A caregiver’s anxiety can be caused by many factors, including:
Facing many responsibilities.
Having to perform medical tasks you are not prepared for.
Feeling that you have no control over your life.
Concern for the well-being of a loved one.
Uncertainty about the future. Your loved one’s emotions about a diagnosis or treatment.
Your emotions about a loved one’s diagnosis and treatment.
Not having enough support from family, friends, care team, or other people in your life.
Signs of anxiety in caregivers
Anxiety can cause physical symptoms, emotional symptoms, or both. It is important to recognize the signs of anxiety and ask for help when you need it. The following may be signs of anxiety:
Worrying about things you have no control over.
Nervousness
Fatigue (feeling more tired and weaker than usual)
A faster-than-normal heartbeat
Headache
Difficulty sleeping
Vibrations
Sweating
Dizziness or lightheadedness
Chest pain
Muscle tension
Dry mouth
Nausea (feeling like you are going to vomit)
Shortness of breath
Loss of appetite
Difficulty concentrating and remembering
Some symptoms may be caused by health problems or medications you are taking. That’s why it’s important to pay attention to how you feel. If you have any of these symptoms, contact your doctor.
Dealing with your fear
Anxiety not only affects your mood, but it can also affect your health and the care you give your loved one. That’s why it’s important to take care of yourself. As a caregiver, you have many important responsibilities. It can be very difficult to juggle these tasks while making sure you have enough time to meet your own needs. Caregivers often feel guilty or selfish about taking time for themselves. Some people worry that something will happen to their loved one when they are not present. However, if you take care of yourself for a long time, you will have to take care of yourself. If you don’t, you will soon be too stressed or tired to do anything and won’t be able to do the important job of caregiving.
Here are some things you can do to relieve anxiety.
Ask for help and accept it. Ask friends and family to help you with household chores or meal preparation. When people offer to help, accept it. It’s normal to feel guilty about agreeing to help, but needing support is not a sign of weakness or failure. The less overwhelmed you feel, the better you can take care of yourself and your loved ones.
Prioritize tasks. Being a caregiver involves many responsibilities, such as managing medications, cooking, writing papers, scheduling appointments, managing symptoms and more. You may feel like you have to do all of these at once, but it’s impossible. Deciding what to do first will help you stay organized and feel less overwhelmed. It may be helpful to create a checklist of tasks you need to complete today, this week or this month. If you don’t know how to prioritize tasks, ask for help.
Communicate with yourself. Ask yourself how you feel and be aware of your own emotions. Some caregivers find it helpful to keep a journal. Others find it helpful to write down all their thoughts and feelings. Some people prefer to express themselves through art, yoga or dance.
Take time for yourself. Balancing your own responsibility and your role as a caregiver can make self-care seem impossible. When you take time for yourself, you not only feel better, but you can also take better care of your loved one. Set 3 goals each week to take care of yourself. Small, achievable goals set you up for success. For example, instead of saying you sleep more, try going to bed 15 minutes earlier each night. Achieving small goals will give you an energy boost to keep you going.
Get light physical activity. Light physical activity can be a walk or a short bike ride. Physical activity helps improve mood and reduce stress. Talk to your doctor before starting any new exercise.
Spend time with your family and friends. It is important that you, as a caregiver, create a support network for yourself. Fear and your responsibilities as a caregiver can make this difficult, but staying in touch with people who can support you and talking with you about your experiences can help you reduce your stress and feel better.
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