Coping with the emotional, psychological, mental, and physical demands of family caregiving for an ageing parent while working full-time in Africa can be overwhelming.

And no one prepares you for this roll coaster as a young adult. Many have applied some of these techniques including myself.

Here are some approaches to help you manage.

Emotional Coping Mechanisms

1. Acknowledge your feelings: Recognize the emotional toll of caregiving and allow yourself to feel overwhelmed, frustrated, or sad.
2. Seek support: Share your emotions with family, friends, or a therapist. Join a support group for caregivers to connect with others facing similar challenges.
3. Practice self-compassion: Treat yourself with kindness, understanding, and patience, just as you would a close friend.

Psychological Coping Mechanisms

1. Set realistic expectations: Understand that you cannot do everything alone. Prioritize tasks, delegate when possible, and accept help from others.
2. Develop problem-solving skills: Break down complex caregiving tasks into manageable steps. Identify resources and seek guidance from professionals when needed.
3. Maintain a sense of control: Establish routines, set boundaries, and make decisions that promote your well-being and your parent’s care.

Mental Coping Mechanisms

1. Mindfulness and relaxation techniques: Regularly practice stress-reducing activities like meditation, deep breathing, or pray to calm your mind and body.
2. Engage in activities you enjoy: Make time for hobbies, passions, or creative pursuits that bring you joy and help you recharge.
3. Stay organized: Use tools like calendars, to-do lists, or caregiving apps to manage your responsibilities and reduce mental clutter.

Physical Coping Mechanisms

1. Prioritize self-care: Regularly schedule time for exercise, healthy eating, and sufficient sleep to maintain your physical well-being.
2. Seek respite care: Arrange for temporary care or support services to give you a break and allow you to rest and recharge.
3. Leverage technology: Utilize assistive technologies, like wearable devices or home monitoring systems, to support your caregiving responsibilities and reduce physical demands.

African-Specific Considerations

1. Cultural and family expectations: Navigate the complexities of African cultural and family expectations around caregiving, which may emphasize filial responsibility and community involvement.
2. Limited resources: Address the challenges of limited access to healthcare, social services, and caregiving resources in some African countries.
3. Community support: Leverage traditional community support systems, such as extended family networks and neighbourhood associations, to supplement your caregiving efforts.

Additional Resources

1. Caregiving organizations: Connect with organizations like the African Gerontological Society, Carealth Services Ltd in Uganda, The Aged family Uganda, Tick Bedside Nursing in Uganda or the Caregivers Association of Africa for guidance, support, and resources.
2. Online caregiving communities: Join online forums or social media groups dedicated to caregiving in Africa to share experiences, ask questions, and receive support.
3. Local healthcare services: Access healthcare services, home care agencies like Carealth Services Ltd, or geriatric care managers in your area for professional guidance and support.

Remember, caring for an ageing parent while working full-time is a significant undertaking. Be patient, flexible, and kind to yourself as you navigate this challenging yet forever rewarding experience of once in a lifetime.

@edward