Guidelines for self-care for the caregiver

Every seven seconds, a new case of dementia is diagnosed, according to the World Health Organization (WHO). Most of these cases present clinical symptoms of Alzheimer 's disease. It is estimated that 0.5% of the world's population is affected by dementia, more than 36.5 million people. This means that millions more are caregivers.

People with dementia often require long-term care and a high degree of involvement from caregivers in order to meet their needs and try to maintain their well-being with the highest possible quality and warmth.

In most cases, this care is provided by a family member who becomes the primary caregiver. Taking on this role requires a significant physical and emotional effort, which can have negative repercussions if not managed properly.

If you are a caregiver, it's important to prevent health problems stemming from the physical and emotional strain. To prevent this emotional distress, you need to take care of your physical and mental health, as well as your social relationships.

What to do to prevent emotional distress in the caregiver :

Regarding physical care

• Take care of your health and regularly visit your local health center if you experience any discomfort or for health check-ups.
• Monitor your rest.
• Respect meal times and maintain a balanced diet.
• Design a care plan. Prioritize activities and allocate the time and effort you dedicate to each one.
• Learn to say NO to non-urgent requests.
• Be aware of your limits.

About emotional care

• Maintain an optimistic and motivating attitude to avoid falling into monotony.
• Dedicate some time each day to doing something you enjoy without feeling guilty.
• Learn to relax and act patiently in situations that may overwhelm you.
• Boost your self-esteem by valuing everything you do every day.

About your social relationships

• Seek information and advice on social resources and assistance, as well as care support products.
• Continue to pursue activities and hobbies that bring you joy. This will help you relax and prevent isolation and loneliness.
• If your care prevents you from going out frequently, use the phone to stay in touch with your friends or family.

Despite these preventative measures, it is sometimes inevitable to feel overwhelmed.

It is important to know what the warning signs are that may indicate a mental health problem:

Physical symptoms

• Exhaustion and fatigue.
• Increase or decrease in appetite and weight.
• Insomnia and daytime sleepiness.
• Muscle pain, palpitations, and digestive discomfort.
• Excessive consumption of caffeinated beverages, alcohol, or tobacco.
• Abuse of sleeping pills or medications.
• Neglecting yourself (appearance, hygiene, fashion, hobbies…)

Emotional symptoms

• Sadness and irritability
• Frequent mood swings or changes in emotional state
• Loss of memory, attention, and concentration
• Depression and anxiety
• Social isolation

Social symptoms

• Loss of interest in hobbies and leisure time
• Family and social isolation
• Consideration for the people around us disappears.
• Losing relationships with friends, family, and colleagues
• Workplace problems

If you notice or identify these symptoms, consult your healthcare professional so they can assess your health.