Working as a Care Assistant can be pretty demanding. We have put together our 5 top tips for managing stress both at work and home.
Keep active
Increasing your fitness levels can help to decrease your stress levels. We know that you’ll tend to be on your feet a lot throughout the day, and you’re more than likely hitting your ten thousand steps, but we suggest a form of exercise outside of your work schedule. This is particularly important for carers, who often experience physical and emotional demands.
Pick an activity you’ll enjoy. Maybe you’ve always wanted to try yoga or perhaps you used to love swimming but never had the time to pick it back up. Moving your body can act as a type of meditative state, helping your mind to become clear and focused. For those working in the care sector, finding a way to de-stress physically is crucial.
Exercise won’t only boost your feel-good endorphins but will also help to keep you healthy!
Keeping caffeine intake to a minimum can also help to reduce stress as caffeine can elevate cortisol levels (chronic stress). Avoiding smoking and alcohol where possible will also have a positive effect on your wellbeing. These healthy habits are essential for anyone dealing with the unique pressures of working as a carer.
Giving up smoking or vaping
Giving up smoking has benefits to your overall wellbeing, as well as reducing the risk of illness. Benefits include: Better fitness and breathing, improved sense of smell and taste, better complexion, and no more worrying about smoking breaks.
Specialist help and treatments: You are around three times more likely to quit if you combine specialist help with stop smoking treatments.
Local stop smoking services: These services offer free expert advice and support. Your GP can refer you, or you can contact them directly. They may offer phone, video, or in-person sessions, and sometimes support through apps or text messages.
GP, pharmacist, or health visitor: These professionals can provide support or refer you to local stop smoking services.
NHS Smokefree National Helpline: Call 0300 123 1044 for free advice from a trained expert adviser.
Regional helplines: England: 0300 123 1044 Scotland: 0800 84 84 84 Wales: 0800 085 2219 Northern Ireland: Text 'Quit' to 70004 or visit their website
Friends and family: Their support can increase your chances of success.
Personal quit plan: The NHS offers a free, easy-to-create personal quit plan to help you prepare for your quit date, manage triggers, and track savings.
Work smart
Like all challenging careers, it is important to remember that you are in control. Life as a Care Assistant can be fast paced and often holds important responsibilities. If you feel as though you aren’t on top of things, keep a diary. Having your daily routine physically written down can help to schedule breaks and we all know how crucial it is to sit down with a cuppa when possible. Managing your time effectively is a key strategy for dealing with stress when working in the care sector.
Having a support system at work is key. Find a co-worker who you can talk to. Sometimes it’s not answers to problems we are looking for but simply someone to just listen. We discuss talking about your challenges in our blog Top 10 wellbeing tips for care assistants. Building a strong network can significantly reduce the feeling of isolation that can sometimes come with working as a carer.
Journal
Practicing journalling can be a great way to help clear your mind. This can be especially beneficial when reflecting on difficult times as a carer, allowing you to process experiences and emotions.
Journaling can be carried out in many different ways. For example, you could start the day with a 5-minute exercise where you just continuously write. It doesn’t have to make sense but whatever comes to mind, jot it down. This can really help you understand what’s clouding your thoughts. Writing things down can often allow you to release them from your head. Another example is writing down how you feel at the end of your day. Think about what went well, what could have been done differently and what you’re grateful for.
Like exercise, journaling can be a type of meditative practice. It can help you to decipher what is weighing heavily on your shoulders so that you can go forward and tackle it head on. This self-reflection is a powerful tool for managing stress in the care sector.
Find Ways to Smile
Did you know that when you smile, your brain releases neuropeptides that help to fight stress? Endorphins which act as a mild pain reliever alongside serotonin, an antidepressant, also are released. Seeking out things that make you laugh or smile, whether it's your favourite films and tv shows, or getting together with friends can make the world of difference. Sounds simple, but it's something we often forget to seek out when troubled or stressed.
If you’re able to, spending time with family and friends can be a great stress reliever. Even seeing ones we love smile can be hugely beneficial to our moods and often seeing someone else smile or laugh can be contagious! Connecting with loved ones can provide a vital escape from the demands of working in the care sector and refresh our mindset, or recharge our batteries.
Breathe
Sometimes when we find ourselves in a moment or period of stress, our breathing can become shallow and restricted to the upper chest. This is part of a typical stress response. You can help to reduce this by taking longer, deeper breaths which send a message to your brain to relax. This technique is particularly useful for managing acute stress.
Breathing exercises can be a helpful way to reduce tension and relieve stress in the moment. Here’s a belly breathing technique you can try:
- Sit or lie flat in a comfortable position.
- Put one hand on your belly just below your ribs and the other hand on your chest.
- Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
- Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
- Do this breathing 3 to 10 times. Take your time with each breath.
When it comes to managing stress, find what works for you. Take a step back, do something you enjoy and always seek help from a medical professional if necessary. Remember, prioritising your own well-being is essential when working in the care sector, so you can continue to help others, and not experience burnout or carer fatigue.
