Stress Less This Holiday Season: 3 Simple Techniques for Caregivers
The holidays can be magical, but let’s be real – they can also be a lot. Combine caregiving with the added pressure of keeping everything festive, and it’s no wonder caregivers often feel drained and overwhelmed. Add in kids (we see you, sandwich generation!) and you may feel at your wit's end. If you’re juggling a mile-long to-do list with emotional fatigue, pause for a sec – and breathe. Literally.
At In Harmony, we believe in an inclusive definition of caregiving. Whether you’re deeply involved in the day-to-day care of someone with Alzheimer’s Disease, Alzheimer’s Disease related dementia or another neurocognitive disorder, or you’re supporting a loved one from afar, it all matters. Caregiving can look different for everyone, and every role is meaningful. For those caregivers who don’t see their loved one regularly, the holiday season may be the first time you have spent an extended period of time with your loved one for a while and so you may experience some particularly strong emotions during this period.
Here are 3 quick, sanity-saving techniques to help you stay grounded and make the most of the season while navigating caregiving responsibilities:
1. Breathe Like You Mean It
Deep breathing is your holiday secret weapon. For caregivers, especially those involved in Alzheimer’s Disease or Alzheimer’s Disease related dementia care, it’s a simple tool to lower stress quickly. It signals to your body that it’s time to chill out. Try this*:
Inhale slowly through your nose for a count of 4.
Hold that breath for 2 counts.
Exhale gently through your mouth for 8 counts.
Repeat 3-5 times whenever you feel the stress creeping in.
It’s like hitting the reset button for your mind. Bonus: It’s free, portable, and takes just a minute – perfect for the busy season.
2. Focus on Small Moments of Gratitude
Gratitude doesn’t mean ignoring the hard stuff. For caregivers, it’s about finding small moments of good amid the challenges. Each day, take 30 seconds to think of one thing you’re grateful for. It could be:
A warm cup of coffee that hits just right.
A smile or shared laugh with your loved one.
That huge smile on a kiddos face after they open their favorite gift.
Jot it down or say it out loud. Over time, this tiny habit can help shift your focus and perspective and lighten even the most chaotic caregiving days.
3. Prioritize (Even Just a Little) Sleep
Caregiving often disrupts sleep routines, but rest helps your body and mind recharge. This is especially true when it comes to caregiving for Alzheimer’s Disease, related dementias, and other neurocognitive disorders, where unpredictability can add to fatigue. Try these small changes:
Set a wind-down routine: Skip screens for at least 20 minutes before bed.
Avoid caffeine late in the day: Stick to water or calming teas in the evening.
Ask for help: Whether it’s with childcare, household responsibilities, or hands-on caregiving, carve out space to rest.
Better sleep = better energy, focus, and mood. Even an extra 10-20 minutes can make a significant difference for caregivers.
Take a Breath & Let Yourself Off the Hook
You don’t have to make this season perfect. Take it moment by moment, and remember: you’re doing an amazing job as a caregiver. Small steps like deep breathing, daily gratitude, and prioritizing sleep can help you feel in harmony with the season – not just surviving it.
At In Harmony, we recognize the incredible role caregivers play. Your care matters. Your well-being matters, too.
You’ve got this. Now go pour that coffee (or eggnog), take a deep breath, and give yourself some love.
*Before trying any new breathing or relaxation exercises, individuals with medical conditions, such as respiratory, cardiovascular, or anxiety-related conditions, should consult their healthcare provider.
