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Caregiver's Guide to Notebook Therapy

There are over 65 million Americans who serve as caregivers for disabled or older family members. While caregiving can be fulfilling and joyful, it also comes with many challenges. Stress, depression, anxiety, and loneliness are some of the biggest mental health challenges associated with caregiving. 

In fact, as many as 70 percent of all caregivers (paid and unpaid) report feeling depressed and lonely as a result of their caregiving responsibilities. In this article, you will learn the benefits of notebook therapy and how journaling can help you better navigate and manage the various challenges of being a caregiver. 


Benefits of Journaling 

There are many mental health benefits to journaling. The University of Rochester’s Medical Center reports that journaling can help you manage anxiety, promote stress relief, and deal with depression. 

When you tangibly write your concerns and fears on a piece of paper and can see the words written out, they become much more identifiable. When we know how to identify them, we can work on ways to resolve and cope with them.


Notebook Therapy and Caregiver Depression 

Depression during caregiving is usually a result of neglecting to care for your own mental health and needs while caring for the older or disabled adult in your life. Sometimes recognizing and validating your needs if you are constantly caring for someone else is difficult or can feel uncomfortable. However, if you neglect your own needs, it could affect how well you’re able to care for your recipient.

Here are some practical ways you can practice notebook therapy to help you cope and heal from depression.

  • If you feel sad, write about why. After you’ve written what makes you sad, pause for a minute and let yourself be sad. This helps you recognize why you’re feeling a certain way and how to cope with it.
  • If you feel hopeless or purposeless, write about why you feel this way. If you know what caused these feelings, write about them. If you don’t know what caused these feelings, write like you’re trying to explain your hopelessness to someone else. This could help you understand it better.
  • After you write about your feelings, counteract them. Use declarative sentences such as “I do have hope because…” or “These are the things that make me happy…”. Doing this can help shift your perspective


Notebook Therapy and Anxiety 

Anxiety is characterized by constant worrying, feelings of impending doom, loss of appetite, shortness of breath, increased heart rate, and excessive sweating. It can be sustained over a long period of time or show up in short bursts randomly throughout your day. Anxiety is a common mental illness in caregivers. This is due to the intense pressure and responsibility caregiving entails.

Notebook therapy for anxiety may look something like this.

  • Make a list of things you’re anxious about, in order of most-concerning to least-concerning.
  • One by one, go through the list and write out worst-case scenarios for each worry.
  • Go back through your list and cross everything out. In a different colored pen or bigger font, write “If this happens, I will be okay.”

We may not have control over what happens in our lives, but we do have control over what we do. By journaling the worst things that can happen, we may realize how small those possibilities are, and this may help diminish our anxiety. 

In addition to notebook therapy, hemp extract gummies can help relieve anxious feelings and promote a sense of calm. Hemp extract drops are another option and provide the same calming benefits. 


Notebook Therapy and Loneliness 

Caregiving requires sacrifice. You may have to decrease hours at your job, spend less time with your immediate family and say no to social events and outings because of your caregiving responsibilities. 

This sacrifice is not a difficult decision for most, as caregivers love their patients and family members. However, neglecting to pursue other relationships in your life and maintain a caregiving-life balance can lead to feelings of isolation and loneliness.

Caregivers may feel as though nobody else understands the challenges they face or the difficulty of their situation. Caregivers severely decrease their social interaction as they have to be with their recipients often all day and night. In fact, sometimes the only social interaction caregivers partake in is interacting with their recipients. 

Notebook therapy is especially effective for those who feel lonely. This is because writing helps us tell our stories, even if nobody else is really listening. We can experience the interaction of conversation when we write.

To journal for caregiver loneliness, write about yourself. Write expressively and write about what happened during the day or week. Write about what you felt during the week and why. Write about future dreams and goals you have.


Notebook Therapy and Stress 

Caregiver stress describes a form of stress that accompanies caring for another person. If you care for a family member, you are likely with them 24/7. If you are a paid caregiver, you may be on-call throughout the night. These responsibilities and duties can be draining and cause you to feel too exhausted to care for yourself. This is caregiver stress.

