Do you spend your time providing care and support for a loved one? If so, you know the challenges. There is constant pressure of responsibility. You have time constraints. And it feels like there is a list of never-ending tasks. These challenges can lead to emotional stress and fatigue. Sometimes you might even feel lonely or discouraged. The stress of caregiving places caregivers at greater risk of both physical problems and emotional burnout. Some of the markers of burnout can be noticed when we feel drained, start gaining weight, or develop high blood pressure. A depressed mood is often part of burnout. As well as increased anxiety, along with shifts in mood and being more irritable. You may even notice being less warm and sensitive to others. All of these can be signs that we may be vulnerable to burnout and that we may need to take steps to take care of ourselves.
The good news is that there is a tool that can help in this challenging role: gratitude. Gratitude is the simple act of expressing thanks for what one has. And it is one of the most powerful positive emotions. Research has shown that only 10% of our happiness stems from our life circumstances. While about 40% stems from the choices we make and the way we think about things. This means that we can choose to practice gratitude and see a boost in our happiness and wellbeing. Practicing gratitude can be a powerful way to cope with exhaustion and build resilience. It can help caregivers find positivity and strength even in the hardest aspects of their work. So, if gratitude can have such a significant impact, how do we start practicing it in our daily lives?
Gratitude Practices
There are many ways to express our gratitude. Let us look at a few you can put into practice today.
- 3 Good Things and Their Causes. Write down three things each day that went well for you. Then try to find the cause of each one. You could even keep a “gratitude journal” to write in each day.
- Reflection. Use a guided audio or reflect on your own. This can be as simple as thinking through the past 24 hours and remembering something pleasant you saw. Or you can think of beautiful in nature. Something kind that someone did for you, or that you did for someone else. Imagine or write down the details and how it felt in the moment.
- A Letter of Gratitude. Write a letter or a note expressing your appreciation for someone who did something special for you. In this letter, address the person directly. Be specific about the event. And share how it affected you then and why it is still with you. (You do not actually have to send the letter, but you can. When you do this, you not only boost your gratitude, but you also build your relationship.)
The simple practice of gratitude is an incredibly powerful way to increase the happiness you feel and aid in preventing the burnout that many caregivers experience. If you want to dive deeper into gratitude, Learn to Live’s Resilience program is a great place to start.
