Aging with RAZ

How to overcome caregiver fatigue

We’ve all experienced what it’s like to run on fumes. To misplace our keys and later find them somewhere unexpected versus our loved ones who pick up the keys and wonder what they are.
As caregivers, we are experiencing normal aging, caregiving stresses, lack of sleep, grief over gradually losing our loved one to dementia, depression or our own health issues. The more tired we become the harder it is to concentrate. We become irritable and snappish. We worry we are getting dementia because of all the times we forget to do something or made mistakes because we don’t have time to take care of ourselves.

Signs of fatigue:
➡️ Persistent tiredness or exhaustion.
➡️ Weakness or muscle aches.
➡️ Difficulty concentrating or focusing (mental fog).
➡️ Can’t tolerate as much physical activity.
➡️ Insomnia or snoring.
➡️ Headaches.
➡️ Dizziness or lightheadedness.
➡️ Slowed thinking (beyond normal).
➡️ Difficulty making decisions.
➡️ Irritability or mood swings.

However, with fatigue, unlike dementia, there are no issues with spatial relationships. You may experience muscle aches beyond normal aging from overdoing, but the mental fog does not significantly worsen over time, and you can still perform everyday activities like cooking or paying bills.

Refuel with small steps:
➡️ Track how much water you drink, it might be less than you think. Ideally, drink between 11 to 15 cups of water over the course of the day. More fluid is needed if you live in hot or cold climates.
➡️ Reduce or eliminate highly caffeinated foods and beverages.
➡️ Reduce or eliminate sugary foods that crash your energy.
➡️ Make sure you eat enough healthy foods.
➡️ Spread out your meals and snacks to support your energy.
➡️ Take short respite breaks through walking, breathing exercises, stretching, yoga, write in a journal or phone a friend.
➡️ Schedule 10 to 30 minutes per day for a nap or lying in bed with your eyes closed, both work toward reducing fatigue.
➡️ Turn off your electronic devices and TV at least 30 minutes before bedtime to help you fall asleep faster.

Choose what works for you.
Small acts of self-compassion can improve your mood and carry you through your day.