N ovember is National Family Caregivers Month and National Alzheimer’s Disease Awareness Month, and the Association is raising awareness of the importance of supporting caregivers. In Iowa, there are 73,000 family and friends providing care to over 66,000 individuals living with Alzheimer’s or other dementias. Alzheimer's caregivers frequently report experiencing high levels of stress. It can be overwhelming to take care of a loved one with Alzheimer's or other dementia, but too much stress can be harmful to both of you. Read on to learn symptoms and ways to avoid burnout. 10 symptoms of caregiver stress 1. Denial about the disease and its effect on the person who has been diagnosed. I know Mom is going to get better. 2. Anger at the person with Alzheimer’s or frustration that he or she can’t do the things they used to be able to do. He knows how to get dressed — he’s just being stubborn. 3. Social withdrawal from friends and activities that used to make you feel good. I don’t care about visiting with the neighbors anymore. 4. Anxiety about the future and facing another day. What happens when he needs more care than I can provide? 5. Depression that breaks your spirit and affects your ability to cope. I just don't care anymore. 6. Exhaustion that makes it nearly impossible to complete necessary daily tasks. I'm too tired for this. 7. Sleeplessness caused by a never-ending list of concerns. What if she wanders out of the house or falls and hurts herself? 8. Irritability that leads to moodiness and triggers negative responses and actions. Leave me alone! 9. Lack of concentration that makes it difficult to perform familiar tasks. I was so busy, I forgot my appointment. Alzheimer’s 10. Health problems that begin to take a mental and physical toll. I can't remember the last time I felt good. If you experience any of these signs of stress on a regular basis, make time to talk to your doctor. Tips to manage stress • Know what community resources are available. Adult day programs, in-home assistance, visiting nurses and meal delivery are just some of the services that can help you manage daily tasks. Visit the Alzheimer’s Association Iowa Chapter’s Programs Event Calendar or contact the 24/7 Helpline at 1-800272-3900 for assistance in finding Alzheimer's care resources in your community. • Get help and find support. The Alzheimer’s Association’s online Care Team Calendar helps you organize friends and family who want to help provide care and support. The ALZConnected online community and local support groups are all good sources for finding comfort and reassurance. If stress becomes overwhelming, seek professional help. • Use relaxation techniques. There are several simple relaxation techniques that can help relieve stress. Try more than one to find which works best for you. Techniques include: o Visualization – mentally picturing a place or situation that is peaceful and calm o Meditation – which can be as simple as dedicating 15 minutes a day to letting go of all stressful thoughts o Breathing exercises – slowing your breathing and focusing on taking deep breaths o Progressive muscle relaxation – tightening and then relaxing each muscle group, starting at one end of your body and working your way to the other end • Get moving. Physical activity — in any form — can help reduce stress and improve overall well-being. Even 10 minutes of exercise a day can help. Take a walk. Do an activity you love, such as gardening or dancing. • Find time for yourself. Consider taking advantage of respite care so you can spend time doing something 17
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