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Caring for someone who is sick, taking on new responsibilities, and
worrying about the future can be exhausting at the very least --and can
quickly lead to "burnout." When
you are busy caring for the person with cancer, who is taking care of
you?
So take a moment to look at the statements below, which
describe some healthy situations and ways of coping. They'll give you
an idea of how well you are holding up, and maybe some thoughts about
where you need to make a few changes to care for yourself. The more of
these strategies you can use, the better. If you don't already use all of
these 10 ideas, look at ways you can start adding those that appeal to
you. They can help you expand your coping skills.
- I have a supportive family around me.
- I pursue a hobby or project for work, church, or my
community, for example.
- I take part in a social or activity group more than once a
month.
- I am within 10 pounds of my ideal body weight for my height
and bone structure.
- I use relaxation methods such as meditation, yoga, or
progressive muscle relaxation five times a week
- During an average week I exercise at least 5 times for 30
minutes or more.
- I eat a well-balanced, wholesome meal 2 or 3 times during
an average day. A balanced meal is low in fat and high in vegetables,
fruits and whole-grain foods.
- I do something enjoyable "just for me" at least once during
an average week.
- I have a place where I can go to relax or be by
myself.
- I set priorities and manage my time every day (such as
deciding what tasks are most important, how much I can and can't do,
and by getting help when needed.)
Although it can be hard to find the time to do all these
things, they can help a lot in keeping some balance in your life during
this very stressful time. If your schedule is too crowded, see who you
can find to ask for help. If there is no one to help you, talk to your
loved one's cancer care team to find out what resources may be
available in your area.
Some coping methods aren't as healthy, though. If you use any
of the following 4 strategies to help you get by, you may find that
over the long term they actually lower your ability to deal with
important issues in your life. They can also make you less healthy and
lead to serious problems. If you need help quitting tobacco, alcohol,
or other drugs, talk with your doctor.
- I smoke cigarettes or use tobacco several times a week.
- At
least once or twice during an average week I use medicines, alcohol, or
other substances to help me sleep.
- At least once or twice during an average week I use
alcohol,
medicines, or other substances to reduce anxiety or help me calm down.
- I bring work home at least once or twice during an
average week.
If you are finding it hard to cope, feeling overwhelmed or sad
all the time, you may want to talk with your doctor about these
feelings. If you would like more information, please see Anxiety,
Fear,
and Depression.
ACS support
programs reach cancer survivors and patients
throughout the US, and practical advice is available online to help
patients with managing
day-to-day and coping
with physical and
emotional changes. For more information call your American
Cancer
Society at 1-800-ACS-2345.
At the ACS
Cancer Survivors Network Web site you can trade information
and experiences with other patients and survivors--all from the
convenience of your own home.
Source: This checklist was adapted from one
created by Dr. George Everly Jr. of the University of Maryland. The
original appears in the U.S. Public Health Service pamphlet, "What Do
You Know About Stress" (DHHS Publication No. PHS79-50097) and is in the
public domain. Please give appropriate credit if you copy it.
Revised: 1/3/2008
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