Caregiving is one of the hardest things anyone can do, and if your own mental and physical health is neglected, it can be detrimental for everyone. We often hear the comparison of being on a plane, encountering turbulence, and the oxygen masks being released from the overhead compartment. We are told that it is imperative for someone to put their own mask on first before trying to help anyone else. The same thing is true with caregiving.  If caregivers are exhausted, physically and/or mentally, they won’t be able to provide the best care they otherwise could. It can be hard for caregivers to take time for themselves, sometimes feeling guilty for doing so, or not having the support in place to allow them to do so.  Here are some tips for caregivers to help take care of themselves.

  • Eat a healthy diet – focus on vegetables, fruits, healthy grains, lean protein, and healthy fats. The Mediterranean and MIND diets are great examples to follow. Don’t forget to hydrate.
  • Exercise – try to get at least 150 minutes of moderate exercise in a week. Choose an activity that you enjoy so you will be more likely to keep it going. Yoga and tai chi are wonderful activities that have been shown to improve health, flexibility, strength, and decrease stress.
  • Get out in nature – being outside in nature is a great way to improve mood and decrease stress. Getting out in the morning is also a great way to re-set your circadian rhythm which will help the sleep cycle.
  • Get your zzzz’s – strive to get 7-8 hours of restful sleep. Practice good sleep hygiene to improve your sleep quality. That includes going to bed and getting up at the same time every day, disconnecting from all electronic devices before bed, and keeping your room dark, cool, clean, and quiet.
  • Connect – it has been said that it takes a village to raise children, but it is just as vital when you are caregiving, whether it be for children, aging parents, spouses, or anyone else. Have people that you can call who will support and listen to you. Socializing has been difficult during the age of Covid, but there are also online support groups one can participate in, should you be unable to attend in person.
  • Meditation – meditation has also been shown to reduce stress and can help calm the mind and help one focus. There are apps like the Calm app that can walk you through a variety of different meditations. There are also free meditations offered on youtube.com and at https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-audio-recordings
  • Know your limits – it can be difficult for caregivers to say no. Often, they are by nature, nurturing and caring individuals who put everyone’s needs above their own. However, it is important to know your own limits and not overextend yourself. If you have a larger task to do, don’t try to tackle it all at once, but do it in small increments, and reward yourself for your accomplishments.
  • Ask for help – just as knowing one’s limits is important, so is asking for help when you need it. Be specific. People may be more than willing to help, but they may not know how, or what you need.
  • Laugh – laughing is a great stress reliever. Check out funny videos on YouTube, read an uplifting, humorous book, or watch a comedy.
  • Take up a hobby – devote a little time each day to doing something that you enjoy.
  • Listen to music.
  • Utilize professional non-medical home services if you need a backup for care. These can be rather expensive (usually running about $25-$29/hour) but can provide a very valuable respite service so that caregivers can protect their own health. Most facilities also offer respite care for families, running about $150-$200/night. Most require a minimum number of nights stay, medical records, and a doctor’s visit prior to coming.
  • Seek professional help when needed. Caregiving is extremely hard and sometimes a little help is needed to get through it. It is important to reach out to professionals, especially if one is feeling hopeless, depressed, and anxious for a longer period of time. Speak to a physician, therapist, or psychiatrist. They may be able to prescribe a medication that might help. There is no reason to suffer in silence, and help is available. Be proactive, and don’t wait until you are hanging on by a thread.
  • Be gentle and kind to yourself – so often we are much nicer to friends and even strangers than we are to ourselves. Realize the difficulties associated with caregiving and be patient with yourself.

Taking care of oneself as a caregiver is just as important as the care being provided to the loved one. It needs to be a priority, or the caregiver’s ability to provide care will be impacted. Studies show that the lifespan of a caregiver is often cut short if they do not take care of themselves. Caregivers are vitally important, so be sure to prioritize your own health.