8 Tips for Managing Caregiver Stress During the Holidays
In many ways, the holiday season can be festive and joyful. All too often, though, along with the joy comes a lot of stress — usually a result of having too much to do in too little time. When added to the already significant demands of a caregiving role, holiday stress can quickly become overwhelming. In fact, studies show that caregiver burnout often peaks during the holidays.
“When it comes to the hustle and bustle of the holiday season, we often find ourselves thinking about the future, our growing to-do list and the expectations we have for ourselves and things to come,” said Daniel Gaylor, an outpatient social worker at Moffitt Cancer Center. “Don’t overlook the small pleasures in your day-to-day life. Work to be present in each day and to enjoy what each day brings. Don’t lose out on today because you are thinking about tomorrow.”
If you’re a caregiver, your first step in managing your holiday-related stress is to learn to recognize and let go of your unrealistic expectations, as well as those of the people around you.
“When you are looking for self-care opportunities, keep in mind they don’t have to be big, extravagant things,” Gaylor said. “Self-care can be 10 minutes alone on a walk outside or 30 minutes to watch your favorite TV show without the distraction of your phone, etc. Sometimes the smaller self-care opportunities have larger impacts than we realize.”
For many people, the holiday season is steeped in tradition. For this reason, you might hesitate to make changes to avoid disappointing others. Keep in mind that a simple observance can be just as meaningful as an elaborate celebration. To make the holidays more enjoyable for everyone, including you, try following these tips:
Communicate openly.
Share your feelings, concerns and needs with loved ones. Communication is key to preventing misunderstandings and ensuring that others are aware of your limitations and boundaries. Explain that your time is limited and that they can help you by being flexible. You’ll probably find that once you stop reacting, everyone else will follow suit.
Ask for help.
Remember, you don’t have to do everything yourself. If you don’t ask for help, people may not realize that you need it, or they simply might not know what to do.
Forget perfection.
With the passage of time, your memories may have blurred, and some of the wonderful holidays you fondly remember probably weren’t so perfect. Stop holding yourself to an impossible standard; do your best with what you have now and let that be good enough.
Practice stress-reduction techniques.
Incorporate relaxation techniques into your daily routine, such as deep breathing exercises, yoga or mindfulness meditation to help manage stress.
Take care of yourself.
Carve out some quiet time for yourself every day. Also, be sure to eat right and exercise. This is easier said than done during the holiday season, but you’ll feel better if you treat your body right.
Acknowledge your frame of mind.
If the holiday season stirs up painful memories, don’t bury or ignore your anguish, anger or bitterness. Get it out by talking with someone or writing in a journal. Remember, you have a right to your feelings.
Practice self-compassion.
Be kind and gentle with yourself. Avoid self-criticism and recognize that it’s OK to have limitations. Self-compassion can help reduce feelings of guilt or inadequacy.
Find moments of joy.
Try to find joy and meaning in the holiday season, even in small moments. Engage in activities that bring you happiness and connect with the positive aspects of caregiving. Managing your stress during the holidays will help you avoid burnout, become a more effective caregiver and better enjoy the season.
