Between 40% and 70% of caregivers have symptoms of depression. Being a caregiver of special needs adults is stressful and often leads to burnout, depression, anxiety, and other mental health issues
It’s one of the unaddressed burdens that caregivers face. Many put on a brave face but often suffer in silence.
You don’t have to suffer as a caregiver of a special needs adult. You can combat burnout by instituting a self-care practice.
It’s possible even if you only have a few minutes to spare each day. Do you want to know how to build a self-care practice as a caregiver?
Keep reading to learn the top ways you can care for yourself while caring for a special needs adult.
- Focus On What Special Needs Adults Can Do
It’s easy to look at a person with special needs and assume that they can’t do anything. There are probably a lot of things they can do if you gave them a chance.
For instance, there are activities for special needs adults and jobs for special needs adults that make them feel active and a part of something.
A special needs adult is already isolated from many aspects of society. That sense of belonging can contribute to their well-being as much as yours.
A special needs adult that participates in activities frees up your time to focus on your own self-care.
- Delegate Tasks
Asking for help is the hardest thing for a caregiver to do. Yet, it’s the only way to create time for yourself. It also relieves you of the entire burden of being a caregiver for special needs adults.
If you can’t ask for help, ask yourself why. It’s common for caregivers to meet others’ imaginary expectations that they have to do everything.
It’s also common for caregivers to fear being seen as weak. These are nonsense thoughts. Asking for help sends a powerful message that you matter and it’s OK to not do everything.
You can ask someone over to take over tasks for a few hours a week. You can also hire a housekeeper to take care of some of the household chores.
- Understand the Legal Environment
Caregiving for special needs adults puts a financial strain on families. The special needs adult might not be able to work, and caregiving is a full-time job.
There are also legal implications for special needs adults. They might be eligible for Medicare and other government programs.
If these programs aren’t enough to support the adult with special needs, there are special needs trusts that can provide financial supplementation.
Talk to a special needs attorney to find out what your legal and financial options are.
- Make Time for Exercise
Exercise is an important component of your self-care routine. You may not have the time or energy to go to the gym five days a week.
There are other ways to get physical activity into your day. You can go for a daily walk and bring the person you care for with you.
Gardening is another fun activity to do outside. There are also online options to work exercise into your day.
YouTube has plenty of free content. If you want accountability, look for an online personal trainer who sets up your program and holds you accountable.
- Create Dates for Yourself
One of the reasons why you need to learn to ask for help is so that you can give yourself time and space to be. Ask a family member or friend to come over for a couple of hours.
Take yourself to a museum, the movies, or site in a coffee shop and read a book. It’s a way to remove yourself from a stressful situation and reset yourself.
- Recognize the Symptoms of Burnout
Do you know what burnout looks and feels like? Burnout is exhaustion, both physically and mentally. Recognizing some of the symptoms can prevent burnout and other issues.
If you find yourself getting sick often, it’s a sign that your body is worn down. Feeling hopeless or irritable are other warning signs.
Feeling like you want to withdraw from the world and have little interest in activities, seek help. Talk to a friend or seek professional help.
- Build a Support System
There are few people that understand the stress, guilt, and conflicting emotions of being a caregiver. People in your family or in your immediate circle probably won’t understand what your daily life is like.
Other caregivers get it. There are groups of caregivers that meet online and in-person for support, to share stories, and challenges.
It’s a way for you to let off steam and know that you’re not alone. You get to connect with people who get what your life is like.
- Nutrition Counts
Your eating habits have an important role in your mental health as much as your physical health. A diet full of highly processed food has a lot of added sugars and ingredients that aren’t good for you.
It may be hard to cook meals on top of caregiving. Get a Crock-Pot or an all-in-one cooker. These kitchen gadgets simplify cooking because you put all of the ingredients in and turn on the device.
You have a healthy meal a few hours later.
Self-Care Tips for Caregivers of Special Needs Adults
When you’re caring for special needs adults, it’s easy to overlook and forget about your own needs. That’s what leads to depression and other mental health problems.
If you put self-care first, you’ll be able to better care for the special needs adults in your life. The tips in this article show you how you can take simple steps to do just that.
Like anything else in life, it won’t be perfect. Start small and slowly build self-care into your day. For more helpful health tips, head over to the Health and Fitness section of this site today!