November is National Family Caregivers Month. This is a chance to recognize the more than 34 million unpaid caregivers and countless caregiver professionals throughout the United States.  They are the unsung heroes of the health care industry, providing care to spouses, family members, friends, and even neighbors. But the physical, emotional, and financial demands of caregiving can take a major toll.

To avoid caregiver burnout, follow these tips from the Family Caregiver Alliance®, a community-based nonprofit that offers resources for families and friends providing long-term care for loved ones at home.

These tips first appeared in the Fall 2017 edition of thrive., a healthy living newsletter for Blue Cross Medicare members.

Ask for help

It can be counter-intuitive to ask for help, but know that you are not alone and help may be just a call or click away. There are many affordable options and funding mechanisms for professional in-home care, and having just a little extra help can actually take a major load off the caregiver’s plate.

Rest up

Sleep can make the difference between calmly navigating the challenges of the day or snapping when the stress feels like too much. If the recommended eight hours of sleep per night isn’t realistic, try to get more restful sleep by avoiding screens (phones, computers, televisions) before bedtime, reading a book before you fall asleep, or try a 20-minute power nap during the day for a boost in mental clarity.  (Want more ideas on improving your sleep? We have a list of tips to sleep better.)

An apple a day

Proper nutrition can do wonders for your physical and mental health. When we are busy and stressed, it’s much easier to eat unhealthy. We swing through the closest drive through or grab the nearest candy bar, but getting the proper balance of macro-nutrients, vitamins and water can increase energy levels and help stave off illness.

Physical and mental exercise

Try physical exercise, yoga, or meditation. Just a short walk around the park is enough to feel the endorphin effect from exercise. Mindfulness practices like yoga and meditation can train your brain to relax, slow down, and be present. A great way to incorporate additional exercise into your life is by downloading the do. app, which uses simple activities to guide you to fuel, move and relax your body throughout the day.

Helpful resources

If you are a caregiver, you may find helpful resources on the following websites:

• Family Caregiver Alliance, caregiver.org
• Minnesota Department of Human Services, mn.gov/dhs
• Eldercare Locator; eldercare.gov

Editor’s note: This article first appeared in the Fall 2017 edition of thrive., a healthy living newsletter for Blue Cross Medicare members. The full issue, along with past issues, is available at bluecrossmn.com/PlatinumBluethrive.