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Finding Time for Self-Care When Caregiving

  • Caregiver Support

Supporting your loved one can take a significant amount of time and energy, hurting your ability to take care of your own health and well-being. Here’s how to cope.

If you’re feeling stretched beyond your limits due to caregiving, there are ways to find your center again. Self-care is vital to protect your health, but it often falls by the wayside as the stress of day-to-day demands drains your energy, compassion, and sense of individuality. As you find time for self-care, you may find your relationship with the person you care for improves too. The key to caregiving success is not to put more work on your plate but to offload some of it, even temporarily. Sharpening your self-care routine and caregiving strategies is important to build strength and fortitude.

Getting the support you need and practicing self-care can help you recover from burnout, boost your well-being, and become a better caregiver. The Supportive Care in Cancer article from July 2021 emphasizes the importance of addressing the imbalance between how much you are giving and how much you are receiving. That means opening yourself up to outside support and resources.

Strengthen Your Personal Network

According to a study published in October 2019 in The Gerontologist, self-care alone cannot help caregivers cope with stress and burnout. Letting your personal support system and community take care of you is essential.

Here’s how to build a stronger support system:

  • Find a caregiver advocate. Use the Eldercare Locator search tool or call 800-677-1116 to connect with an advocate at your closest Area Agency on Aging. With their help, you can learn about support groups, adult daycare centers, transportation services, and referrals for financial and legal support to lighten your load.
  • Offload some of the work. The belief that you can do everything by yourself is a risk factor for caregiver burnout. If you could use more support from other family members, use this guide from the National Institute on Aging to consider your strengths and limits and learn how to pass on responsibilities to others. The Family Caregiver Alliance (FCA) also has helpful tips for how to hold a family meeting to discuss common issues like feeling overwhelmed or managing finances.
  • Join a support group. Find people who understand what you’re going through to exchange personalized advice. A caregiver advocate, healthcare provider, or nonprofit organization could help refer you to a group.
  • Get workplace support. Contact HR to learn about what support your employer can offer. According to the FCA, some companies have employee assistance programs for counseling, could help you find eldercare or childcare, or offer paid or unpaid time off.

As you move forward, remember the importance of allowing yourself to ask others for help. Research published in December 2022 in the journal Psychoneuroendocrinology shows getting support from loved ones and advocates not only lightens the caregiving burden but can also help you become more resilient.

Practice Healthy Coping Skills

Beyond building a stronger support system, improving your approach to self-care can also help foster resilience.

The AAFP recommends the following coping tips to keep burnout at bay:

  • Eat plenty of healthy meals and snacks. Stock up on fruits and vegetables, whole grains, lean protein, and healthy fats. To save time, opt for precut or frozen fruits and veggies.
  • Prioritize sleep. If caring for your loved one means disrupted sleep, avoid using caffeinated beverages to stay awake. Instead, take naps when you can.
  • Weave in movement. Try to exercise for 30 minutes to an hour four to six times a week to boost your energy and mood.
  • Schedule check-ups. Don’t neglect preventative care appointments. Your health and well-being matter, too.
  • Practice asking for help. It can be difficult to ask for help when you play the role of helper so frequently. 
  • Reflect on your needs at least once a week and find ways to ask for support.
  • Make respite a habit. Look at your calendar and mark down times to take a regular break every week, month, and year. Regular breaks can lower stress and boost positive experiences, protecting against chronic stress. Respite could involve recruiting a driver to help transport your loved one to appointments a few days a week, using adult daycare once a week, swapping duties with another family member, or scheduling a vacation. Use the ARCH National Respite Locator Service to find local services.

As a caregiver, you have the right to take care of yourself, ask for help, know your limits, and express difficult emotions. If you’re feeling mistreated or taken for granted by your care recipient, read through the caregiver rights provided by the American Heart Association for a reminder of your value. If necessary, share the list with the person you’re caring for.

The Bottom Line

Caregiving can be a meaningful and challenging experience. Because taking care of someone else can take up so much time and energy, it’s common for caregivers to experience chronic stress and burnout. The key to recovery is to reclaim your needs — and remember that they’re just as important as your care recipient’s needs. With rest, support, and self-care, you can recover from burnout and build resilience to protect your health for the long haul.

Read the Complete Article Series

If you relate to this article, we encourage you to read the rest of this series: Part 1 – The Challenges of Family Caregiving and Part 2 – Recognizing Caregiving Burnout.

Resources for Caregivers

SOURCE: EverydayHealth.com, article shared with permission

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