How To Manage Stress as a Family Caregiver

April is National Stress Awareness Month, a reminder to take a step back and recognize the impact stress has on overall well-being. Family caregivers, including those who care for an older loved one, know firsthand how stressful caregiving can be. Its physical, emotional, and mental demands often lead to burnout, and the stress can take a serious toll on the caregiver’s well-being.

According to the American Heart Association, stress may contribute to unhealthy behaviors that increase the risk of heart disease and stroke. These unhealthy behaviors can include smoking, overeating, lack of physical activity, an unhealthy diet, being overweight, and not taking medications as prescribed. But family caregivers don’t have to let stress control their lives. With the right strategies, they can care for their loved ones while also taking care of themselves.

Recognizing the Signs of Stress

Caregiver stress can show up in many ways, including:

• Frequent headaches, body aches, or trouble sleeping.
• Irritability or mood swings.
• Changes in appetite—overeating or skipping meals.
• Feeling overwhelmed or constantly worried.
• Withdrawing from friends and activities.

If you recognize these signs in yourself, it’s time to make self-care a priority.

7 Healthy Ways To Manage Caregiver Stress

1. Prioritize your health

Taking care of oneself isn’t selfish—it’s necessary. Make time for regular health checkups and follow the doctor’s advice. Skipping medications or ignoring symptoms will not help caregivers take care of their loved ones in the long run.

2. Eat well and stay hydrated

When stress runs high, it’s easy to reach for processed snacks or skip meals altogether. Focus on a balanced diet rich in whole foods, lean proteins, fruits, and vegetables. Drink plenty of water and limit sugary drinks to sustain steady energy levels.

3. Get moving

Exercise is one of the best ways to reduce stress, even if it’s just for a few minutes a day. A short walk, stretching, or a quick workout can improve mood and keep the heart healthy.

4. Ask for help and accept support

Caregivers don’t have to do it all alone. Reach out to family members, friends, or local caregiving support groups for help. If possible, consider respite care services from a reputable home care agency such as Right at Home so you can take a much-needed break.

5. Make time for yourself

Even small moments of relaxation can help reset stress levels. Try meditation, deep breathing exercises, journaling, or simply enjoying a favorite hobby.

6. Get enough rest

Lack of sleep worsens stress and impacts the ability to think clearly. Aim for seven to nine hours of quality sleep each night. If caregiving duties interrupt your sleep, try short naps when possible.

7. Manage stress without unhealthy habits

Smoking, overeating, and relying on alcohol may seem like quick fixes, but they only add to long-term health risks. Instead, find positive outlets for stress, such as talking to a friend, listening to music, or practicing mindfulness.

You Can’t Pour From an Empty Cup

Being a caregiver is one of the hardest and most selfless roles, but you need to care for yourself, too. By managing stress in healthy ways, you not only protect your own well-being but also become a stronger, more resilient support system for your loved one. This National Stress Awareness Month, commit to small changes that make a big difference in both your life and theirs.

How Right at Home Can Help

As a caregiver for your loved one, sometimes you might just need a break. After all, you can’t help them if you aren’t well enough to do so. Right at Home offers professionally trained and bonded/insured caregivers who can step in and lend a helping hand so you can enjoy some leisure time, spend time with other family members, or just rest. You’ll have peace of mind knowing that your loved one is being cared for with dignity and respect. To find out more, use our office locator to contact the Right at Home location nearest to you.

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