Methods to Reduce or Prevent Caregiver Stress Step 4: Physical Activity

by Julie Theado | Sep 29, 2023 | Uncategorized

By Kristin Glasure, FAIRHOPE President and CEO

Can physical activity help reduce stress? The simple answer is yes, according to an article from Harvard Medical School, “Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol.” Your body, metabolism, heart, and spirits will all experience extraordinary changes as a result of regular exercise. It has a unique ability to energize, stimulate and calm, to combat depression and reduce stress.

Not only does physical activity help reduce stress, but it also helps prevent the risk of heart attack, stroke, diabetes, colon and breast cancer, osteoporosis and fractures, obesity, depression, and even dementia. Physical activity also helps slow the aging process, increases energy, and is said to prolong life, states an article from Harvard Health Publishing.

Below is a list of physical activities to help reduce stress:

• Yoga
• Playing sports such as tennis, golf, pickleball, etc.
• Swimming
• Walking
• Weightlifting
• Hiking
• Water aerobics
• Stretching
• Pilates
• Running
• Cycling
• Dance

As a caregiver finding time for exercise can be difficult, but it’s critically important for your health. Try to find time to do some physical activity every day. Maybe that’s doing yoga at home in your living or taking a walk in one of the Lancaster City Parks. If you think a local fitness class would provide the accountability and connection you need, here’s a list to get you started.

• Fairfield Medical Center – offers various wellness classes at the FMC River Valley Campus including Yoga which is designed for cancer patients, survivors and their support person. This campus includes a partnership with YMCA which provides several fitness opportunities and classes.
• YMCA- Buy a membership or check out their Silver Sneaker Fitness Program. https://ymcacolumbus.org/health-fitness/group-fitness-classes/silver-sneakers
• Planet Fitness- Open 24 hours with membership starting at $10 a month. https://www.planetfitness.com/gyms/lancaster-oh
• Pearl Yoga- Register or drop in for a yoga class, offer different levels, $15/class or $40/4 class pass. https://www.pearlyogastudio.com/classes/
• Jackd Fitness LLC.- Offers a variety of different classes: Strength training, MOVE, BootyCamp and YogaFlex. Drop in for a class for $10, a 10-class card for $75 and a monthly membership is $50 a month. https://www.facebook.com/jackdfitness
• Hall of Heros– Gym that offers various types of memberships escalating in price. https://hallofheroesirongym.com/

We hope we’ve provided some valuable information along with some physical activities you can use to relax and reduce stress. Be sure to look for our next article in the series, which will focus on finding time for yourself during respite care.

Methods to Reduce or Prevent Caregiver Stress Step 3: Relaxation Techniques

by Julie Theado | Aug 31, 2023 | Uncategorized

By Kristin Glasure, FAIRHOPE President and CEO

At this point in our article series, it is abundantly clear that caregiving is stressful. And, if you have been a caregiver, you know that is true. As a caregiver, you also likely have people encouraging you to take care of yourself and relax. As well-intentioned as they are, the thought of finding time and ways to relax can simply add to the stress of a busy caregiver. We are here to provide you with some ideas to help you incorporate relaxation in your schedule.

Working these relaxing techniques into your schedule does not have to be a huge time commitment. Sometimes it is as simple as pausing to take a few deep breaths. The following are eight simple relaxation techniques you can try this week.

1. Music – Music is easily accessible, whether you take five minutes and listen to your favorite songs or choose meditation or calming music. YouTube is a good resource for different categories of music and guided meditation. Researchers at Stanford University found that “listening to music seems to be able to change brain functioning to the same extent as medication.” They note that music is something that almost anybody can access which makes it an easy stress-reduction tool.
2. Positive Visualization – Creating a clear mental picture can give you the confidence, motivation and courage you need to make the most of your day – even the difficult ones. Positive visualization can include affirmations, vision boards, being in your happy place, drawing your goals, meditation, success mapping, etc. Click here to read more information about positive visualization.
3. Breathing Exercises – Yes, just breathing can help you manage stress. Slowing your breathing helps you calm down. The next time you feel the stress bubbling up, take a couple of minutes to do some breathing exercises. WebMD has a few different breathing exercises that are easy to follow. Click here for more directions.
4. Progressive Muscle Relaxation (PMR) – PMR exercises help reduce stress and anxiety by having you slowly tense and then relax each muscle. To see how this can work, watch this video: https://www.utoledo.edu/studentaffairs/counseling/anxietytoolbox/pmr.html
5. Reading – Grab your favorite book and read for 30 minutes. Reading can relax your body by lowering your heart rate and easing tension in your muscles. A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%. Click here to read more from National Alliance on Mental Health.
6. Journaling – Writing in a diary or journaling helps you express thoughts and emotions, which can reduce your stress and anxiety. For more information from Purdue University, click here.
7. Create Mindfulness Moments (CMM) – CMM is a type of meditation in which you focus on being deeply aware of what you’re sensing and feeling in the moment this helps relax the body and mind and reduces stress. For more information from The Mayo Clinic, click here.
8. Prayer – Prayer can create a relaxation response which lowers blood pressure and other factors heightened by stress. According to a study at the Earl E. Bakken Center for Spirituality & Healing at the University of Minnesota, prayer can also release control to something greater than oneself, which can reduce the stress of needing to be in charge. Click here for more information.

