5 Self-Care Tips for Caregivers

Many parents, spouses, family members, siblings and significant others, find themselves in the role of caregiving for a loved one as they age. While caregiving is undoubtedly rewarding, it’s not without its challenges. The role of caregiving can be highly stressful and over a long period of time, it can start to take its toll on the caregiver, leaving them feeling exhausted and emotionally drained. If this is left untreated, caregivers run the risk of experiencing caregiver burnout, which is extremely dangerous for both the carer and the person in their care.

Caregiver burnout is a state of physical, emotional, and mental exhaustion experienced by a carer. As well as feeling physically exhausted, if a carer suffers from caregiver burnout, they may also notice a shift in their attitude, where they can experience feelings of negativity about their situation and in extreme cases may suffer from stress, anxiety and depression.

Most often, burnout occurs as a result of a carer not getting the help that they need, or if they have taken on more than they have the capacity for. Many caregivers experience feelings of guilt when they spend time on themselves rather than on the person in their care. However, it’s important to remember that while you’re caring for your loved one, you also have to look after yourself.

Tips for Self-Care as a Carer

As a carer, it’s important to try to make a little bit of time for yourself each day and acknowledge that you are important too. The following tips for self-care can help to ensure that you are not only looking after yourself but that you have the physical and mental energy to look after your loved one.

 1. Take Breaks Often

If you are caring for someone full time, or for most of the day, it’s important to take a few 20-30 minute breaks. If the person in your care needs 24-hour supervision, arrange for another family member, volunteer, or health professional to relieve you. From time to time, try to take a full day or weekend off where you can relax and regenerate. During this time, respite services may come in handy.

 2. Eat Well

While your caring role is keeping you busy, it can seem quicker and easier to order fast food rather than cook for yourself. However, eating healthy nutritious food is one of the most effective ways to boost your energy and keep you healthy. Try to substitute sugar and processed foods with vegetables, fruits and protein. There are many great recipes online for preparing quick and healthy meals.

 3. Exercise

Exercise may be the last thing on your mind when you are busy and tired from caregiving, however, it is one of the best things you can do to improve your overall wellbeing. You don’t have to do anything too physical or strenuous, just 30 minutes of exercise at least 3 times a week. Fresh air and sun can also be great for your overall mood, so exercising outside is ideal (weather permitting)! Try Tai Chi, or yoga for relaxation. Alternatively an Ageless Grace® class is an excellent way to move your body and have fun at the same time. 

 4. Make Time for Friends

With the pressures of caregiving and a hectic schedule, caregivers often find themselves isolated from their friends. It’s important to make an effort to keep in touch with your friends, even if you are exhausted or feeling down. Not only will they help to cheer up and take your mind of what is stressing you out, but having a support network is also scientifically proven to improve health.  This is because our brains produce a chemical called oxytocin when we connect with our friends, which calms our nerves and prevents stress. If it’s too difficult to physically meet friends to catch up, try speaking with them on the phone or chat via email.

 5. Look After Your Health

Make sure you are making time to look after your own health, otherwise you are at higher risk of getting sick or injured. Firstly, if you start to feel like you are coming down with something, make sure you rest. You’re more likely to recover quicker, and you don’t want to risk spreading a contagious virus to the person you are caring for. Also, reduce your chance of injury by learning the proper techniques for helping the person that you care for into and out of their bed or wheelchair.

The last takeaway is to laugh often! While caring can be extremely challenging, it’s important to keep your sense of humour and try to share that with the loved one you are taking care of.