Mental Health and Well-Being

Stress is part of everyday life, but for many caregivers it can be a health risk factor. The manifestation of stress can include anxiety, anger, depression, loss of appetite, drowsiness, crying spells, tiredness and difficulty concentrating, and chest pain, cramps, muscle spasms, dizziness, agitation, nervous tics and shortness of breath. The caregiver can obtain more information related to their mental health and well-being, such as preventing and managing stress, anxiety, and depression (e.g. relaxation techniques; stress management; prevention of depression; organization of time, among others).

The first step in dealing with stress is to be able to identify its cause. The caregivers may be so engrossed in their responsibilities that they do not reserve time for themselves.

Once the symptoms of stress have been identified, you should intervene quickly and not ignore them in the hope that they will disappear naturally. Talking about how you feel can help you.

The symptoms of stress can be mental and physical and vary according to the person.

The manifestation of stress can include anxiety, anger, depression, loss of appetite, drowsiness, crying spells, tiredness and difficulty concentrating, and chest pain, cramps, muscle spasms, dizziness, agitation, nervous tics and shortness of breath.

Some of these symptoms can affect your long-term health and put you at risk for high blood pressure, heart attacks, and strokes.
Your health may be compromised by decreased immune response.

How to deal with stress

Talking to other people in a similar situation can be a great help when living under a high level of stress.

This can be a difficult task, but with surprisingly positive results. In this regard, try to participate in a local association or group of caregivers and share your experiences. This group can even help you to take regular breaks and allow yourself some time, even if it is only a few hours a week.

If you find it difficult to share your experiences and feelings in public, you can try it through online forums where you can meet other caregivers anonymously, exchange experiences and find support.

If you can, also talk to your family and friends. Sharing your feelings with those close to you can help you.

Self-help

If you are suffering from crying spells, are irritable, or have other symptoms of stress, you can find here some suggestions that will help you lower your level of tension:

  • If you can, leave the house for at least five minutes. Take a deep breath, count to three and then exhale. Repeat this exercise until you feel calmer, but not to the point of dizziness;
  • Relax your muscles. Muscle tension is a sign of stress. You can look for information on relaxation techniques (DGS);
  • Don't smoke or drink too much. Alcohol and tobacco have harmful effects on the body and make you more vulnerable to physical symptoms of stress;
  • Caffeine can also cause stress-like effects, so control the amount you drink;
  • Stay active. Exercise is an easy and effective way to release tension. A simple walk can help you feel calmer;
  • Try to find your rhythm and do one thing at a time. Be realistic about your expectations and learn to say "no".

Treatment

Do not hesitate to ask for help and contact your family doctor. He or she may recommend a psychotherapist, other counselling or pharmacological treatment.

A psychotherapist will listen to you and help you find ways to deal with the stress and pressure you are feeling.

You may need to take medication to relieve some of the symptoms. If stress is making you feel depressed, your doctor may prescribe antidepressants to help you feel better. This type of medication works differently for each person, so if the antidepressant you have been prescribed is not making you feel better, you should consult your doctor again. Discuss the possible options with your doctor before taking antidepressants and ask questions about possible side effects. If it is possible, inform him/her that you would prefer to try a non-medicinal approach first.

How to deal with depression

Depression is one of the most prevalent illnesses in the world. The World Health Organization (WHO) predicts that over the next 20 years depression will rank second in the ranking of the most expensive and fatal diseases.

One in five people will, at some point in their life, suffer from a type of depression. Usually it is a temporary bad feeling related to a negative event - like the death of a loved one, a divorce, a sick relative - which gradually improves. However, this illness can have a major impact on a person's life, with about 3% to 4% of men and 7% to 8% of women suffering from moderate to severe depression.

Knowing the symptoms, who can help you and what treatments are available will enable you to deal with depression and intervene quickly.

In depression, the symptoms of sadness and the inability to find pleasure and joy in life are more extreme and prolonged.

Other symptoms include:

  • Feelings of despair, irritability, anxiety, worry and constant desire to cry;
  • Inability to cope with normal everyday events;
  • Loss of appetite, weight loss or insomnia.

In extreme cases, the depressed person may even think of hurting himself/herself or others.

This illness can gradually take hold, without it being easy to see immediately what impact it is having. Caregivers, because of their demanding role, may be more susceptible to depression.

If you recognize some of these symptoms, you may be suffering from depression.

There are little things you can do to face depression. The effectiveness of these solutions varies according to the individual, but here we offer some suggestions that can help you:

  • Share what you are feeling. If you feel depressed, you should talk to someone you trust and not repress your emotions;
  • Get some exercise. Get out of the house, even for a walk. A simple walk can help you sleep. Try to stay active with an exercise routine, walks, household activities or DIY; this can help you avoid depressive thoughts;
  • Eat a healthy diet and avoid alcohol as it can make depression symptoms worse;
  • Talk to people who have overcome this illness and listen to their experiences in order to find out what helped them overcome depression.
  • Self-help groups can support you and give you advice, as well as teach you relaxation techniques and inform you about complementary therapies;
  • Keep hoping. Remember you're going through an illness that has been overcome by many people. Though it may be hard for you to believe, the symptoms will pass.

Treatment

If you experience symptoms of depression, you should make an appointment with your doctor. It is important that this step is taken as early as possible so that you can start treatment in the early stages of your illness and feel better quickly.

