Take care of yourself and your family

Caring for Yourself and Your Family Member

As a family caregiver it is important to:

Please use the resources below to find out how you can get what you need as a caregiver.

The Caregiving Experience

No two are the same

Caregiving affects family caregivers differently depending on to whom they provide care and where they are in their own lives. According to the National Alliance for Caregiving, 3.9 million U.S. caregivers provide care for only children, 48.9 million care for only adults and 12.9 million care for both child and adult recipients. Young caregivers may have to postpone their education to care for a family member, whereas, mid-life women in the labor force who begin caregiving often stop working to care for their family member.

Caregiving demands also differ depending on the situation. For example, caregiving can be much more difficult in higher demand situations such as when a child has a developmental disability, caring for a veteran with post-traumatic stress disorder (PTSD), or when a parent has dementia. Significant or long term strain is often referred to as “caregiver burden.” Caregiving strain is often more significant in circumstances where caregivers do not have enough resources (information, skills, social support, respite, and community services) and feel overwhelmed.

Balance is important but often difficult to achieve

Physical Impact

Being a family caregiver requires a balance of caring for yourself and the one that you are caring for. It is important that you take time to reflect about your own physical and psychological health.

Caregivers who experience higher levels of strain:

Emotional Effects

When experiencing caregiver burden, feelings of distress and depression can also occur. A decline in caregiver’s health can impact the care recipient’s health as well. Care recipients can be at a greater risk for experiencing declines in functional abilities (e.g. difficulties with physical mobility) and being institutionalized when caregivers experience problems with depression and lack effective coping styles.

Positive aspects of caregiving

Caregiving isn’t always dampened with feelings of burden and distress. There are many benefits to being a caregiver.

How are you doing?

Now that you are aware of the variety of caregiving situations and responses of caregivers, take a moment to think about how you are feeling. Complete one or more of these brief, self-scoring questionnaires to determine how you are doing.

If you are feeling overwhelmed, please check out our Taking Care of You section for self-care tips and resources that can help.

Taking Care of YOU: Self-Care for Family Caregivers

By Family Caregiver Alliance

First, Care for Yourself

On an airplane, an oxygen mask descends in front of you. What do you do? As we all know, the first rule is to put on your own oxygen mask before you assist anyone else. Only when we first help ourselves can we effectively help others. Caring for yourself is one of the most important—and one of the most often forgotten—things you can do as a caregiver. When your needs are taken care of, the person you care for will benefit, too.

Effects of Caregiving on Health and Well-Being

We hear this often: “ My husband is the person with Alzheimer’s, but now I’m the one in the hospital! ” Such a situation is all too common. Researchers know a lot about the effects of caregiving on health and well-being. For example, if you are a caregiving spouse between the ages of 66 and 96 and are experiencing mental or emotional strain, you have a risk of dying that is 63 percent higher than that of people your age who are not caregivers. 1 The combination of loss, prolonged stress, the physical demands of caregiving, and the biological vulnerabilities that come with age place you at risk for significant health problems as well as an earlier death.

Older caregivers are not the only ones who put their health and well-being at risk. If you are a baby boomer who has assumed a caregiver role for your parents while simultaneously juggling work and raising adolescent children, you face an increased risk for depression, chronic illness, and a possible decline in quality of life.

Family caregivers are also at increased risk for depression and excessive use of alcohol, tobacco, and other drugs. Caregiving can be an emotional roller coaster. On the one hand, caring for your family member demonstrates love and commitment and can be a very rewarding personal experience. On the other hand, exhaustion, worry, inadequate resources, and continuous care demands are enormously stressful. Caregivers are more likely to have a chronic illness than are non-caregivers, namely high cholesterol, high blood pressure, and a tendency to be overweight. Studies show that an estimated 46 percent to 59 percent of caregivers are clinically depressed.

Taking Responsibility for Your Own Care

You cannot stop the impact of a chronic or progressive illness or a debilitating injury on someone for whom you care. But there is a great deal that you can do to take responsibility for your personal well-being and to get your own needs met.