Journaling for caregiver stress can look like writing about the specific incidents of caregiving that make you feel sad, angry, bitter, overwhelmed, and hurt. Just getting your emotions out can help promote relaxation and calmness.


How to Journal 

To maximize the benefits of journaling, try to journal at least once a day. Whether this is first thing in the morning or right before bed, getting in a journal session can help you keep track of your mental health and make progress. Find what works best for you. Maybe you enjoy typing, or maybe you enjoy writing in a notebook. Pursue whatever method you enjoy the most.

Another tip for journaling is to just write. You don’t have to formulate complicated sentences to reap the benefits of notebook therapy. In fact, writing exactly what’s on your mind may be the most therapeutic form of notebook therapy. Don’t stress over the way you sound or having perfect grammar. If you are journaling at all, you are successful.

Look for patterns in your journaling. Maybe you notice a trend of anxiety after specific incidents when caregiving, or when your recipient spends time with specific family members. Maybe you notice trends in depression on the weekends when you are missing out on family or friend events to be with your older adult. 

You may also notice cycles of anxiety, depression, loneliness, and stress that keep occurring in the same order. Being aware of patterns and trends can help you get a new perspective on your struggles.

It’s also important to journal positive things. Make a list of positive prompts to write about. These can rewire your brain and shift your perspective while your circumstances may remain the same. For example, write about things you are grateful for or things that make you happy. 

Write about the people in your life that had the biggest positive impact on your life. Write about the benefits of caregiving, especially associated with your recipient. You can also write about positive things you’ve learned from caregiving and what you hope to do in the future.

These journaling strategies can help you maximize the benefits of notebook therapy and greatly improve your mental health and wellness!


Other Resources

If you are suffering from caregiver stress and need help, there are resources for you. Consider reaching out to a support group near you. There are numerous online caregiving support groups you can join to help you navigate the challenges of caregiving. Ask another family member if they’re available to take over for the day or reach out to a therapist. Reserve a certain amount of time each week for yourself. 

You can dedicate this time to a hobby you enjoy, physical exercise, self-care in the form of a spa day, or just time to sit down and read a book or watch your favorite television show. You can also use this time to spend an afternoon with friends and stay connected to family members.

You might feel like caring for the older adult in your life rests solely on your shoulders. However, there are organizations that can help. Consider contacting a caregiving resource to allow you to take a break. 

It can be difficult to introduce another form of caregiving into your family member’s routine, but the benefits can allow you to get the rest and time you need to care for them well.


When to Seek Professional Help 

As a caregiver, anxiety, depression, and other mental illnesses can be severe and may go unnoticed or ignored for a long time before you finally break down. If you notice any of the symptoms of depression, anxiety, or hopelessness, don’t hesitate to reach out to a professional. 

Seeking counseling may help you as you integrate notebook therapy into your life.


Summary 

As you navigate the joys, challenges, and mental impact of caregiving, it can be difficult to see the bright side. However, there is always hope. If depression or anxiety is something you struggle with, reach out to a loved one, friend, or therapist. 

Being aware of declines in mental health is the first step to recovery. Implementing notebook therapy into your own routine could help you identify these struggles, recover from them, and learn to cope with them in the future! 

There are a variety of resources to help you take care of the older adult in your life. To learn more about these resources and how you can make your loved one comfortable and more independent, check out these tools

 

Sources:

4 things you can do to alleviate caregiver stress (health.harvard.edu)

How Journals Can Help Family Caregivers Manage Health Issues (betterhelathwhileaging.net)

Journaling for Mental Health - Health Encyclopedia - University of Rochester Medical Center (urmc.rochester)

Caregiver (adaa.org)

Caregiver Depression: A Silent Health Crisis (caregiver.org)

How To Use Journaling To Help With Depression (mindbodygreen.com)

Journaling Methods to Help with Anxiety (highwatchrecovery.org)

Writing as an antidote to loneliness - Harvard Health Blog (health.harvard.edu)

Family Caregiver Support Groups (caregiver.org)

Caregiver Isolation and Loneliness (caregiver.org)