Self-Care for Caregivers

Caring for a loved one is a big responsibility. It might help to know that you’re not alone. Millions of Americans are providing at least some care for those with disabilities. How can you provide for someone else and care for yourself, too? The tips below can help.

Avoid Isolation

Isolation is one of the biggest problems for caregivers. It’s especially tough if your relative has a serious disability. Try to get out and give yourself a break. Can another relative provide some care each week? Or can you pay for a temporary health care worker to take over? You need time to regenerate. You might be better able to cope after an outing to a mall or movie.

Manage Your Physical Health

Caregivers advocate for their family member’s health at doctor’s appointments. Are you an advocate for your own physical health? Addressing your medical concerns enables you to stay healthy so that you can care for your family. Make sure daily exercise is built into your routine, whether you go to the gym, walk around your neighborhood or do yard work. When you feel sick, don’t wait. Make an appointment to visit your doctor. A trusted adult can care for your family member while you heal. And you will prevent other family members from getting sick.

Set Reasonable Expectations and Barriers

Caregivers can put too much emphasis on perfection. If you find the following statements ring true for you, you may need to reconsider your expectations:

• You think you are responsible for your family member’s health.
• You believe you are the only person who can take care of this child or adult.
• You rarely consider or address your own needs.
• You think it would be selfish to put your needs first.

These thought patterns can impact your mental health. Since many factors are out of your control, it’s unrealistic to think that you can guarantee a family member’s well-being. Unrealistic expectations, beliefs and attitudes can prevent you from taking good care of yourself.

Ask for and Accept Help

Some caregivers hesitate to ask others for help or accept offers of help from others. Taking care of a child or adult with special needs does not have to be your sole responsibility — it’s okay to let others help you. It’s very easy to get caught up in the caregiver role. Then you might wonder why no one else offers to help out. Learn now to ask for specific help. Don’t say, “I wish someone else would take Jackie to the doctor.” Be direct, and say “Jackie needs someone to take her to the doctor on Thursday at 1:00. I would appreciate it if you would take her.”

Pay Attention to Your Emotional Health

Caregivers need to manage their mental and emotional health to care for themselves and their family member. Caregiving can make you feel many emotions, and these feelings are natural and valid. Acknowledging and understanding your emotions allows you to address them before they become unmanageable.

You can manage your stress by:

• Recognizing the signs of stress in your thoughts and behaviors.
• Identifying the sources of your stress and finding ways to deal with them.
• Engaging in stress-reducing activities like meeting a friend or taking a walk
• Practicing stress-reduction techniques like yoga or meditation.

Have Your Own Hobbies and Interests

Some caregivers spend a lot of time caring for their family member and little to no time on hobbies or activities they enjoy. A healthy approach to time management and mental health means establishing a balance between your family member’s well-being and your own. If you’re a caregiver, aim to divide your time and energy between yourself and your child or adult family member. As you provide care, take the time to participate in your hobbies and interests. Doing something you enjoy can help boost your mental health.

Join Others

Caregiver support groups can be a great source of encouragement and advice. Ask your doctor, local hospital or public departments for referrals. You’ll get the support of other people who understand what you’re going through. And you’ll get the benefit of shared experiences and problem solving.

Investigate Day Care

Some communities have day care programs for individuals with IDD. Many programs provide transportation, too. Your loved one might like to get out of the house and socialize. And you’ll get some relief during the day.

Avoid Burnout

You might feel like you have to do it all. But providing care can sap your inner resources. You might not even realize how drained you are. The stress that results can be uncomfortable for everyone. Make a point of talking regularly to people outside the home. And don’t hesitate to get counseling if you begin to feel overwhelmed. Sometimes just a minor adjustment in your routine can make the difference. Caregiving can be a 24/7 job, yet caregivers need to take some time for themselves each day. Build some break times into your day and life — even if they’re brief — so you can feel rejuvenated and refreshed. You’ll be a better caregiver when you feel energized and motivated to return to your caregiver role.

Use this fillable sheet to make sure you are practicing YOUR self-care.