Stress Test for Carepartners

The following test will help you become aware of the stress and pressure you may be feeling as a caregiver/carepartner. If you respond to two or more of the following statements with “Always,” “Usually” or “Often”, it may be prudent to dedicate more time to your own well-being.

Parkinson Society British Columbia has a number of resources available to help carepartners better manage their self-care and responsibilities. This includes free consultations conducted over the phone or in-person, which will provide you with more detailed information and/or referrals. We also provide a free, short-term counselling service for those that may benefit from more in-depth discussions and goal-setting.

Please evaluate each of the following statements using the options provided below.

1 = Seldom | 2 = Sometimes | 3 = Often | 4 = Usually | 5 = Always

________________ I find I can’t get enough rest.

________________ I don’t have enough time for myself.

________________ I don’t have time to be with other family members besides the person I care for.

________________ I feel guilty about my situation.

________________ I don’t get out much anymore.

________________ I have conflict with the person I care for.

________________ I have conflicts with other family members.

________________ I cry every day.

________________ I worry about having enough money to make ends meet.

________________ I don’t feel I have enough knowledge or experience to give care as well as I’d like.

________________ My own health is not good.

Source: Robert S. Stall, M.D. (2002). Caregiver’s Handbook: Buffalo, New York.

Five Ways to Reduce Stress Right Now

Stress is a natural reaction to strenuous circumstances. However, unless it is managed, it can significantly impact your quality of life. The most important course of action is to take care of yourself and stay healthy. Regardless of how you may have scored in the Caregiver/Carepartner Stress Test, here are five activities you can do now to alleviate stress:

1. Go for a walk. Your body needs to move, and the rush of endorphins will help you get through the day. You may also want to look for other ways to be physically active – even stretching at home can help you get out of an emotional rut.
2. Socialize. Human beings are social by nature. As such, it is important to make time to socialize often. Try to find free events or activities to invite your friends to – like a walk in the park or a local concert in your community.
3. Rest. The importance of rest should not be ignored. If you find your sleep cycle is interrupted, try to take it easy the next day. If you’re having trouble sleeping consistently, you may want to make some adjustments to your routine such as blacking out your drapes or wearing an eye mask; going to bed and waking up at the same time every day; avoiding using electronics an hour before bed; and eliminating caffeine in the evenings.
4. Journal. Whether you recount your day or simply jot down the good things that have happened, some caregivers/carepartners find the process of journaling relaxing and a way to make sense of the day’s events.
5. Eat healthily. A healthy diet can be as simple as eating lean meats (or plenty of nutritious meat alternatives), complex carbohydrates and a variety of vegetables. Try to limit your sugar and processed food intake. If you drink coffee or alcohol, try to limit your coffee intake to one cup per day and consume alcoholic beverages in moderation. Finally, remember to drink plenty of liquids – water or sugar-free juice is the way to go (Public Health Agency of Canada, 2011).

Source: Public Health Agency of Canada. (2011, May 3). Self-Care for Caregivers. Retrieved from: http://www.phacaspc.gc.ca/publicat/oes-bsu-02/caregvr-eng.php 

This content was published in the Fall 2017 edition of our quarterly magazine, Viewpoints. The content was accurate as of this publication date.