The work you do as a caregiver is essential, compassionate, and important. Yet, for caregivers, burnout is real! Many caregivers find that taking care of themselves gets pushed further and further down on the priority list. That old saying, “you can’t pour from an empty cup” is true! Taking time for yourself can make you a better caregiver and help you maintain healthy boundaries. Let’s explore how to find small opportunities to lower stress, boost your mood, and recharge your caregiving battery.
Get Moving
That might be walking, dancing, gardening, or playing with a pet. Small bursts of movement can be great mood and energy boosters! Short bursts of movement might not feel like “exercise” – but small doses do add up to big health wins. Play your favorite song and commit to 3 minutes of dancing to boost your mood. Or, commit to 10 minutes outside, working in the garden. What small commitment of movement might give you a boost?
Make Time to Relax
Experiment with relaxation techniques like meditation, tai chi, or yoga. Try out free guided meditations. You can lean into these relaxation techniques when it works best for you, whether that is at work on your lunch break, in the car before moving on to your next obligation, or as part of your bedtime routine. Carve out time each week to do something you enjoy that has nothing to do with caregiving. It can be as simple as watching a favorite TV show, reading a good book, or working on a hobby.
Go Ahead and Schedule Your Visits
Make that doctor’s appointment you’ve been putting off (even if you schedule it for 3 months from now!). Tell your doctor that you’re a caregiver, as they may be able to connect you with more resources online or in your community.
Say “Yes” to Support
Talk to family and friends. Seek counseling from a mental health professional. Seek out a free support group, in-person, or online. This is often a way to connect to new resources (like transportation, meal delivery, etc.), as well! Maybe a co-worker or friend is also feeling the way you are. Consider asking for a partnership. Whether it’s just sharing ideas and support each other, or taking turns cooking batch meals to share the workload.
Accepting help from others isn’t always easy. It feels uncomfortable to admit that you can’t do it all yourself. But many caregivers do often feel overstretched. Understand that many people want to help! Also, it makes them feel good to contribute. If asking for help is hard for you, here are some tips that may help:
- Ask for small favors
- Draft your request in a text or email so you feel comfortable with what you want to ask
- Share your “to-do” list and ask if anything on the list is possible for them to take on
- If someone offers to help, practice saying, “Yes, I could use your support. Thanks for asking. What about X, Y, or Z?”
- Ask others to step in, or take on a day or weekend a month. You might hire an aide to come for a few hours a week, or explore adult day care programs, or respite care insurance benefits.
Most Importantly, Give Yourself Grace
You don’t have to pretend to be cheerful or “fine” all the time. Express how you feel and get support by connecting with a friend, counselor, or support group. Remember that you are doing the best you can and that you are not alone. Many caregivers have trouble attending to their own health and well-being. Pause to give yourself credit for everything you’re doing. Your caregiving makes a big difference in the life of someone important to you.
Written by: Stephanie Anklan, Registered Dietitian
