Caregiver Protection: 10 Ways to Reduce Stress and Limit Burnout during Trauma Recovery

Caregiver Protection: 10 Ways to Reduce Stress and Limit Burnout during Trauma Recovery
Joshua D. Straub

As a result of the recent hurricanes pounding the Southeastern United States, counselors, pastors, caregivers, and other church leaders—themselves being victims—have been called to respond to the overwhelming task of caring for those left in the wake. The numbers of those victimized by the natural disasters far outweighs the number of caregivers. And, as with buildings and streets, the emotional and mental rebuilding will take years.

How can those called to respond to help others restore emotional and mental health at the same time maintain and restore their own wounds? It is a task not impossible to manage, if one can set proper boundaries. Remember, even Jesus set boundaries by going off to pray very early in the morning, for spiritual renewal and rest (Mark 1:35).

Below is a list of the ten most effective ways to set boundaries and reduce stress as a caregiver. Whether a counselor, pastor, church leader, or volunteer these ten tips to maintaining and restoring your own emotional and mental health could literally mean the difference between life and death.

1. Maintain physical health

Increased stress is a major consequence of not setting boundaries. This can limit the effectiveness of people helpers as immunities to physical illness are diminished. Prolonged stress without proper self care has the ability to affect one’s physical, cognitive, and spiritual health as all are strongly connected. Staying physically healthy lays a foundation for balance in the health of the caregiver.
First, stress results in accelerated wear and tear on the body. The excreted adrenaline during times of stress speeds up the processes in the body causing one to age sooner, be unhappy, be more prone to illness, and become fatter. When stressed, cortisol is excreted from the body and accumulates around the mid-riff, or “spare-tire” around the waist.
Paul emphasizes in 1 Corinthians 6:19 that the human body is the temple of the Holy Spirit who is in those who believe. Staying physically healthy is not only pleasing to God but is also edifying to the body and will ultimately help one feel better and more alert. Some tips to staying healthy while helping others…
a. Stay away from junk food, alcohol, or tobacco
b. Exercise at least 30-45 minutes every day
c. Get at least 8 hours of sleep each night going to bed at the same time
d. Stay away from caffeine after 3pm. It interrupts processes in the brain needed for sleep

2. Discern crises

Learn to recognize the difference between a crisis and a situation that can wait. It is important to remember that for each person in need of help, their situation is a crisis. A failure to recognize the difference between what really is a crisis and what people think is a crisis may overload a person trying to meet the demands of everybody. Set a schedule for the day to manage only those things that are important for that day, and deviate from it only for legitimate crises.

3. Take breaks

The longer one works during the day without a break the tougher it is to stay focused as the day moves on. Productivity is increased if one can take at least a 15 minute break every three hours with a minimum of a half hour lunch.

4. Delegate where possible

In Exodus 18:17 Jethro, Moses’ father-in-law, specifically told Moses to delegate and to teach others to help him. Learn to entrust coworkers with paperwork, phone calls, and other responsibilities that are wearisome but may be somebody else’s gift. Receiving help can save tons of time and stress. For many, simply asking for it is the problem.

5. Encourage one another daily

Encourage everybody working in the team. Encouragement breeds motivation. There is no better way to be productive than to have motivated helpers supporting one another and the ministry.
“Let no corrupt word proceed out of your mouth, but what is good for necessary edification, that it may impart grace to the hearers” (Ephesians 4:29, NKJV).

6. Debrief emotional reactions with supervisors and coworkers

One of the dangers in working within the mental health and human relations milieu can be the tendency to become immune to the traumatic stories and situations one comes in contact with on a daily basis. This may manifest itself in a number of ways.
First, be aware that it is possible to take on the traumatization of others as if one experienced the trauma themselves. This has the potential have a negative impact on one’s ability to help others.
Secondly, burnout can set in—not just physical burnout—but compassion burnout. It is possible to become so tired of working with others that losing compassion becomes a reality. When this sets in, bitterness and frustration may also manifest. When this happens, it is time for a break.
Finally, be able to distinguish when a personal tragedy or catastrophe impedes on being useful as a people helper. Staying cognizant of counter-transference—when you’re feeling anger or disinterest toward your client—can be the most significant warning sign.

7. Become Self-aware

Many of the ten points discussed require self-awareness. It can be difficult to help others become aware of themselves when not aware of one’s own self. Being aware of when stress impacts one’s life can help in planning each day’s schedule and prioritizing it. Below are a number of ways to become aware of stress in one’s life…
a. Become familiar with stress reactions and early warning signs. Knowing what causes stress in one’s life will help determine when it is time to stop and relax.
b. Get done early in the day those things that are stressful or unappealing and digress to the less stressful tasks at the end of the day.
c. Do not put in more than a 12 hour day breaks when possible.
d. Set boundaries between professional helping relationships and friendships. Dual roles can become emotionally exhausting.

8. Build meaningful friendships

Develop a close relationship with a same sex coworker. Getting to know a coworker well can be a major benefit when it comes to working in the field. Praying for and helping one another recognize stress levels will help build support and foster accountability when helping others.

9. Learn to relax

Applying relaxation techniques are highly important in such times. Taking deep breathes, meditating on Scripture, going for walks, listening to relaxing music, taking a bath, going on family outings, or reading a book can be relaxing. Also consider applying the following relaxation technique…

>Position yourself in a comfortable chair. If you are lying down this may work even better. Take a few deep breathes and close your eyes. Now, focus on your feet. Make them really tense and count to five. Now release. Feel the tension leave your body. Next, move to your calves and make them tense and count to five. Release. Feel the tension leave your body. Now tense your thigh muscles and count to five again. Release the pressure and take a deep breath. Move to your waist and tense your waist and abdominal area and count to five. As you release the tension take another deep breath. Move to your chest and tense the muscles in your chest and count to five. Finally, move to your arms and tense your arms. Release the pressure and take another deep breath. Some people even like to tense their face as well. Go ahead and tense your face, count to five, and release. Take another deep breath and relax.<

10. Have fun

Many people helpers have a hard time enjoying life when others around them are suffering. They may experience guilt and anxiety because “if others are suffering so badly it isn’t fair that I go out and have fun.” This is a myth. Normal life events can provide breathing space from the trauma and terrible life experiences faced each day. Stay close to familial support and enjoy the simplicities of life apart from the tragedy.

Joshua D. Straub, (Ph.D. candidate), serves as the Executive Assistant to the President for the AACC, Adjunct Professor teaching family and child development at Liberty University, and Graduate Assistant in the Center for Counseling and Family Studies at Liberty University. He previously served as Associate Pastor of Family Life Ministries at Jacksonville Chapel, Lincoln Park, NJ and is currently finishing his Ph.D. in Professional Counseling at Liberty University.