Being on call all the time, not having all the choices you want and all the other worries of being a caregiver can drain your energy. Let’s take a look at how you spend your time and some daily habits that can become part of caregiver life.
Habit 1 – Not allowing “wind down time” before sleep
When you don’t get a good night’s sleep, you feel completely drained of energy the next day, making it hard to focus and be productive. Sometimes the “no sleep” is related to our person’s sleep and we’ll talk about that elsewhere. But let’s assume that you help them to bed at a given time, tend to the evening load of laundry, start the dishwasher – then it is your turn.
If you tend to watch Netflix or scroll through your phone right up until the time you fall asleep, that can be a problem. I’m also guilty of listening to podcasts after my head hits the pillow – not good! No podcaster intends to put people to sleep. They want to stir ideas and action, discussion and thought. Instead, shut off all devices about half an hour before your bedtime. Then have a relaxing routine in a bedroom set up for quality sleep.
Make that half hour your time. And fill it with intentional activity. Prepare yourself for sleep in comfy jammies, do all the facewashing, toothbrushing activities, find an extra blanket if needed. And then you’ll have twenty minutes – stretch, journal, make a list for tomorrow to free your mind, pray, meditate. What will you choose? Going right to bed is an option. Knowing you have options is stress relieving in its own way!
Habit 2 – Too Much Caffeine
It is not uncommon to rely on caffeine for an energy boost. The problem is often consuming large amounts. That actually makes it harder to maintain energy over a longer period of time. It is similar to a sugar crash, where having a lot of sugar is great shortly after you consume it, but then you have a crash where The more caffeine consumed, the greater the chance of a crash where your energy is severely depleted, and it’s hard to focus on anything.
Habit 3 – Unhealthy Diet Choices
Consuming a diet high in sugar, refined carbs, and unhealthy fats leads to energy spikes and crashes. These foods provide quick energy but lack the nutrients needed for sustained energy levels. Instead, focus on a balanced diet rich in whole grains, lean proteins, fruits, and vegetables. These foods provide steady, long-lasting energy and help maintain your overall health and vitality.
Habit 4 -Sedentary Lifestyle
A sedentary lifestyle can contribute significantly to low energy levels. Caregiving is not exactly a sedentary lifestyle! However, the activity directed toward caring for your loved one is not always what our body needs. Incorporating regular exercise into your routine, even in small amounts, can help increase your energy levels, improve your mood, and enhance your overall health. Aim for at least 30 minutes of intentional moderate activity most days of the week. This can include pacing, doing stretches against the kitchen counter, marching in place or chair exercises with You Tube for ten minutes.
Habit 5 – Dehydration
Dehydration is often an overlooked cause of low energy. Even mild dehydration can affect your mood, concentration, and energy levels. Make it a habit to drink water regularly throughout the day, aiming for at least eight glasses. If you find it challenging to drink plain water, try adding a slice of lemon or cucumber for a refreshing twist. Staying hydrated helps your body function optimally and keeps your energy levels stable.
Habit 6 – Negative Thinking Patterns
As a caregiver, it is very easy to fall down the negative rabbit hole. Negative thinking patterns can drain your energy and affect your mental and emotional well-being. Constantly focusing on negative thoughts and self-criticism can create a cycle of stress and fatigue. Deliberately practicing positive thinking and self-compassion can help break this cycle. Try to reframe negative thoughts and focus on what you can control. Engaging in activities that promote positivity, such as gratitude journaling, can also boost your energy and improve your outlook.
Habit 7 -Time Management
This one is really tough for caregivers because we are constantly responding to our loved ones needs. That in itself can lead to feelings of overwhelm and constant rushing, which drains your energy. When you do have a few minutes, think about time management strategies, such as prioritizing tasks. Is the main goal keeping loved one safe, secure, warm and fed? Or is it providing supervised activity, driving to appointments, preparing pureed meals? We can only do so much in day. And some days, it is okay to say no, I cannot take on another chore. Knowing your limits and setting realistic goals, can help you manage your workload more effectively. This approach can reduce stress a great deal. It also helps you decide when to ask for help and determine what you need that help to look like.
Habit 8 – Unproductive Leisure Activities
Spending too much time on unproductive leisure activities, such as excessive TV watching or mindless scrolling on social media, can leave you feeling drained rather than refreshed. These activities often provide little mental stimulation and can lead to feelings of guilt or dissatisfaction. Instead, engage in leisure activities that are more fulfilling, such as reading, exercising, or pursuing a hobby. Productive leisure activities can help recharge your energy and improve your overall well-being.
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