Identifying Personal Barriers

Many times, attitudes and beliefs form personal barriers that stand in the way of caring for yourself. Not taking care of yourself may be a lifelong pattern, with taking care of others an easier option. However, as a family caregiver you must ask yourself: “ What good will I be to the person I care for if I become ill? If I die? ” Breaking old patterns and overcoming obstacles is not an easy proposition, but it can be done—regardless of your age or situation. The first task in removing personal barriers to self-care is to identify what is in your way. For example:

Sometimes caregivers have misconceptions that increase their stress and get in the way of good self-care. Here are some of the most commonly expressed:

“ I never do anything right, ” or “ There ʼ s no way I could find the time to exercise ” are examples of negative self-talk, another possible barrier that can cause unnecessary anxiety. Instead, try positive statements: “ I ʼ m good at giving John a bath. ” “ I can exercise for 15 minutes a day. ” Remember, your mind tends to believe what you tell it.

Because we base our behavior on our thoughts and beliefs, attitudes and misconceptions like those noted above can cause caregivers to continually attempt to do what cannot be done, to control what cannot be controlled. The result is feelings of continued failure and frustration and, often, an inclination to ignore your own needs. Ask yourself what might be getting in your way and keeping you from taking care of yourself.

Moving Forward

Once you Кј ve started to identify any personal barriers to good self-care, you can begin to change your behavior, moving forward one small step at a time. Following are some effective tools for self-care that can start you on your way.

Tool #1: Reducing Personal Stress

How we perceive and respond to an event is a significant factor in how we adjust and cope with it. The stress you feel is not only the result of your caregiving situation but also the result of your perception of it—whether you see the glass as half-full or half-empty. It is important to remember that you are not alone in your experiences.

Your level of stress is influenced by many factors, including the following:

Steps to Managing Stress

“ God grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
and (the) wisdom to know the difference. ”

Tool #2: Setting Goals

Setting goals or deciding what you would like to accomplish in the next three to six months is an important tool for taking care of yourself. Here are some sample goals you might set:

Example (Goal and Action Steps):
Goal: Feel more healthy.
Possible action steps:

Tool #3: Seeking Solutions

Seeking solutions to difficult situations is, of course, one of the most important tools in caregiving. Once you Кј ve identified a problem, taking action to solve it can change the situation and also change your attitude to a more positive one, giving you more confidence in your abilities.

Steps for Seeking Solutions

Note: All too often, we jump from Step 1 to Step 7 and then feel defeated and stuck. Concentrate on keeping an open mind while listing and experimenting with possible solutions.

Tool #4: Communicating Constructively

Being able to communicate constructively is one of a caregiver Кј s most important tools. When you communicate in ways that are clear, assertive, and constructive, you will be heard and get the help and support you need. The box below shows basic guidelines for good communication.

Communication Guidelines

Tool #5: Asking for and Accepting Help

When people have asked if they can be of help to you, how often have you replied, “ Thank you, but I’m fine. ” Many caregivers don ʼ t know how to marshal the goodwill of others and are reluctant to ask for help. You may not wish to “ burden ” others or admit that you can’t handle everything yourself.

Be prepared with a mental list of ways that others could help you. For example, someone could take the person you care for on a 15-minute walk a couple of times a week. Your neighbor could pick up a few things for you at the grocery store. A relative could fill out some insurance papers. When you break down the jobs into very simple tasks, it is easier for people to help. And they do want to help. It is up to you to tell them how.

Help can come from community resources, family, friends, and professionals. Ask them. Don Кј t wait until you are overwhelmed and exhausted or your health fails. Reaching out for help when you need it is a sign of personal strength.

Tips on How to Ask

Tool #6: Talking to the Physician

In addition to taking on the household chores, shopping, transportation, and personal care, 37 percent of caregivers also administer medications, injections, and medical treatment to the person for whom they care. Some 77 percent of those caregivers report the need to ask for advice about the medications and medical treatments. The person they usually turn to is their physician.

But while caregivers will discuss their loved one ʼ s care with the physician, caregivers seldom talk about their own health, which is equally important. Building a partnership with a physician that addresses the health needs of the care recipient and the caregiver is crucial. The responsibility of this partnership ideally is shared between you, the caregiver, the physician, and other healthcare staff. However, it will often fall to you to be assertive, using good communication skills, to ensure that everyone ʼ s needs are met—including your own.