We hope you’ve found a couple of ideas you can use to relax and reduce stress. Be sure to look for our next article in the series, which will focus on the use of physical activity.

Methods to Reduce or Prevent Caregiver Stress Step 2: Get Help and Support

by Julie Theado | Jul 28, 2023 | Uncategorized

By Kristin Glasure, FAIRHOPE President and CEO

According to the Mayo Clinic, about one in three adults in the United States provides care to another adult as an informal caregiver. A caregiver is defined as anybody who provides direct care to a person’s needs, such as an ill spouse or partner, a disabled child, or an aging relative. Regardless if you are a professional caregiver or not, it’s important to seek help and support. This might be through virtual or in-person support groups, or for many caregivers it’s simply confiding in family, friends, faith family, or neighbors.

There are eight methods commonly used to reduce and prevent caregiver stress, and this month we are sharing some tips for how to get help and support. In my career, I have spoken to many caregivers who all share common challenges. One of the most common frustrations they share is a lack of knowledge about what resources are available to them and how to find them. Caregivers are simply too busy surviving the day to have the energy and skill it takes to do the research.

Following are a few trusted online resources that can help simplify the process:

Caring Bridge – This website makes it simple and safe to offer or ask for support when it’s needed most. Caring Bridge offers a private and ad-free platform that allows caregivers to share health updates and friends and family to rally around loved ones. The site even offers a meal train for people to sign up and bring meals.

For more information, call 651-789-2300 or visit https://www.caringbridge.org/

Shipt – This website is used to order groceries, everyday essentials and so much more from your favorite stores. Items are delivered on the same day by friendly shoppers who care about getting things just right. There are a number of different companies that provide similar services, based on your location.

For more information, call (205) 502-2500 or visit https://www.shipt.com/

Lotsa Helping Hands – An online caring community that helps restore health and balance to caregivers’ lives, Lotsa Helping Hands brings together caregivers and volunteers to organize daily life during times of medical crisis or caregiver exhaustion.

For more information, visit https://lotsahelpinghands.com/

We have worked with these trusted organizations and are available to answer any questions you may have as you navigate the unknown territory of caregiving. Be sure to look for our next article in the series, which will focus on relaxation techniques.

Methods to Reduce or Prevent Caregiver Stress: Step 1: Know Your Community Resources

by Julie Theado | Jun 29, 2023 | Uncategorized

By Kristin Glasure, FAIRHOPE President and CEO

Being a caregiver and dealing with stress seem to go together. However, it’s important to recognize and find ways to reduce or prevent stress as much as you can. A recent study titled Physical and Mental Health Effects of Family Caregiving by Richard Schulz, Ph.D. and Paula R. Sherwood, Ph.D., RN, CNRN found that “Caregiving often results in chronic stress, which impacts caregiver’s physical and psychological health.” This is important to keep in mind as we consider caregivers’ well-being and level of service.

There are eight methods used to reduce and prevent caregiver stress, and we will discuss one each month to thoroughly cover this critical topic. In my career, I have spoken to many caregivers who all share common challenges. One of the primary issues is knowing what resources are available to them and how to find them. Caregivers are simply too busy surviving the day to have the energy and skill it takes to do the research.

Following are a few trusted resources that can help simplify the process:

Central Ohio Area Agency on Aging (COAAA) – The organization informs and supports people as they navigate the experience of aging or a disability. COAAA covers Delaware, Fairfield, Franklin, Licking, Madison, Pickaway and Union counties. They are partnering with Trualta, a free online platform that provides caregivers with new information and skills needed to manage care for a loved one at home. Trualta delivers quick videos, articles, tip sheets and professional-level training tailored to meet the caregiver’s learning style. They offer this resource at no cost to central Ohio caregivers who live in COAAA’s eight-county area.

For more information, call 1-800-589-7277 or visit www.coaaa.org.

Ohio’s Area Agencies on Aging – Each agency serves a unique region of the state. They provide support to older adults living in their homes or other settings of their choice.

For more information, visit www.ohioaging.org.

Buckeye Hills Regional Council – Helps communities solve problems by identifying urgent needs and securing financial resources to improve infrastructure and overall quality of life for residents. The organization has several resource guides on their website specific to each county they serve which includes: Athens, Hocking, Meigs, Monroe, Noble, Perry and Washington counties.

For more information on Buckeye Hills, call 1-800-331-2644 or visit www.buckeyehills.org.

We have worked with these trusted organizations and are available to answer any questions you may have as you navigate the uncharted territory of caregiving. Our next article will focus on where you can find help and support.