Building your Caregiving Mental Health Toolkit
Although you may live with or have frequent contact with your loved one, the act of caregiving can feel isolating at times. It’s important to understand the impact these feelings can have on you, have strategies to manage the emotions you feel, and if need be know where to find people you trust or a counselor you can talk to about your feelings and concerns. You will find all of this in the NANnavigator Caregiving Mental Health Toolkit”!
Content covered:
Understanding the Stress of Caregiving
Do it Yourself Stressbusters
Counseling
Peer Support
HotLines
Warm Lines
Informational resources
Local resources
Understanding the Stress of Caregiving
It is well known that providing care support for someone with Alzheimer’s Disease can be stressful. Less well known is the harm that can come to the caregiver from being in that stressful environment over the many years of this illness. Understanding the unique stress of caregiving for Alzheimer’s disease can help you protect yourself along the way.
Here are some mental health resources specific to caregivers for loved ones with Dementia.
Caregiver Stress: https://www.alz.org/help-support/caregiving/caregiver-health/caregiver-stress
Alzheimer’s Association: 24/7 Helpline – 800-272-3900
Alzheimer’s Association Caregiver Support Group Search: https://www.alz.org/events/event_search?etid=2&cid=20
Do it Yourself Stressbusters
Here are tangible ways you can care for yourself and your mental health on your own.
Mental Health Handouts, Worksheets, Videos, and Activities You Can Do on Your Own: https://www.therapistaid.com/therapy-worksheets
How To Do Relaxation Breathing: https://nanforcaregivers.com/resources-blog/relaxation-breathing?rq=relaxation
Some Self-Care Actions YOU CAN DO Right Now! https://nanforcaregivers.com/resources-blog/self-care?rq=some%20self%20care
Calm, An app for sleep, meditation, and relaxation: https://www.calm.com/
Counseling
A mental health counselor is also a valuable resource for your mental health toolkit. Before seeking counseling, it is a good idea to ask your primary care doctor for recommendations. Since your PCP knows your history and emotional challenges, they may be best suited to find a counselor that will be helpful.
Paying for counseling
Many health insurance plans cover part of the cost of therapy. It may be helpful to consult with your health insurance provider to determine if your insurance plan covers mental health counseling.
If you are employed: Discuss with your employer or human resources department about whether there is an Employee Assistance Program. An Employee Assistance Program provides temporary counseling and assistance services for employees who are experiencing stressors outside of work that may affect job performance if not addressed.
Online Search Options for Counseling:
BetterHelp
This is a virtual therapy option which allows the participant to do appointments via facetime or phone. You can select specific preferences for your therapists for age, gender, race, religion, and other preferences. The sessions currently cost about $65.
Psychology Today
This is a comprehensive list of therapists. You can filter therapists based on insurance plans, whether you would like to visit the therapist virtually or in-person, and other preferences. Price per session ranges based on the experience of the therapist. Certain counseling interns may have reduced counseling rates. Some counselors may offer a sliding scale fee option based on your financial situation.
https://www.psychologytoday.com/us/therapists
Peer Support
ShareWell
For those who enjoy groups and are looking for a more affordable option, you can try out ShareWell. ShareWell is a platform for online support groups. You can attend one session free. After that, the fee is approximately $120 for unlimited access to mental health sessions for one year. It should be noted that these sessions are peer led and not led by professionals. Sessions cover topics such as “Charging your day with Meditation”, “Social Anxiety Support”, “How to say No and set Boundaries”, “Grief Support Circle”, and “Chronic Pain Support Group”. https://sharewellnow.com/
Hot Lines
Hot Lines/Helplines are phone numbers you can call in the event of an emotional crisis. They are often available 24/7 for emotional support. The operators are trained to engage with people during an emotional crisis and have special skills to de-escalate emotionally stressful situations. These hotlines are not substitutes for going to a hospital or calling 9-1-1. If you or your loved one is experiencing immediate physical threat or harm, please call 9-1-1 right away.
Here are some you can call from anywhere in the US:
988 National Suicide Helpline: Call 988 Or use the chat box at 988lifeline.org. (Spanish available)
National Suicide Hotline: 1-800-784-2433 (Spanish available)
Crisis Text Line: Text HOME to the number 741741 (Spanish available)
Warm Lines
Warm lines are available for free emotional, resource, and peer support prior to an emotional crisis in the hopes that having this support will prevent an emotional crisis. The operators may or may not have gone through special training for assisting people in emotional crisis. These operators are often volunteers offering a listening ear, specific resources, and comfort during specific times. These lines are often local. Some warm lines also accept calls outside their local area. Please look at the directory below for more information.
Here is one warm line you can call:
Florida – MHA (Mental Health America) SETH Line: 954-578-5640. (Available Monday through Friday 6 P.M. - 10 P.M. ET.)
For a more extensive list of available helplines and warmlines, you can visit here:
Informational Resources
It may also be helpful to build up your mental health toolkit, and to educate yourself about resources out there available to you.
What is Counseling? https://www.counseling.org/mental-health-counseling/what-is-counseling
About Mental Illness https://www.nami.org/about-mental-illness/
Crisis Resources https://mhanational.org/crisisresources
Anxiety and Depression Association of America Home Page https://adaa.org/
Local Resources
Your NAN Navigator is a valuable resource to consult as you continue your mental health journey. They can assist you with locating counseling options in your area. Think about also speaking to friends and family about how they can support you as you work toward improving your mental health
Final Thoughts
Notice how you’re feeling after reading this article. Maybe you’re feeling overwhelmed with this new information. Maybe you’re worried that this won’t help. Maybe you’re excited about bolstering your mental health toolkit. Please acknowledge the work you’re doing to help yourself. You are making a step toward caring for your own mental health. There may be roadblocks, but you are going toward the right direction and on a path to resilience.
Adapted from:
https://mentalhealthathome.org/resources/coping-toolkit/
Information gathered from:
https://www.floridahealth.gov/programs-and-services/prevention/mental-health/links.html
