Self-care is essential for caregivers
- njHealth Team
- Nov 24
- 3 min read
Caring for an aging or ill-loved one is a selfless act of love and responsibility. It can be rewarding to help others, yet it also can be stressful. The demands of caregiving can cause burnout. As a caregiver you may find it difficult to take time to care for yourself, but it is essential. Juggling work and family responsibilities will drain you of energy. "You can 't pour from an empty cup." is a metaphor that sums up the importance of self-care. Â
Yes, caring for yourself is essential. How do you know if you need help? According to the National Institute of Aging be aware of these signs of burnout and tips to help you cope:
Feeling exhausted, overwhelmed, or anxious
Becoming easily angered or impatient
Feeling lonely or disconnected from others
Having trouble sleeping or not getting enough sleep
Feeling sad or hopeless, or losing interest in activities you used to enjoy
Having frequent headaches, pain, or other physical problems
Not having enough time to exercise or prepare healthy food for yourself
Skipping showers or other personal care tasks such as brushing your teeth
Misusing alcohol or drugs, including prescription medications
Don’t wait until you are completely overwhelmed. Learn what your own warning signs are and take steps to minimize sources of stress where possible like these suggestions:
Be active. Find something active that you enjoy. That might be walking, dancing, gardening, 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.
Prioritize sleep. Aim to get seven to nine 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 relaxation techniques like meditation, tai chi, or yoga. Download a smartphone app with guided meditations or relaxing music. Many of these apps are free.
Make time to relax. 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 magazine, or working on a hobby.
Keep up with your own health. Make that doctor’s appointment you’ve been putting off. Tell your doctor that you’re a caregiver: They may be able to suggest resources online or in your community.
Reach out for support. Talk to a trusted family member or friend or seek counseling from a mental health professional. Join an online or in-person support group for caregivers. These are people who will know what you’re going through and may have suggestions or advice.Â
NJ Health Hospice and Palliative Care is a healthcare resource for those with terminal illnesses and may be an option to help support a family caregiver.Â
Call us anytime at 856-696-5340 to learn more.
Take a break if you need it. Ask another family member or friend to step in, hire an aide to come for a few hours a week, or sign up the older person for 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. Express your feelings by writing in a journal or talking with a friend.
The National Institute of Aging website offers insight, tips and access to resources to help caregiver. Visit Taking Care of Yourself: Tips for Caregivers | National Institute on Aging for more information.Â