Mindfulness for LBD Caregivers: Tiny Practices, Big Impact

Self Care

Jun 12

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Simple Ways to Manage Daily Stress

It’s 2 AM. You’re in the kitchen, clutching a lukewarm cup of coffee, trying to remember whether it’s time for the next dose or not. There’s a doctor’s appointment in the morning, sleep is a joke, and your brain feels like it’s made of molasses.

Sound familiar?

LBD caregiving isn't just hard. It's relentless, unpredictable, and often invisible to the outside world. The constant toggling between medical vigilance, emotional resilience, and basic survival mode takes a toll.

And while you probably don’t have the time or energy for spa days or silent retreats (who does?), there are ways to soothe your nervous system without leaving your kitchen.

This is where mindfulness comes in.

But not the performative kind. Not the sit-on-a-cushion-and-breathe-for-45-minutes kind.

We’re talking about real-world, interruptible, caregiver-friendly mindfulness.

Why LBD Caregiving Burns You Out Faster

LBD caregiving is a different beast. It brings:

Wild symptom swings: Hallucinations in the morning, lucidity by lunch.
Complicated meds: Timing, side effects, constant adjustments.
Chronic sleep disruption: For them and for you. REM sleep issues, wandering, and nighttime confusion mean rest is rare.

This adds up to a state of constant internal alarm. Your body floods with cortisol. Your memory slips. Your patience thins. And your immune system? It takes the hit.

Meanwhile, the world offers well-meaning advice like "get more sleep" or "just go for a walk."

You need tools that work inside the chaos — not outside of it.

What Mindfulness Actually Is (and Isn’t)

Mindfulness is just... paying attention. On purpose. Without judgment.

Noticing your breath. Noticing your thoughts. Noticing that you’re spiraling, and choosing to pause.

It’s not about perfection. It’s about awareness.

And it turns out, that tiny pause? It rewires your stress response.

It reduces cortisol.
It improves focus.
It buys you a second of space between a trigger and your reaction.

Which means you get to respond instead of just react.

Let’s break down some ways to build mindfulness into your caregiving life — without needing more time or fewer responsibilities.

1. Micro-Moments of Breath

4-7-8 Breathing

Exhale fully.
Inhale through your nose for 4.
Hold for 7.
Exhale through your mouth for 8.
Repeat 3-4 times.

Even one round can bring your heart rate down. Use it while your loved one naps, while waiting on hold, or while hiding in the bathroom.

Box Breathing (For When You Feel Panic Creeping In)

Inhale for 4
Hold for 4
Exhale for 4
Hold for 4
Repeat

Perfect for moments when you’re feeling cornered — during medical appointments, transitions, or meltdowns.

Stolen-Moment Breathing

Use natural pauses:

While the kettle boils
During commercials
While your loved one washes their hands
In the car before going inside

These breath breaks count. They interrupt the stress spiral and anchor you in your body.

2. Gentle Movement That Fits Your Life

Chair Yoga (Right Beside Your Loved One)

Shoulder Rolls:

Sit tall. Inhale, lift shoulders to ears. Exhale, roll them back. Repeat.

Seated Twist:

Right hand on left knee, left hand behind you. Inhale to lengthen, exhale to twist. Breathe. Switch sides.

Standing Movements While You Wait

Counter Push-ups:

While cooking, use the counter to stretch.

Wall Angels:

Stand against a wall and slowly raise/lower arms like snow angels.

These reset your nervous system and release physical tension from caregiving posture.

3. Turning Daily Tasks Into Mini Mindfulness Rituals

You’re already washing hands, prepping meals, doing personal care. Let’s layer in intention:

Mindful Hand Washing

Feel the temperature of the water
Notice the smell of the soap
Breathe slowly while rinsing

Mindful Meal Prep

Focus on color, texture, motion
Take one deep breath between actions

Transition Pauses

Hand on heart after a medical call
Three deep breaths after helping your person to bed
Pause at doorways or stairs before moving on

These take 10 seconds or less. But they cue your body: we are safe for now.

4. Make It Stick: Build a 5-Minute Daily Plan

Spot the Stress Cues:

Shoulders tight?
Breathing shallow?
Snapping at people?
That’s your invitation to breathe.

Stack Habits:

Anchor mindfulness to what you already do:

After meds = 1 breath
Before coffee = shoulder roll
After brushing teeth = box breathing

Use Visual Cues:

Stickers on the fridge, phone, mirror
Each time you see it = 1 breath

Track It Simply:

Tallies in your Notes app
Dots on a calendar
Or just notice how your day feels

Consistency matters more than quantity. Mindfulness builds like muscle.

Mindfulness for the Hardest Moments

During Hallucinations:

Breathe before responding
Notice your own emotions
Ground your voice and body

During Healthcare Navigation:

Breathe before the call
Set a one-sentence intention
Hold your wrist or pulse as an anchor

When You Feel Isolated:

Hands over heart
Breathe in: "This is hard."
Breathe out: "Others feel this too."

These aren’t fixes. But they are footholds. And sometimes that’s enough to shift the moment.

Final Thought: You Deserve to Feel Like a Person

Mindfulness won’t make LBD caregiving easy. But it can make it more bearable.

It gives you tiny ways to come back to yourself. To exhale the overwhelm. To feel even a sliver of peace in the middle of the storm.

Start with one practice. Breathe. Notice. Repeat.

And remember: every mindful moment is an act of resistance against burnout. You’re not doing this to be zen. You’re doing it to stay standing.

And that? That matters more than anyone knows.

Resources for Further Support

Lewy Body Dementia Association offers caregiver support groups and resources specific to LBD
Mindfulness-Based Dementia Care provides specialized training for dementia caregivers
The National Alliance for Caregiving offers free guides for managing caregiver stress
Insight Timer provides free guided mindfulness practices, including some specifically for caregivers

IMPORTANT: This website is informational only and does not provide medical advice, diagnosis, or treatment. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.