Psychosocial Regulation

Caregivers are often an underserved population with an ever-increasing risk of caregiver burden or burnout.

Caregiver burden can cause stress, anxiety, and reduced quality of life and well-being (Vielvoye et al., 2023).

Over 1/3 of caregivers show signs of distress, and half of caregivers of those with a TBI experience burnout one year post-injury (Rubin et al., 2020).

Caregiver burden is described as effects on emotional, social, financial, physical, and spiritual functioning (Gerrlings et al., 2023).

Caregivers play a pivotal role in well-being and involvement with the continuation and implementation of care through daily roles and activities with physical care and emotional support.

Although the role of caregiving is caring for others, to continue to give adequate care it is important to be aware and not neglect their own health (Zaalberg et al., 2023).

Neuroscientist Lisa Feldman Barrett reveals that emotions are not hardwired but are predictions our brains make based on past experiences. She explains how understanding this process can give us more control over our emotions and improve our well-being.

Tools for Emotional Regulation

Breathing Exercises

During noted moments of stress breathing techniques can be used to settle one’s self, encourage relaxation, and force your body out of ‘fight or flight’ mode by lowering your heart rate (British Heart Foundation, 2023). Some options for breathing exercises include:

  • Diaphragmatic Breathing

  • Box Breathing

  • 4-7-8 Breathing

  • Alternate Nostril Breathing

Learn more about these types of breathing techniques through the link below.

Goal Setting

Through an occupational therapy lens, it is pivotal to set goals to aspire to. Goal setting allows you to have aspirations to look forward to with yourself and milestones to hit. You can sit down with your loved one and establish goals individually and together as a caregiving team. It is indicated that the completion of lower-level goals gives way to contribution to higher overall goals (Boekaerts et al., 2000). Essentially the completion of established goals can create a snowball effect and give you a sense of control and confidence in abilities.

Engagement in Meaningful Occupations

By engaging in activities that hold meaning to you, you create a space to nurture yourself. Take a moment and reflect on the occupations and pursuits that bring purpose and fulfillment into your life, and make time in your caregiving schedule to recharge and care for your own well-being.

Meditation

Meditation is used to increase attention and awareness of situations and current thoughts (Ostafin et al., 2015). The practice dates back to the Buddhist tradition of mindfulness and paying attention in purposeful moments, bringing oneself back to the present. Meditation aims to clear the mind and give a moment to refresh.

Learn more and practice guided meditation through the link below.

Journaling

Keeping a journal is a way to manage and name emotions associated with current stressors and caregiving (Angerer & Muller, 2015). By keeping a journal, you are able to reflect on day-to-day activity and may be able to pinpoint specific causes of stress and build goals to alleviate it.

Physical Activity

Getting up and participating in physical activity, sport, or hobby can aid in reducing stress reactions through increasing endorphins (Angerer & Muller, 2015). In group settings, you are able to increase your social support system and reduce stress and symptoms of stress.

If you are experiencing any distress or signs of caregiver burnout or burden, please inform your occupational therapist or physician for additional aid and resources.

Hope After Brain Injury, in conjunction with UT Southwestern’s Physical Medicine and Rehabilitation department, provided a virtual conference on emotional wellness after a traumatic brain injury titled Mission: POSSIBLE!

Attached is the four-part series with a description and strategies for emotional stress.

https://hopeafterbraininjury.org/mission-possible-emotional-wellness-after-traumatic-brain-injury/

Mental Health Apps

  • Headspace: app for meditation

  • Youper: cognitive behavioral therapy chatbox

  • Moodfit: app for mindfulness and cognitive behavioral techniques

  • Calm: app for meditation and relaxation techniques