Supporting Your Mental Health As A Caregiver For Someone With PTSD
Individuals with PTSD may face noticeable challenges in their work, relationships, and personal life, but what about those who look after them? The caregivers of people with PTSD may be at risk of their own mental and physical health challenges, such as depression, anxiety, and high stress levels.
If you’re caring for someone with PTSD, there may be ways to make your caregiving journey more manageable and sustainable. That starts with understanding the potential effects of caregiving and taking steps to support your well-being.
An introduction to posttraumatic stress disorder
Posttraumatic stress disorder, or PTSD, is a mental illness that can develop after someone experiences a traumatic event. It can cause a variety of symptoms, such as:
- Feeling anxious or nervous
- Avoiding reminders of the event
- Reliving the event through nightmares or flashbacks
- Having panic attacks
- Experiencing mood swings or angry outbursts
- Taking needless risks
- Developing physical symptoms like headaches, stomachaches, dizziness, or fatigue
What causes PTSD?
PTSD can have different triggers in different people, but it often develops after frightening or life-threatening events, such as:
- War
- Physical or sexual abuse
- Terrorist acts
- Natural disasters
- Serious illnesses or injuries
Not everyone who goes through traumatic events goes on to develop PTSD. However, those who do may have trouble working, maintaining relationships, and functioning in daily life. People with PTSD may also be at risk of other mental health challenges, such as depression and substance use.
Family caregiving for PTSD: Effects on mental health
While PTSD can have direct effects on trauma survivors, its effects can also extend to their loved ones, especially those caring for them in the aftermath of the trauma.
As of 2023, over 50 million Americans are acting as caregivers to relatives with disabilities, illnesses, or mental health challenges. Caregivers may be required to manage their loved ones’ medications, assist them with daily tasks, monitor their well-being, and take them to doctors’ appointments. This can be time-consuming, especially for those who are also working full-time jobs.
According to the American Psychological Association, people who act as caregivers may be at a higher risk of depression, anxiety, and complicated grief. Caregiver stress is another possible complication. High stress levels from caregiving can raise a person’s risk of chronic illnesses, memory problems, and obesity if left unaddressed.
While not everyone in need of care has PTSD, some people—like war veterans—may be living with the effects of trauma. Acting as a family caregiver for someone with PTSD can lead to complications like vicarious trauma. Sometimes also called “secondary traumatic stress,” vicarious trauma can occur in people who spend a lot of time with trauma survivors. This constant exposure can trigger posttraumatic stress symptoms like psychological distress, mood swings, and trouble sleeping. It can also negatively affect caregivers’ beliefs about themselves and the world.
Taking care of your mental health as a caregiver for someone with PTSD
If you’re taking care of a family member or friend with PTSD, being proactive may help you maintain your mental health, physical health, and overall well-being. Taking action early on may also help make caregiving more sustainable for you in the long term. If you’re not sure where to start, consider the following strategies:
Get support. In a 2015 review, researchers analyzed five studies on the effects of peer-based support groups on caregivers. They found that having peer support can be a useful way for caregivers to address daily challenges and manage negative emotions. Caregivers might consider looking for places to connect with others about their experiences, such as caregiver support groups, group therapy, or local meetups.
Develop healthy coping strategies. If your caregiving situation is causing you distress, you may be tempted to self-medicate with alcohol or drugs. While this might make you feel better temporarily, it can contribute to other mental health challenges. Instead, you might try spending time with loved ones or exploring more constructive coping strategies, like mindfulness or creative hobbies.
Eat a healthy diet. Eating a nutritious diet may support mental health by improving the balance of gut bacteria and reducing inflammation. Nutritious foods may also help support your energy levels while you’re acting as a caregiver. Consider eating a diet rich in fruits, vegetables, lean protein, and healthy fats.
Get regular exercise. Physical activity may reduce the risk of mental illnesses like depression and anxiety. If your caregiving role limits your time for exercise, consider looking for ways to work more activity into your daily routines. Activities like brisk walking, light jogging, or a few minutes of calisthenics may help release stress and support your well-being.
Ask for help. It can sometimes be hard to ask for help when you need it, especially if you’re responsible for someone else’s care. However, getting support can be helpful when you’re feeling overwhelmed. If friends or family members ask if there’s anything they can do to help, consider taking them up on their offers. This doesn’t mean they have to take over caregiving. Even something as simple as bringing dinner over or watching your kids for a night may make a difference.
Watch for warning signs. When you’re looking after someone with PTSD, you may also want to be aware of your own mental health. Consider setting aside a few minutes each day to check in with yourself about how you’re feeling. You might also watch for symptoms like nightmares and mood swings, as well as other warning signs like anxiety, depression, and feelings of overwhelm or helplessness.
Consider professional help. Whether or not you’re experiencing symptoms right now, you may want to seek treatment to proactively support your mental health. A licensed therapist may be able to help you develop coping strategies, manage stress, and address the mental health effects of caring for someone with PTSD.
If you’re acting as a caregiver for financial reasons, in-person therapy may not always be easy. A recent report from Mental Health America found that for most American adults with an unmet mental healthcare need, cost was the reason they didn’t receive treatment. Online therapy may be a more affordable option, with costs starting at $65 per week.
Studies have found that online therapy may improve mental health symptoms among informal caregivers. In a 2021 study, 63 caregivers were assigned to an eight-week online therapy program or put on a waitlist. Researchers found that online therapy helped reduce their symptoms of anxiety, depression, and stress while improving their quality of life.
Takeaway
PTSD stands for posttraumatic stress disorder, a mental illness that can develop after trauma. PTSD can have a number of effects, such as mood swings, nightmares, panic attacks, and more. Its effects can also extend to caregivers, who may face high levels of stress, anxiety, depression, or secondary PTSD symptoms. If you’re a caregiver for someone with PTSD, consider being proactive by maintaining your physical health, developing healthy coping strategies, and connecting with others. Therapy may be another useful resource for supporting your mental health. With BetterHelp, you can be matched with a therapist who has experience helping caregivers of people living with PTSD. Take the first step toward getting support as a caregiver and reach out to BetterHelp today.
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