Caring For the Caregiver: Tips for Taking Care of Your Own Health

Posted November 22, 2023 by Bassey Ijoma, MSN, RN, BSN, Manager, Quality & Clinical Improvement

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Informal caregivers are the backbone of long-term care provided in loved ones’ homes. Whether family members or friends, they play a vital role in providing assistance with a person’s social and health-care needs, such as managing a chronic condition or debilitating disability, bathing and dressing, preparing meals, grocery shopping, transportation and more.

But the truth is only when we first help ourselves can we effectively help others. As the saying goes: You can’t pour from an empty cup. While caregiving can strengthen relationships and bring you much satisfaction, it also can affect your quality of life and even your own health in myriad ways. 

The physical demands of caregiving not only can affect your ability to work, socialize and maintain favorite hobbies and activities, but they also put you at higher risk for negative physical and mental health consequences. When you’re caring for a loved one, it can be difficult to take care of your own health and you may experience:  

• Sleep deprivation
• Poor eating habits
• Little to no exercise
• Chronic stress
• Anxiety and depression

In addition, you might postpone or skip altogether medical appointments for yourself.

Taking care of yourself is one of the most important — and most often forgotten — things you can do for your loved one. When your needs are met, the person you care for will benefit, too. 

Taking care of the caregiver

While you can’t control the impact of a loved one’s illness, chronic condition or injury, you can take control of your own health and well-being. Follow these tips to lower your risk for both physical and mental health problems. 

Physical Health

Caregiving can be time consuming and stressful, but taking care of your physical health is important to give you the energy and strength you need to handle the demands of caregiving. Taking consistent breaks from caregiving responsibilities is one way to ensure you’re carving out time for yourself.

Tips to taking care of your physical health:

• Maintain a healthy diet to keep your body strong. It also can help protect you from chronic conditions, such as obesity, diabetes and heart disease. Make it a habit to reach for more fruits, vegetables, whole grains, lean meats and low-fat dairy, instead of sugary and salty snacks.
• Exercise regularly for more energy. Aim for at least 150 minutes of moderate exercise (brisk walking, swimming or biking) each week, plus muscle-strengthening exercises twice a week. If you’re struggling to find time to exercise, try doing it with the patient, such as taking a short walk or doing stretching exercises together. Or, do shorter exercises more often throughout the week, instead of blocking off large amounts of time for a long workout.
• Get enough sleep to reduce stress. Aim for seven to nine hours of sleep each night. Adequate sleep allows you to hit the reset button, be more positive and be better prepared to meet the day’s challenges. 
• Prioritize medical appointments. Preventative care is vital to remaining healthy. It also enables you and your provider to address issues early when they’re easier to treat. 

Mental Health

Self-care is not selfish; it’s an important part of the job. It’s vital to filling your emotional cup so you can be at your best when caregiving. 
Here are ways to take care of your mental health:

• Find ways to manage stress. Identify your sources of stress and determine which ones you can and cannot change. Then, make adjustments wherever possible. Even a small change can make a big difference. For stressors you cannot change, find ways to cope with chronic stress, such as taking a walk, exercising, meditation, yoga or deep-breathing exercises. 
• Talk to a therapist if you’re feeling depressed or anxious. Getting emotional support from a professional can better help you cope with the stress and demands of caregiving.
• Carve out time for yourself. Set aside time each week to do something you enjoy, such as reading, gardening, listening to music or visiting a friend.  
• Join a support group. It’s nice to rely on a community support group when you’re feeling overwhelmed. If you can’t attend one in person, an online support group is a great option.
• Ask for and accept help. You don’t need to do it all by yourself. Help can come from community resources, family, friends, neighbors and professionals. A neighbor could pick up groceries for your loved one. Someone else could take the person for a short walk a few times a week. A professional can do yard work. When you break down jobs into simple tasks, it’s easier for people to help and give you a much-needed respite. 

Some of the biggest challenges of caregiving is finding the time and energy to take care of your own health. But by first taking care of yourself, you may find you’re able to provide better care for your loved one — and that’s a win-win.