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    Self-care Resources

    Physical and Mental Health

    The demands of caregiving can be exhausting. Find information to help you take care of your health and well-being.

     

    Take Steps to Avoid Burnout

    There are a number of causes and symptoms to caregiver burnout, from depression and sleeplessness to fatigue and weight fluctuation. No matter how your stress and exhaustion is expressed, there are many steps that may help when you’re feeling overwhelmed. You don’t have to try everything at once. Sometimes thinking about self-care can feel like another to do on our list. But it could be small things, like a few minutes of meditation or walking up and down the stairs, that can make a big impact on your health and well-being.

    • Be active. Find something active that you enjoy. That might be walking, dancing, gardening, enjoying the outdoors, or playing with a pet. Even short periods of exercise can be beneficial.
    • Eat well. Work on having a well-balanced diet that includes a variety of healthy foods. Drink plenty of water every day.
    • Value a good night's sleep. Aim to get around eight hours of sleep each night. Develop a relaxing bedtime routine to make it easier to fall asleep. Try to go to sleep and get up at the same time each day.
    • Reduce stress. Experiment with mind-body relaxation techniques like meditation, tai chi, or yoga.
    • Make time to relax. Take 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 magazine, or working on a hobby.
    • Keep up with your own health. Make that doctor’s appointment you’ve been putting off. Prepare for the appointment and note all of your questions and concerns. Tell your healthcare provider that you’re a caregiver and see if they can provide more resources.
    • Maintain a healthy brain. Challenge you mind and body with new activities and skills. Try puzzles, art projects, or other skills that might be new to you.
    • Talk to someone. Talk to a trusted family member or friend. You can also seek help from a mental health professional. See if joining a support group is right for you. These are people who will know what you’re going through and may have suggestions or advice.
    • Take a break if you need it. Everyone needs help now and then. Getting support is key to avoiding burnout and negative feelings. Ask a family member or friend to help out. See if you can hire an aide, even if it is just for a few hours each week. Ask the person you are caring for if they are interested in joining an adult day care program.
    • Be kind to yourself. You don’t have to pretend to be cheerful all the time. Feelings of sadness, frustration, and guilt are normal and understandable. Find ways to recognize and cope with heavy feelings.

    Remember that you are doing the best you can and that you are not alone. Many caregivers have trouble tending to their own health and well-being. But give yourself credit for everything you’re doing. Your caregiving makes a big difference in someone else’s life.

    If you are experiencing mental health challenges or crises, call the National Mental Health Hotline (1-866-903-3787) for confidential support staffed by trained individuals who can connect you to a local grief counseling or other needed services.