Self-care for the caregiver

One in every four adults is a caregiver, according to a survey by AARP and the National Alliance for Caregiving. Whatever your age, race or income, it is likely that at some point you will become responsible for the care of another person—a parent, child, family member or friend.  

Whoever you support, caregiving can strain even the most resilient of people. Caregiving can be rewarding—but its demands can also lead to stress, isolation and exhaustion.  

The metaphor of putting on your own oxygen mask before you help others is extremely true in the case of caregivers. It’s not always easy to take a break or delegate tasks. But doing so can support your resilience and well-being, so you can continue your role.  

Here are a few steps you can take: 

Stay active 

Finding the time to move your body can be a simple way to unwind and reset during the day. You don’t have to take a lot of time to feel the benefits. A 15-minute walk in nature may help you feel calmer and more at ease. If you’re not near a park or walking trail, a walk around any block helps in a pinch too!  

Eat well 

You may be spending energy on what your loved one eats and feeding yourself whatever’s around. While it might save you time in the long run, this approach can backfire. What you eat can influence how energized you feel throughout the day. Spend a few minutes each week planning your meals and snacks. Once you have a strategy in mind, you can shop and prep accordingly. It’s easier to stick to a plan than to eat well on the fly!  

Sleep  

Up to three-quarters of caregivers report poor sleep quality, according to a study published in the journal Current Sleep Medicine Reports. Caregiving can be a 24/7 job—and even if it’s not, it can be hard to relax when you’re responsible for so much. While some situations will be out of your control, make room for habits that support more restful sleep when you are able. For instance, turning off screens at least 60 minutes before bedtime may make it easier to wind down.  

Use relaxation techniques 

Practices like meditation and deep breathing can offer a calming pause during a busy day. This short meditation only takes five minutes and can be done anywhere. Journaling can also be a healthy habit to help you process your emotions and air your frustrations in a safe space.  

Talk it out  

Some caregivers find it helpful to talk with a therapist or join a support group to share experiences and feel less alone. It can help you navigate stressful situations and provide you with support when you need it most. 

Share the load 

If other family members or friends are available, see if you can delegate tasks. You may not have to “do it all.” And if other close connections are not available, think about what you can outsource. Your state may have programs available that can help.  

Practice self-love  

Being a caregiver is a selfless act. Treat yourself with the same kindness you give your loved one. Any feelings you experience are OK. Remind yourself that you are doing the best you can in what may be a difficult situation. Give yourself “micro doses” of self-care, like taking a few minutes to play a favorite word game, color or call a friend. Nurture yourself by bringing small moments of joy into your day.