When you’re a caregiver for someone with Fetal Alcohol Spectrum Disorders (FASD), it’s important to have strategies in place for those moments when you feel triggered or overwhelmed.
Mom had a fun way to let us know as teens we had crossed HER LINE… and we were pretty good at it… If Mom pulled into the Quik Stop and bought a SODA and came out for nothing for any of us… THAT WAS ONE. We knew! She did not have to say a word. If Mom pulled into the Quik Stop and bought a SODA and CHEESE BALLS… WE WERE DONE FOR!@#… Her cheese balls shouted without a word saying – think about this… We knew we will be having a TRUTH TABLE when we get home.
Here are some fun and sensitive tips to help you disengage and take care of yourself:
1. Power Pose: Strike a Confident Stance
When emotions are running high, take a moment to stand tall and strike a power pose. This simple act can boost your confidence and help you feel more in control. It’s a quick way to reset your mindset and remind yourself of your strength.
2. Walk It Off: Take a Breather
Sometimes, the best way to disengage is to physically remove yourself from the situation. Go for a short walk, even if it’s just around the house or in the yard. The fresh air and movement can help clear your mind and reduce stress.
3. Mindful Breathing: Find Your Calm
Practice mindful breathing to center yourself. Take deep breaths, inhaling slowly through your nose and exhaling through your mouth. Focus on the rhythm of your breath to bring yourself back to a calm state.
4. Music Magic: Tune Into Relaxation
Create a playlist of your favorite calming or uplifting songs. When you feel triggered, put on your headphones and let the music transport you to a more peaceful place. Music can be a powerful tool for shifting your mood.
5. Visualize Your Happy Place: Escape Mentally
Close your eyes and imagine a place where you feel completely relaxed and happy. Visualize the sights, sounds, and smells of this place. This mental escape can help you disengage from stress and find a moment of peace.
6. Set Boundaries: Know When to Say No
It’s important to recognize your limits and set boundaries. If you’re feeling overwhelmed, it’s okay to say no to additional responsibilities or requests. Prioritize your well-being and communicate your needs clearly.
7. Laughter Therapy: Lighten the Mood
Find humor in the situation, if possible. Watch a funny video or recall a humorous memory. Laughter can be a great way to release tension and gain perspective.
8. Connect with Your Support Network: Reach Out
When you’re feeling triggered, reach out to friends, family, or support groups who understand your journey. Sharing your experiences and getting support from others can provide comfort and reassurance.
9. Practice Gratitude: Focus on the Positives
Take a moment to reflect on the things you’re grateful for. Focusing on the positives can shift your mindset and help you see the bigger picture, even during challenging times. By incorporating these fun and practical tips into your routine, you can better manage stress and maintain your well-being as a caregiver.
Taking care of yourself is essential to being the best support for your loved one. You’ve got this! And when needed SODA and CHEESE BALLS!
Red Shoes Rock 