Sometimes caregivers can feel overwhelmed, out of control, and/or worried. We might think, "There are so many things I need to do. Can I do everything that needs to be done? What will happen if I cannot get it all done? What if we are not doing things right? What if ...?” Perhaps we worry about juggling multiple tasks and roles. Maybe we worry a lot trying to predict the future.
Many people experience feelings of anxiety or nervousness. Some nervousness is normal and may be healthy. For example, to be a bit anxious and cautious when you are helping your spouse or parent bathe or assisting them in and out of a wheel chair is normal. Because this may be a new task, you will be acquiring new skills that will take practice before you feel comfortable doing them. It is also normal to wonder if you are doing things correctly or if there is something more to be done. If you are concerned to the point that this is always on your mind, then it is anxiety that needs to be reduced so that it does not keep you from functioning.
Symptoms of Anxiety
Anxiety has two primary components. One is a mental or emotional part such as: Am I doing this right? What if I am not? The other is a physical part, with physical symptoms that may be mistaken for a physical illness, such as breathing difficulty or upset stomach. Symptoms may include but are not limited to
- Unrealistic or excessive worry
- Unrealistic fears concerning objects or situations
- Exaggerated startle reactions
- "Flashbacks" of past trauma
- Ritualistic behaviors as a way of dealing with anxiety
- Numbness/tingling in hands, feet, or other body parts
- High pulse and/or breathing rate
- Trembling
- Muscle aches
- Cold and clammy hands
- Dizziness
- Jitters
- Tension
- Fatigue
- Racing or pounding heart
- Dry mouth
- Sleep disturbances
- Upset stomach
- Diarrhea
- Lump in throat
- Shakiness
- Sweating
Explore and Express the Anxiety
- Take some time to get in touch with your thoughts and feelings. Do this by taking a walk and letting your thoughts come to you. Another thing to try could be to sit down with pencil and paper and write down thoughts as they come or draw images that represent your feelings. Identifying and expressing these thoughts and feelings is part of letting them go.
- Find a friend who is a good listener or a professional such as a caregiver specialist, a nurse, a counselor, or a clergyperson and talk about your feelings about the anxiety and perceptions as to why you are anxious.
- Do not judge yourself.
Examine Other Options
- How can you reduce your anxiety, feel more comfortable as a caregiver, experience less anxiety, reduce the discomfort, or increase feelings of security? Identify some practical activities that could be done. For example, look for information on something you do not know about or ask a professional for directions. Look at why you are experiencing anxiety and avoidance. Is the feeling of anxiety getting your attention and pushing you to get assistance?
- Remember that the physical symptoms of anxiety are real. Our minds and bodies "interact." Feelings affect how our body performs and vice versa; worrying about your heart beating faster than usual (tachycardia) has been shown to make your heart beat faster.
- Try some simple stress reducers such as: exercise, listening to music, playing, deep breathing, visualization, and relaxation.
For additional information, visit these eXtension Learning Lessons:
References:
- Bane, S. (1996). Mental Health and Aging: Training for Service Providers University of Missouri, Kansas City, MO
- Brantley, J., (2003). Calming Your Anxious Mind. Oakland, CA: New Harbinger Press
- American Psychological Association: www.apa.org
- Center on Aging Studies Without Walls: http://cas.umkc.edu/casww
