Look After Yourself

This is the most important bit.
 

Really, it is.

First, the statistics:
Surveys consistently show that between 60 – 75% of carers suffer ill health as a direct result of their caring role. The National Strategy for Carers, a government document, admits that “51% of carers had suffered a physical injury such as a strained back since they began to care”. On top of this, 80% of carers suffered anxiety and 50% depression. So, caring can damage your health. Fact.
 

Stay Healthy

Why bother?
Caring can be emotionally draining and you may not always be able to maintain a positive outlook. It is difficult to avoid becoming stressed; there are never enough hours in the day, and no end in sight. You become tired and irritable and the simplest tasks become too much to handle. There is also nothing more likely to fray your temper than tiredness and exhaustion. Stress and anxiety can contribute to an unhealthy body too. Stress stiffens the muscles in your body, which can lead to muscle strains and make a bad back worse. Stress is also a major factor in becoming depressed. Depression actually weakens muscles and makes it more likely that you’ll become physically unwell. Add to this the likelihood of you having to lift or otherwise manoeuvre the person you care for; and the fact that people are more likely to become carers as they get older, and the potential strains on your body become all too clear.
 

Dealing with Stress

When you feel you are becoming stressed, try some of the following stress-reducing tips:

• Breathe in slowly and deeply through your nose and out through your mouth. Repeat ten times.
• When you get some time off, use it to pamper yourself. Try not to think about the household tasks you could be doing. Get out of the house; visit a favourite place, see a film, have your hair done or visit friends. Anything as long as it’s for YOU.
• If you can’t get out, have a long relaxing bath, read a book or listen to your favourite music.
• Try to get to bed at a reasonable hour so you get enough sleep.
• Try to get some exercise during the day. If you can’t get out of the house, you could watch and follow an exercise programme on the TV or a video. Even gentle exercising such as stretching will be good for you, it may be something you can do together and may even be a source of laughter (the best medicine!).
• Talk to someone about how you are feeling and, if it helps, have a good cry. A friend, your GP, a specialist organisation or support group may be able to listen and help.

Anger

It is only human to feel angry when something happens that hurts you or upsets your plans, and especially when someone you love falls ill or becomes disabled. You will probably at some time feel angry with your loved one, their condition and the effect it has had on your life. You then feel guilty about feeling angry, which can contribute to the stress you already feel.
 

Coping with Tiredness

There are some ways you can try to alleviate tiredness.

• Planning your day can help; draw up a list of your typical daily tasks, then prioritise them. Are they all absolutely necessary? Could you delegate some of them?
• Try and get adequate rest.
• If the person you care for sleeps during the day, you should try and get a nap too.
• Try to keep to a regular bedtime routine.
• Keep your bedroom at a comfortable temperature.
• Avoid stimulants (e.g. caffeine in tea and coffee) before bedtime.
• Don’t go to bed hungry.

Exercise

Keeping physically active has a huge number of benefits: it helps to reduce the risk of conditions such as diabetes and stroke; it strengthens your muscles, aiding mobility; encourages a healthy appetite, regular bowel movements and a good sleeping routine; and reduces the risk of falls, osteoporosis, stress and depression. It also stimulates the brain – keeping those brain cells on the alert.
 
Exercise doesn’t mean having to join a gym or doing more than you feel happy with. You could take up a dance class, walk to the shops instead of taking the bus, or take part in one of the many healthy walks on offer in Portsmouth; any activity to keep your muscles toned and your joints supple.
 
Exercise also gives you the ‘feel – good factor’, making you feel fitter, more energetic and more likely to get out and meet people. There is a lot more information on exercise and healthy eating on the Fit2Eat website: www.fit2eat.org.uk/exercise.htm
 
Walking is a great way to improve your fitness it is kind to your joints, does not require any fancy equipment and is free. There are now eleven healthy walks across the city that take place on a regular basis. The walks are led by trained volunteers. They take place rain or shine and are suitable for all ages and abilities. There is more information available here: www.fit2eat.org.uk/walking.htm
 
The scheme also encourages people to keep walking by offering incentives for those who take part in the organised walks. Discounts are available from local sports shops and free copies of Walks in Hampshire, step-o-meters and T- shirts are just a few of the prizes up for grabs. Anyone who takes part in 100 walks will receive a special mystery prize.
 
For further details and a copy of our programme please contact Wendy Briggs, Health Development Officer on 023 9284 1560 or pick up a leaflet from the Carers Centre, your local community centre, library or GP surgery.
 
The Walking the way to Health Initiative website can give you loads more information, just click on this link to go there. www.whi.org.uk/