“As caregivers, women tend to juggle a lot of balls at once — including work and family obligations — and the changes we went through with the pandemic negatively impacted the delicate balance. In general, people who are caregivers — who provide regular support to children, adults or people with chronic illnesses or disabilities — are at greater risk for poor physical and mental health, including depression and anxiety,” says Sarah Carstens, LCSW, Clinical Manager of the Women’s Program at Penn Medicine Princeton House Behavioral Health’s (PHBH) Eatontown location.
The Women’s Program at PHBH helps women struggling to cope with life’s stressors build and practice self-compassion so they can regain control of their lives.
Practicing Not Being Perfect
“Self-compassion is rooted in the understanding that no one can do it all, and that sometimes things are beyond your control,” says Carstens. “Things will not always be perfect, and that is fine.”
While the concept of self-compassion may be simple to understand, it can be challenging to put into practice, especially while juggling work and family responsibilities. Carstens offers the following techniques to help women focus on self-compassion:
- Ask yourself if what you are doing now is working for you.
- Imagine what it might be like to do things a little differently, even if it means getting up five minutes earlier to have a few minutes to yourself.
- Set realistic goals and make changes gradually.
- Notice how your body experiences emotion and explore coping skills. For example, if you experience muscle tension when angry, practice breathing techniques you can use to regulate the emotion.
- Look for balance in day-to-day activities and delegate responsibilities when possible.
- Identify positive affirmations and use them daily.
- Stay present in the moment and refocus when your mind strays.