If your doctor thinks you have mild depression, it is possible that he or she will only ask you to reschedule an appointment within a few weeks. However, if your doctor feels that you need treatment, there are two possible types of intervention:

  • Medication. You may be prescribed an antidepressant for a short period of time to start feeling better (it may take 2 to 4 weeks before it takes effect). These medications are very effective and can help you get better, but you may need to adjust your doses or change your antidepressant until you find out which one is right for you.
  • Psychotherapy. This type of treatment offers the possibility to talk about your feelings and the difficulties you feel and can help you manage stress and depression better.

In certain cases, joint treatment with antidepressants and psychotherapy may be beneficial.

Relaxation techniques

When we think about relaxing, we usually think about activities we like, such as sleeping, watching TV or going out with friends. If you have time to do what you like, it will help you feel calmer. However, there are specific techniques to quickly reduce stress that can be done in various places, such as at work, at home or at a bus stop.

Breathing exercises

When we're nervous, we tend to breathe fast and without rhythm. The immediate consequence of this behaviour is to hyperventilate and feel like you're suffocating. Breathing control is the pillar of relaxation techniques and is useful in many situations. Breathing exercises can be done quickly, it is only necessary to be seated. Most people breathe from the upper chest and it can take some time to learn to breathe through the abdomen and diaphragm. Beginners may have to train several times before they get used to this type of breathing.

  • Sit comfortably and make sure your back is straight.
  • Put one hand on your chest and one hand on your stomach.
  • Breathe in through your nose and watch your stomach fill. The hand on your chest should move very little in this process.
  • Exhale gently through the nose. The hand lying on your stomach should move as soon as you begin to exhale the air.
  • Repeat, keeping the pace. The goal is to do between 8 and 12 respiratory cycles in one minute.
  • At an early stage, you may feel you're not inhaling enough oxygen. Regular practice of this exercise will enable you to breathe better and help you relax.

Progressive muscle relaxation

  • Progressive muscle relaxation is a very popular technique that uses muscle tension to reduce stress. This technique requires daily practice, for at least 6 months, in order to reduce the period it takes you to relax. This exercise can last from 30 to 45 minutes and to do it you need a quiet place where you can lie down on a bed, sofa or the floor. It is important that you do not fall asleep before starting the technique, so you should avoid doing this exercise before going to sleep.
  • Make sure that the temperature in the room where you are is mild so that you feel neither cold nor hot.
  • Wear comfortable clothes and take off your shoes.
  • Lie down on a bed, sofa, rug or exercise mat, with the palms open (facing up) and on the side on the floor.
  • Focus on your breathing, relax and breathe calmly.
  • When you're ready, focus your attention on your arms and hands. Take the time to assess how these members feel. Slowly contract the muscles in both arms and, squeezing as tightly as you can, raise your wrists slightly from the floor. Hold for 6 seconds and relax.
  • Repeat the exercise.
  • Do the same with your legs: lift them off the ground, with your toes pinched, hold on and relax. Repeat the exercise.
  • Raise your legs from the ground again, with your toes pointing straight ahead (as if you were doing ballet). Repeat the exercise.
  • Continue the exercise now to the neck and shoulders. Contract the neck and shoulder muscles. Lift the shoulders towards the ears. Hold for 6 seconds in this position and relax. Repeat the exercise.
  • Lying on the ground, try to slowly lift your back with your hips and head still on the ground. Hold on and relax. Repeat the exercise.
  • The last muscle group to be worked on is the face muscles. Try to make a face by contracting the muscles so as to bring the mouth as close to the eyes as possible. Hold this position for a few seconds and relax. Repeat the exercise.
  • Finally, check if there is any muscle group that is not yet fully relaxed and repeat the exercise if necessary.

If you have difficulty practicing these exercises on your own, try to use a relaxing song that helps you concentrate or consult a specialist in these techniques, such as a psychotherapist or mental health specialist. It is very important to do these exercises calmly in order to give the muscles time to relax.

Guided visualization

Guided visualization can be used as a relaxation technique and combined with progressive muscle relaxation exercises. The main objective of this technique is to calm down using mental images. It is important to activate all the senses, to choose images that make you feel relaxed and that do not include other people. Beginners should choose a quiet place to practice this technique.

  • Close your eyes.
  • Try not to think about everyday problems.
  • Think of an image that relaxes you.
  • Imagine it as vivid as possible - see it, hear it, taste it and feel it. Focus on the details of this image.
  • For example, imagine you're walking on a beach in the morning:
  • Visualize the colours of the sky, the sea, and the beach.
  • There's a wooden cabin behind you, focus on the details.
  • Listen to the seagulls.
  • Listen to the sound of the waves.
  • Feel the breeze.
  • Feel the smell of the sea and the humidity in the air.
  • Feel the sand on your feet.

Initially, it may be difficult to choose an image and concentrate on the details, but with some practice, you will find that you can relax, even after a difficult moment, just by focusing on that image.

Yoga

Yoga has been known to help reduce stress. This practice combines breathing and meditation techniques in static or moving poses. Yoga improves flexibility, strength, and endurance.

If you don't have time to attend classes, you can find several videos online that can help you start your practice.

Source: INFORMCARE