Reducing Caregiver Stress and Anxiety with ‘Mindful Exercises’

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Published: Apr 11th, 2021
Reducing Caregiver Stress with ‘Mindful Exercises’

It makes sense why caregivers experience stress and anxiety from time to time. In filling a “world of need,” they face the risk of falling into the world of caregiver burnout.

If you are in this line of profession, you certainly agree with this point. This is likely why you are here, finding ways to cope with stress and even the anxiety of caregiving.

Worry not, as this article may help you resolve this concern of yours. Just relax and continue reading on and learning how mindfulness can be very effective for you as a caregiver.

What Is Mindfulness

In layman’s terms, mindfulness simply means paying attention to and being present in the moment. Mindfulness involves all aspects of yourself, including all your senses, without interpretation or judgment.

For caregivers, practicing mindfulness is a beneficial technique to relieve stress and anxiety. It is worth noting that time is not the biggest concern in this issue as most of your stresses have something to do with your activities.

Experts in the field assert that being mindful is a necessary characteristic every caregiver should possess. If you want to learn more about mindfulness, zenfulspirit.com is a great tool to utilize. But, here are some great and quick tips that may help you in relieving your stress as a caregiver using several effective practices.

Mindfulness Exercises You Should Try

Mindfulness | Exercises to Reduce Caregiver Stress and Anxiety

Mindful Breathing

There are a lot of ways that you may do to practice mindfulness. But the core of these activities lies in your breathing.

Every mindfulness practice, like meditation, starts with breathing exercises. You only need to be aware of your breathing and take deep breaths.

Studies said that spending a few minutes focusing on your breath promotes relaxation. Inhale deeply and let it go easily, and then repeat the cycle.

Walking Meditation

Walking meditation is self-explanatory. As you meditate, try to walk around somewhere that gives the comfort and relaxation that you need. Most people do this exercise in their respective gardens and backyards or out in nature.

Every step you make while meditating provides the feeling of being fully alive and present in your body and mind. It helps you more become “in tune” with yourself and with the moment. 

Give Yourself a Break

While this may seem too cliche, taking a break for yourself is one of the best mindfulness exercises that you should do to relieve stress and anxiety. Depending on your mood and preference, you should do the things that will make you feel healthy, renewed, and relaxed.

Try to make a list of the things that you want to do for yourself. Some examples include working out, strolling, listening to music, having a relaxing breakfast alone, or even reading your favorite novel.

Repeat a Mantra

When you feel the stress kicking in, you could repeat a mantra to yourself that will alleviate your condition. This is one of the things that many experts recommend to do when experiencing stress and anxiety.

Some great and effective examples of positive sayings are “things will be okay,” “I am safe and well,” and “I have overcome many struggles, and I know I can get through this, as well.”

Connect to Others

As noted, caregivers do a challenging job. But you should know that you do not have to be alone.

Connecting to and with others when you are down, anxious, and stressed is an effective practice to be mindful of your situation. This will help you realize that you always have people in your life to depend on when you need them the most.

Play Memory Games 

Another mindfulness exercise that works best for caregivers is a quick memory game. Aside from making you return to the present moment and moving you away from all the worries and stresses, it gives you a fun and effective “break.” 

There are several types of memory games that are deemed effective in relieving stress and anxiety. These include singing the full lyrics of your favorite song, naming types of anything you can think of, like dog breeds, flowers, or birds. 

Be Present

Experiencing stress while doing your work can add more challenges to the situation. While it may seem impossible to eliminate or even minimize what you are feeling, the truth is - you can do it.

You only have to be present. Do one thing at a time to avoid overwhelming yourself. If you are with your care partner, ensure to work the tasks on hand with them, with your attention fully invested.

Make the Pressures of Caregiving Easier to Handle

Practicing mindfulness will help you deal with the pressures that come with being a caregiver. Doing both will not be easy, but it will make your role of being a caregiver more peaceful.

With the right techniques, though, you can effectively cope with your stress and anxiety. By focusing on the present and allotting time for yourself, you can be a better caregiver and maintain better physical and emotional health. This will dramatically help you as you perform your role as a caregiver.

About the Author

Dhaval Patel is an expert writer who writes on different categories like mindfulness, meditation, mental health, and many more. His writings are not only descriptive but also meaningful. He loves to share his ideas in different categories.

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LTC News Contributor Dhaval Patel
Dhaval Patel

Contributor Since
April 11th, 2021

An expert writer.

About the Author

An expert writer who writes on different categories like mindfulness, meditation, mental health, and many more.

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