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Care for the Caregivers

We spend a lot of time talking about the importance of care for you as a caregiver. Why? Because the heart and soul you give to your patients, clients, loved ones with dementia, can only exist if you are renewing your heart and soul. A wonderful metaphor is to think about the oxygen masks that drop down in an airplane. The flight attendants guide you to put the mask on yourself before you help anyone else. You must literally and figuratively breathe before you help others. Below are some exercises to help alleviate tensions and allow you to breathe a little easier.

Breathing Exercise

1. Take in a deep breath in through your nose

2. Become aware of how you feel, and notice any tension or tightness

3. Breathe out slowly through your mouth and as you do, recall the feeling of relaxation. Say to yourself, “relax”, “let go” or a word that brings you peace.

4. Repeat the first three steps 4-5 times or until you feel relaxed. Do these exercises as many times as needed throughout the day.

Tensing and Releasing Exercise

This exercise is a tensing and releasing of muscle groups in combination with four count breathing. All tensing and releasing should be done to the count of four. Repeat breathing after each release.

  • Start with curling your toes inward to the count of four and then release.
  • Breathe in through your nose to the count of four and then out to the count of four.
  • Tense the muscles in your right leg from your calves through your glutes.
  • Repeat the four count breathing. Notice where your breath goes and how your abdomen rises and falls with the breath.
  • Tense the muscles in your left leg from your calves through your glutes.
  • Notice the tension starting to fade with each release.
  • Tighten the abdominal muscles as if you where pulling your belly button closer to your spine.
  • Release and repeat breathing.
  • Crease your arms upward as if you were curling dumbbells, squeezing your bicep muscles. Squeeze your hands into fists. Release. Let your arms fall back to your side.
  • Moving up to the shoulders and back, squeeze your shoulder blades together and release.
  • Gently move your shoulders up toward your ears and release.
  • Feel the tension fade and a sense of calm increase.
  • The last step is to scrunch your face up like you just ate a very sour lemon, using your nose, your lips, your forehead, and even your ears. Release.
  • Fill your lungs with breath to the count of four and release.

Enjoy the feeling of calm and appreciate yourself for taking time for you!