Caregiving During Civil Unrest: 7 Coping Skills for Black Caregivers

One word to sum up this month’s events: EMOTIONAL.

The lives of Black people are continuously taken at the hands of the very people who are sworn in to “serve & protect.” The police.

As the nation grapples with the most recent heartbreaking death of Mr. George Floyd, we come together to unify our voices and protest the inhumane treatment of Black people.

As a Black woman, I continue to wrestle with my own thoughts and feelings about these injustices.

“When will this ever change; Is my Black father, brother, and friends safe; Will I be next?”

I further question, how are our Black Elders dealing with this more recent assault on our race?

Considering that these systems of oppression and racism have existed for decades – how does that impact our Black Elders? How are they coping with yet another traumatic episode?

Over time, continued racial discrimination takes a toll on the mental health, well-being, and cognition of Black older adults. “Research indicates that African Americans – young and old – experience subtle and overt forms of racial discrimination. African American older adults, however, have also experienced cumulative race-related stressors that negatively impact their physical and mental health.” These cumulative race-related stressors have a huge [negative] impact on their quality of life (American Psychological Association).

While we’re at it – let’s add on another stress layer: Caregiving.

Black older adults and caregivers not only experience race-related stress, but also experience higher incidences of anxiety and depression.

The extreme demands of caregiving added to these race-related stressors can create a recipe for disaster.  

It is critical to develop intentional coping skills during times like this. It is critical to the health of Black caregivers and the loved one’s they care for.

Below are a few helpful tips:

1. Allow yourself to feel. (It’s normal to feel angry, tired, sad, and empowered. Feel all of the emotions and go through those reactions.)
2. Center your thoughts. (When rage begins to creep up, refocus your mind and your energy. Deep breaths, prayer, meditation, and yoga can help)
3. Take a break. (Walk outside and get fresh air. Release the grief and stress out of your body)
4. Limit your exposure + consumption of news/media. (Give yourself a time out from the continuous feed of news.)
5. Remove toxic people. (You have permission to remove people who do not create a safe space for you; this includes white counterparts who have racist views)
6. Seek professional guidance. (Speak with a therapist who has a sound understanding of diversity issues and caregiving)
7. Check in with your loved one. (If they have an understanding of what is happening in the news, check in and process their emotions. If they do not have an understanding due to dementia, limit their exposure to re-traumatization)

These are just a few examples and can be further developed and specific to your caregiving needs.

What is important to keep in mind, is that self-care during a time like this is imperative! Your well-being matters. Your life matters. Black lives matter.