Mindfulness for Caregivers
In the hectic world we live in, we often find that we have to remind ourselves to take a breather, and finding time to do so can be challenging.
We know that it can be overwhelming to be a caregiver because it might feel like you’re constantly wanting to take a break, but never being able to find the time for now. So how can you take on our daily challenges without feeling quite as overwhelmed? You can integrate mindfulness into your life.
So what is mindfulness?
There are three components that are at the core of mindfulness:
Awareness
Attention
Acceptance
Mindfulness is a mental state where you are paying attention to your thoughts, feelings, and sensations while accepting them and also being aware of what is happening in the present moment. Accepting the thoughts, feelings, and sensations you’re experiencing is an important step in being able to move on from them.
Sometimes mindfulness helps you to move on from feelings because it allows you to notice that your thoughts are just thoughts: they are separate from you and just because you have them, does not mean they are true. Mindfulness can help you to understand your automatic thoughts and reactions, and it helps you to learn to be able to press the mental pause button before reacting. This can be helpful in scenarios where someone is having overwhelmingly anxious thoughts. Typical anxiety serves a purpose, but when the anxiety goes beyond typical, mindfulness helps us to pause, consider that it is a reaction due to anxiety, and to respond with that in mind.
Mindfulness allows you to take a beat to take care of yourself. For example, imagine you’re at the park with your child and you want to shout, “Be careful!” Mindfulness allows you to consider if this is a response due to overwhelming anxiety (perhaps they’re doing an activity where they might fall, but the fall wouldn’t result in any serious injuries) or typical anxiety (they’re engaging in an activity that the playground equipment is not meant for that could result in a broken arm). After consideration of your automatic reaction, you are better equipped to respond in a way that is more in tune with you and your child. See some examples here of how you might respond in a situation like this.
Other times, mindfulness helps you to move on because the feelings and bodily reactions we are having need to be noticed and processed before we’re able to move past them. When something is really upsetting you, mindfulness can help you to pause and examine why it’s upsetting you. Understanding the why gives you a chance to consider what you need to take care of yourself.
Achieving mindfulness can be tricky because you’re trying to find a balance between focusing on what’s going on inside of you and focusing on what’s going on in your environment. Here are some ways you can know you’re practicing mindfulness:
You have achieved a state of alert, focused relaxation.
You’re focused on the current moment, but you’re not overwhelmed by it.
The thoughts and feelings that are coming into your awareness are acknowledged without judgment.
You’re focused on your senses.
You’re not trying to clear your mind to be blank, but rather honestly trying to recognize what you’re experiencing in that moment.
Aside from feeling less overwhelmed in your daily life, there are many other benefits of mindfulness, such as the following:
Reduced anxiety and depression
Lower blood pressure
Improved sleep
Better able to cope with pain
Develop healthy habits
Stress reduction
Reduced rumination
Boost in working memory
Increased focus
Less emotional reactivity
More cognitive flexibility
Increased relationship satisfaction
Here are some activities that you can try anytime and anywhere to start practicing mindfulness:
5 Senses Activity:
Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Seven-Eleven:
Breathe in for seven seconds and out for eleven seconds.
Body Scan:
Connect with your body by starting at your toes and scanning each part up to your scalp to notice how you’re feeling and if you’re holding any tension. At each part, notice how they touch or don’t touch other parts or the space you’re in.
If you’re looking for an activity to do with your child to practice mindfulness, try one of these:
Coloring:
Coloring is a great quiet activity to relax and focus on the present.
Blowing Bubbles:
This activity has you focus on your breathing in a way that will engage your child too!
Go for a Walk:
If you’re able to put your child in a stroller, take time to notice your surroundings and senses on the walk. If your child wants to walk with you, make a scavenger hunt list to help you both become more aware.
If you’re interested in learning about mindfulness for your child, check out my blog on the topic here. If you’re needing some more help on figuring out how to start practicing mindfulness, check out Jaclyn and Kate’s online workshop on self-care for the caregiver.
References:
Mindfulness for Your Health from the National Institutes of Health
What are the Benefits of Mindfulness By Daphne M. Davis, PhD, and Jeffrey A. Hayes, PhD
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WRITTEN BY RACHEL ESPARZA, LPC ASSOCIATE (SHE/HER/HERS)
Rachel Esparza is a Licensed Professional Counselor Associate supervised by Jaclyn N. Sepp, MA, LPC-S, RPT-S™, NCC, RYT® 200. Rachel is also working towards her Registered Play Therapist™ (RPT™) credential. At Texas State University, Rachel earned her Master’s degree in Professional Counseling (CACREP Accredited Program) and her Bachelor’s degree in Psychology. She has experience working with children, adolescents, young adults, and families in community counseling settings.
