Caregivers make incredible sacrifices to help their loved ones, sometimes putting their work and lives on hold. Although family caregivers usually give their assistance freely, it can come at a cost: nearly two out of five caregivers report living with two or more chronic diseases, and one in five report poor health themselves, according to the Centers for Disease Control and Prevention (CDC).
Still, many caregivers see their role as a privilege, even in stressful times. And it is. To be entrusted with the care of another person is a great honor. So much so that researchers at Baylor University found that when caregivers focus on gratitude during this period in their lives, they tend to adjust to their role better and experience a greater sense of well-being and ability to cope.
As we approach the holiday season, it’s a good time to reflect on the things you’re grateful for in your life. If you’re a caregiver, consider what enables you to support your loved one—that could include your personal strength and resilience, your relationships, your community, your sense of humor, and your healthcare providers. As you meditate on your blessings, here are some ways to keep them top of mind.
- Write it down. Spend a few minutes each day listing what you’re grateful for. This could be as simple as noting what went well that day, such as a doctor’s appointment, an enjoyable meal and nice weather, or it could be a bigger-picture idea, like having the time and resources that allow you to be there for your loved one. Make this exercise a habit by doing it at the same time every day. You may find your thinking even starts to shift so that gratitude becomes top of mind in anticipation of what you’ll write.
- Express your gratitude. Let others know that you appreciate them, whether it’s the barista at the local café, the front-desk staff at the doctor’s office, or other friends and family members who are there for you when you need it. Take it a step further and write a thank you note to someone who’s made an impact in your life.
- Practice mindfulness. Mindfulness entails developing a deeper awareness of what’s happening around you and within you. When practicing mindfulness, you tune into what you’re thinking and feeling. This could mean paying closer attention to sights and sounds, taking deep breaths, meditating, or engaging in other focused activities. According to the Mayo Clinic, mindfulness can help reduce stress, anxiety, pain, and depression and may improve your attention span and even your sleep. Learn some tips on how to incorporate mindfulness into your routine here.
- Reframe negatives into positives. We all have less-than-stellar experiences and encounters. It’s an inevitable part of being human. How you think about and react to those situations can make a big difference. If you’re going through a tough time, for example, rather than focusing on the difficult aspects, take a deep breath and try to find something good within the struggle. Maybe it’s making you a stronger person or causing you to think empathetically about others. Perhaps it’s challenging you to have patience and extend grace. When you make it through to the other side, reflect on the gratitude you feel for the opportunity to move on to new and different things, and consider how that tough time helped you to grow as a person.
Research shows that when a person is grateful, it can help with their physical and mental health. That’s pretty remarkable, especially considering gratitude costs nothing and it’s something you can control. If you’re in a caregiver role and feeling burned out, try shifting your mindset to focus on the positive, and not the negative, and see where it takes you.
