Use Healthy Coping Mechanisms to “Surf” Your Stress
"You can’t stop the waves, but you can learn to surf." — Jon Kabat-Zinn
Caregiving often brings steady waves of stressors, emotional ups and downs, and unexpected changes that cannot always be controlled. But as this week’s quote implies, caregivers may not be able to eliminate these “waves,” but we can develop healthy coping mechanisms—such as mindfulness, problem-solving, and self-care—that help us “surf” through difficulties with greater balance and resilience. This mindset protects us against burnout by shifting our focus away from fighting the inevitable to skillfully navigating it.
3 HEALTHY COPING MECHANISMS FOR CAREGIVERS:
Mindful Breathing or Meditation – Practice short, focused breathing exercises or guided meditations to calm the nervous system and bring attention back to the present moment. (Don't forget about our YouTube channel with our breathing practices and guided meditations just for caregivers - link in bio)
Physical Activity – Engage in regular movement such as walking, stretching, or yoga to release tension, improve mood, and support overall physical health.
Humor and Laughter – Watch a funny movie; listen to comedy; find humor in everyday life.
On the other hand, some coping mechanisms can be harmful to our health. Everyone uses coping mechanisms to manage stress, but the goal is to choose those that truly help rather than harm. By viewing stress as an opportunity for growth and learning, caregivers can adopt healthy strategies that allow them to navigate challenges more effectively, recover more quickly, and protect both their physical and emotional well-being. What unhelpful coping mechanisms are you ready to let go of?
For me, my UNhealthy coping mechanism during times of stress is stress eating. I didn't even notice my emotional eating—eating my way through my emotions, instead of feeling my emotions—until after I had been my brother's primary mental and emotional caregiver.
I am learning to ask myself a few questions: "Are you really hungry right now or are you thirsty, feeling strongly about someone or something else that just happened, or are you bored?" Being in tune with my body, and what it needs, helps me to make better decisions.
After all, I’m a perfectly imperfect perpetual work in progress! Coping mechanisms help me continue that progress.