Self-Care Tips for Caregivers

Caregiving for a loved one is an important job. But it can feel all-consuming when you’re also juggling the responsibilities of your own family and career. While every caregiver and caregiving situation is different, one thing always rings true: The constant list of duties and demands — from giving medication to doing housework and managing finances — can lead to exhaustion, frustration, and sometimes, even resentment.

The good news, however, is that burnout is both preventable and treatable with the right focus. And a good first step toward managing the stress, recharging your battery, and thriving as a caregiver, according to the American Association of Retired Persons, is recognizing that taking care of yourself is vital, not self-indulgent: You need to feel your best to give your best.

Here are a few suggestions for making your well-being a priority.

Shift your mindset

Adding “self-care” to your list of never-ending responsibilities may seem impossible. After all, how will you ever find the time? But instead of looking at self-care as a luxury, consider it essential. Making time to focus on your physical, mental, and emotional health will ultimately make you a more empathetic, effective, and efficient caregiver. It also can help you better manage your roles at work and in your family.

Exercise regularly

According to the National Institute on Aging, consistent exercise is one of the best ways to feel good. Among its many benefits, exercise:

• Boosts energy
• Decreases stress
• Improves strength and stamina
• Supports mental health

Do activities that you enjoy – whether that’s walking, cycling, swimming, or taking a dance fitness class. Even short sessions are helpful to appreciate the many benefits of physical activity.

Nourish yourself

Food and beverages are the fuel that keeps our bodies running well. Aim to eat fresh fruits and vegetables, whole grains, lean proteins, and low-fat dairy products. Drink water frequently to stay hydrated.

Try to limit processed foods, sugary sweets, and alcohol. Avoid skipping meals, which can sap your energy, slow your metabolism, and leave you more susceptible to whatever is quick and easy to eat, like fast food.

Manage your health

Caregivers are often so focused on their loved one that they tend to neglect their personal health. Be sure to see your doctor and dentist regularly for preventative health care and take any medications you need as prescribed. Stay current on recommended health screenings as well.

Don’t put off making an appointment if you are in pain, have an injury, or are sick. If you become unable to care for your loved one, then you both will have to navigate a more complicated situation.

Prioritize sleep

Many caregivers shortchange sleep because they’re trying to manage so much each day. But chronic sleep deprivation can lead to issues that only make caregiving more difficult. Among them:

• Decreased immune function
• Difficulty focusing and making decisions
• Greater likelihood of depression and anxiety
• Higher risk of heart disease, diabetes, and obesity
• Increased risk of accidents and falls

As much as possible, try to maintain a consistent sleep schedule. Unwind with a relaxing nighttime routine, stop looking at all screens (phone, laptop, TV), and make your bedroom a good place to rest.

Get some fresh air

Even if you only have a few minutes, being outside benefits your body and mind in myriad ways, including:

• Easing anxiety
• Improving your mood
• Increasing your energy
• Promoting relaxation

So, dress for the weather and take a short walk, have lunch in the backyard, or make phone calls from the patio.

Sit still

Most caregivers are master multitaskers and are constantly moving. And though you may find it exceedingly difficult, try sitting quietly and giving yourself space to:

• Daydream
• Journal
• Listen to music
• Make a gratitude list
• Meditate
• Practice deep breathing
• Pray

Short breaks like this can refresh and renew.

Get support

There’s only so much one person can do. The National Institute on Aging recommends enlisting resources when you need help, such as:

• Friends and neighbors. Ask for help getting groceries, picking up prescriptions, making a meal, mowing the lawn, or helping clean the house.
• Local organizations. Find out what resources are offered by senior centers, your state social services office, or the community office on aging.
• Respite care. Arrange respite care services for your loved one periodically so you can take a break.
• Support groups or therapists. Join a local caregiver support group or meet with a counselor to manage your emotions, reduce stress, and minimize feelings of isolation.

Traditions Health understands how important it is for caregivers to take care of themselves. When you need a little extra help, our professional home health team provides compassionate support and connection to all the resources you need. Contact us to learn more.