When family caregivers suffer from overload: what to do & tips
Family caregivers make a vital contribution to society. Without their work, many people in need of care would no longer be able to live at home. At the same time, providing care can understandably become overwhelming. Here are practical tips for family caregivers on how to avoid overload.
Providing care to family members
According to estimates by the Federal Office of Public Health, around 600,000 people in Switzerland provide unpaid care and support to close relatives or friends. This work is immensely valuable and represents an annual saving to the public sector of around CHF 3.7 billion.
Multiple demands as a major challenge
Taking on a caring role for a family member can be physically and emotionally demanding. This is especially true when combined with work, your own family, hobbies and other commitments.
Building a support network
To avoid everything becoming too much, it’s essential to address key questions early on and find out about available support organisations. Spitex services, assisted living options with or without care, meal delivery, emergency call systems or transport services can all help ease the burden. A strong personal support network also makes a significant difference.
Personal advice from Health Coaches
CSS also supports family caregivers through a dedicated advisory service. As part of its “Advice for family caregivers”, CSS Health Coaches provide guidance on how to protect your own health while caring for others. In one-to-one conversations, specialists identify practical ways to access support and ease your situation.
Involve your personal network or seek professional help
Both your personal network and professional services and organisations are often essential. The important thing is that responsibilities are defined as binding. If several people are involved, good communication is key. Everyone should understand their role and what is expected of them.
Obtain information from your municipality
What services does your municipality offer? Is there a counselling centre for older people? Are there any activities, organised lunches or visiting services? Where is the nearest residential care home or nursing facility?
Self-help groups for family caregivers
Self-help groups can also provide valuable support. Talking to others in similar situations gives caregivers the sense that they’re not alone with their situation and enables them to benefit from other people’s experiences.
Tips to help relieve family caregivers
- Look after your own wellbeing. You can only care well for others if you’re well yourself. Ask yourself: What does me good? What do I like doing? Note down your answers and schedule them into your daily routine.
- Take time out from your regular routine. Chronic stress affects both body and mind. During such phases, be sure to take breaks, even short ones: Enjoy a quiet coffee, browse through a magazine or go for a walk. If possible, take a break that lasts a few days for a change.
- You don’t have to do everything alone. Talk regularly to family members and others involved. Discuss the situation openly and agree on clear tasks: Who can help, when and how?
- Maintain your relationships. Spend time with friends and acquaintances, join a class or pursue a hobby. Do things that make you happy. When regular activities are scheduled on the same day each week, they’re easier to plan and stick to.
- Choose your relationships consciously. Think carefully: Which connections do me good? Who do I feel most relaxed with? Could you imagine talking about your situation in a self-help group?
- Manage your energy. Ask yourself: What can I influence? And what not? Use your energy accordingly.
- Notice the positives. Even in difficult situations, there can be moments of pleasure. Try noting down three special moments each evening in a gratitude journal.
- Challenge unhelpful beliefs. Check yourself when you have thoughts like: “I can do this alone”, “I promised my partner”, or “It’s expected of me”. Instead, ask yourself: How am I coping as a caregiver? How much am I prepared to do? What is my motivation?
- Be kind to yourself. Even when things don’t go to plan, remind yourself that you’re doing the best you can with the knowledge and ability you have.
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