Self Care for Caregivers

Self-Care for Caregivers: Why It’s Critical to Give Yourself a Break 

We all want to be there for family members and loved ones. Whether it’s for a parent who needs support as they get older, or for a child with a chronic illness who requires around-the-clock care, the act of caregiving is a generous and heroic act that many take on without hesitation.  

For many caregivers, it’s a role taken on in middle age. In fact, 24.4% of adults aged 45 to 64 years are caregivers compared to 18.8% of adults aged 65 years and older. Often, these caregivers are sandwiched between caring for aging parents while still raising their own children. And when one in four (25.4%) women are caregivers compared to one in five (18.9%) men, it’s very often women who are bearing the brunt of the physical and emotional stress that caregivers often deal with. 

It can be gratifying and rewarding to take care of a loved one, but it also can be exhausting and frustrating. It’s crucial for you to prioritize self-care to maintain your physical and mental health, which in turn enables you to provide better care to your loved one. If you’re not taking care of yourself while taking care of others, it can lead to prolonged stress and exhaustion, and eventually burnout.  

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. You might not realize you’ve experienced burnout until it happens.

Signs of Caregiver Burnout 

• · Exhaustion 

  
  

• · Lack of energy 

  
  

• · Feeling isolated  

  
  

• · Irritation 

  
  

• · Losing interest in activities 

  
  

• · Avoiding people 

  
  

• · Feeling like you’re losing control 

  
  

• · Anxiety and depression 

  
  

You may also suffer from physical symptoms, such as: 

• · Headaches 

  
  

• · Increased or decreased appetite 

  
  

• · Body aches 

  
  

• · Insomnia 

  
  

Why Self-Care is So Important 

Self-care helps prevent burnout by providing you with opportunities to recharge and replenish your energy. It can help you prevent conditions related to chronic stress like:  

• · Increased risk of developing various health problems, like high blood pressure, heart disease, and diabetes 

  
  

• · Compromised immune system, which makes you more susceptible to illness.

  Practicing self-care is also important for: 

  
  
  
  

  • · Maintaining physical health: Caregiving can be physically demanding, involving lifting, assisting with mobility, and long hours. Self-care practices like exercise, healthy eating, and adequate sleep can help you maintain your physical strength and energy levels. 

    
    
  
  

  • · Supporting mental health: Caregiving can be emotionally draining, leading to stress, anxiety, and even depression. Engaging in activities that promote relaxation, like spending time in nature, practicing mindfulness, or pursuing hobbies, can help manage your mental well-being. 

    
    
  
  

  • · Better focus and concentration: When you’re well-rested and emotionally balanced, you’re better able to focus on the needs of the person you’re caring for, making fewer mistakes and providing more attentive care.  

    
    
  
  

  • · Increased patience and empathy: Taking care of yourself can help you cultivate more patience and empathy, allowing you to better understand and respond to the challenges faced by the person you’re caring for. 

    
    
  
  

  • · More effective caregiving:

    
    

    A caregiver who is physically and mentally healthy is better equipped to handle the daily tasks and challenges of caregiving, leading to more effective and positive caregiving experiences.  

    
    
  
  
  
  

  Caregiving: An Emotional Rollercoaster 

  
  
  
  

  Caregiving can include intense and sometimes conflicting highs and lows that can happen from day to day. Caregivers who neglect self-care are at a higher risk of developing depression, anxiety, and other mental health issues. Focusing on self-care can help ease related mental health issues and help you with: 

  
  
  
  

  Fostering positive relationships: When you prioritize self-care, you’re more likely to have the energy and emotional capacity to nurture your relationships with loved ones, including the person you’re caring for and other family members. Those close to you—especially other family in the home—may also be struggling, even if they are not responsible for care-giving directly.

  
  
  
  

  Reduced resentment and frustration: Taking time for oneself can help reduce feelings of resentment and frustration that can arise from the demands of caregiving, leading to more positive and harmonious relationships. 

  
  
  
  

  When to seek extra support

• Self-care is not selfish; it is a necessity for caregivers to maintain well-being, provide the best possible care, and prevent negative health consequences. It is essential for you to prioritize your own needs and seek support when needed. 

  
  
  
  

  Talking to a mental health professional can give you the space to be heard and work through heavy emotions both during and after giving support. MindGlow Health has providers who are experienced in helping you focus on your own feelings without judgement, guilt, or shame. If you’re a caregiver, you’re providing critical help to someone in need. You deserve the same level of support. Learn more about our services and how you can start feeling happier and healthier.

"Caring for others and yourself means your care has to be doubled. If we don’t prioritize self-care, we can’t truly hold space for those we care for."

By: Trudy Powell, LCSW.

https://www.cdc.gov/healthy-aging-data/media/pdfs/caregiver-brief-508.pdf