Remind Yourself of Your Accomplishments 

   
   

Caregivers often focus on what needs to be done, but rarely take the time to acknowledge all the things they have done. Pausing to recognize your efforts is extremely important to remember. Even if you feel guilt for “not doing enough” or are initially burdened with your decision, you have chosen to be there and provide care for your loved one, and that is already a significant and selfless decision. You are doing a great job in a difficult situation, so taking a moment to acknowledge your efforts can reduce self-criticism and relieve stress. 

You can do so by: 

• Making a list of the positive things you have done for your loved one or yourself (ex., having a meaningful interaction with your loved one, laughing at least once today, making sure your loved one received their medication, etc.) Even small wins matter

• Practice positive affirmations, say to yourself, “I am doing my best.”, “I am enough.”, “Even though I struggled, I still…” 

• Treat yourself every once and a while: Try shopping online to buy something for yourself, light a candle, or eat a sweet treat. Invest in small ways that can make you happy. 

  
  

Remember: the best way you can care for your loved one is by caring for yourself. 

6. Meditation and Mindfulness 

   
   

Mindfulness means being aware of the present moment and without judgment. Meditation is a tool that can allow you to practice the skill. Mindfulness helps you to manage strong emotions and be aware of your needs, even when life is chaotic or overwhelming. 

Try focusing on the sensations around you, such as your breathing, the food you eat, the smells and colors around you, or the things you can feel. Focusing your attention on things that you may not have noticed or been able to notice before can help return your attention to the moment and ease your mind. 

 Final Thoughts

You don’t have to do all of these every day; do what you can and see what helps you feel more relaxed, supported, and like yourself. Take time to discover how these activities may positively affect your mood and well-being. Keep in mind that what matters is what brings you joy and comfort in your everyday life.