5 ways caregivers can combat depression
Caregivers are often seen as strong, stoic people, with much outside attention paid to the person for whom they care. But we know that, while possessing inexpressible strength, caregivers are also more likely to suffer from depression. Some of the symptoms of depression include:
- Feelings of sadness or hopelessness
- Loss of interest in most activities that bring pleasure – sports, hobbies, etc
- Change in appetite
- Anxiety or restlessness
- Feelings of worthlessness, guilt, or failure
- Frequent or recurring thoughts of death and/or suicide
- Slowed thinking, speech, and movement
Recognising and naming depression in yourself can be a difficult and scary task, but once you have, the important next step is finding ways to look after yourself. Here are some ways you can combat depression as a caregiver.
1. Make time for you
As much as caregiving can feel like a job that needs to be performed every hour of every day, that’s not a realistic expectation to set for yourself. Organise respite for yourself by asking for help from family or friends, or finding a local day care. Then use that time to do something that you love – see a movie, go out to dinner, go on a bushwalk, or just spend time in the garden.
2. Stronger together
Never underestimate the value of having someone you can talk to who understands exactly what you’re going through. Find a support group, whether physical or online, that works for your situation. Communities will usually have support groups for caregivers, as well as for people suffering from depression.
3. Don’t be bullied by your thoughts
That nasty little voice we all have inside of us can be infinitely louder for people suffering from depression. The voice, which often sounds like our own, will whisper things like, “you’re useless”. Training yourself to counter that voice is a good way to combat the feelings of negativity. Next time you hear that voice chime in, think to yourself, “I’m not useless – I’m doing something invaluable for someone I love because I am a strong, caring person.”
4. Keep a diary
Writing down your thoughts can be therapeutic, as well as provide you with a useful tool when looking for patterns in your own behaviour and thoughts. Going back over your recollections can help you address behaviours and recognise scenarios that make you feel worse. Finding these triggers can help you avoid or eliminate them.
5. Speak to your doctor
If you feel like your depression is too much for you to handle on your own, then it is important that you speak to a professional about it. Depression is an illness, and should be treated as such. It is not weakness to ask for help – it is brave. Your GP should be your first stop. They may have a specialist to whom they can refer you to see.
Do you have other resources you use to cope as a caregiver? Share them in the comments.