Tips on Communicating with Your Physician

Tool #7: Starting to Exercise

You may be reluctant to start exercising, even though you Кј ve heard it Кј s one of the healthiest things you can do. Perhaps you think that physical exercise might harm you, or that it is only for people who are young and able to do things like jogging. Fortunately, research suggests that you can maintain or at least partly restore endurance, balance, strength, and flexibility through everyday physical activities like walking and gardening. Even household chores can improve your health. The key is to increase your physical activity by exercising and using your own muscle power.

Exercise promotes better sleep, reduces tension and depression, and increases energy and alertness. If finding time for exercise is a problem, incorporate it into your daily activity. Perhaps the care recipient can walk or do stretching exercise with you. If necessary, do frequent short exercises instead of those that require large blocks of time. Find activities you enjoy.

Walking, one of the best and easiest exercises, is a great way to get started. Besides its physical benefits, walking helps to reduce psychological tension. Walking 20 minutes a day, three times a week, is very beneficial. If you can Кј t get away for that long, try to walk for as long as you can on however many days you can. Work walking into your life. Walk around the mall, to the store, or a nearby park. Walk around the block with a friend.

Tool #8: Learning from Our Emotions

It is a strength to recognize when your emotions are controlling you (instead of you controlling your emotions). Our emotions are messages to which we need to listen. They exist for a reason. However negative or painful, our feelings are useful tools for understanding what is happening to us. Even feelings such as guilt, anger, and resentment contain important messages. Learn from them, then take appropriate action.

For example, when you cannot enjoy activities you previously enjoyed, and your emotional pain overshadows all pleasure, it is time to seek treatment for depression—especially if you are having thoughts of suicide. Speaking with your physician is the first step. (See the FCA fact sheet Depression and Caregiving.)

Caregiving often involves a range of emotions. Some feelings are more comfortable than others. When you find that your emotions are intense, they might mean the following:

Summing Up

Remember, it is not selfish to focus on your own needs and desires when you are a caregiver—it ʼ s an important part of the job. You are responsible for your own self-care. Focus on the following self-care practices:

It’s up to you!

Resources

Family Caregiver Alliance
National Center on Caregiving
(415) 434-3388 | (800) 445-8106
Website: www.caregiver.org
Email: info@caregiver.org
FCA CareNav: https://fca.cacrc.org/login
Services by State: https://www.caregiver.org/connecting-caregivers/services-by-state/

Family Caregiver Alliance (FCA) seeks to improve the quality of life for caregivers through education, services, research and advocacy. Through its National Center on Caregiving, FCA offers information on current social, public policy and caregiving issues and provides assistance in the development of public and private programs for caregivers. For residents of the greater San Francisco Bay Area, FCA provides direct support services for caregivers of those with Alzheimer’s disease, stroke, traumatic brain injury, Parkinson’s and other debilitating disorders that strike adults.

Other Organizations and Links

Administration for Community Living
For caregiver support groups, respite providers, and other caregiving services.
www.acl.gov

Eldercare Locator
eldercare.acl.gov
(800) 677-1116

ARCH National Respite Network and Resource Center
www.archrespite.org

Recommended Reading

The Caregiver Helpbook: Powerful Tools for Caregivers
www.powerfultoolsforcaregivers.org

Credits

1 Shultz, Richard and Beach, Scott (1999). Caregiving as A Risk for Mortality: The Caregiver Health Effects Study. JAMA, December 15, 1999, vol. 282, No. 23.

A special thank you the Powerful Tools for Caregivers program for permission to use information from The Caregiver Helpbook and their Powerful Tools for Caregivers Class Leader Tips Manual. The Caregiver Helpbook is highly recommended reading for caregivers.

This fact sheet was prepared by Family Caregiver Alliance. В© 2003, 2012 Family Caregiver Alliance. All rights reserved.

Related Resources

In Depth | 18 minutes

Depression and Caregiving

By Family Caregiver Alliance andВ reviewed by Beth MacLeod, Licensed Clinical Social Worker (LCSW)

Introduction Many people with symptoms of depression don’t describe themselves as feeling depressed. Some people don’t recognize the symptoms in themselves, while others may have a hard time admitting they feel depressed. It can be embarrassing to talk abo

In Depth | 12 minutes

Dementia, Caregiving, and Controlling Frustration

By Family Caregiver Alliance

The Stresses of Caregiving Caring for an individual with AlzheimerКјs disease or a related dementia can be challenging and, at times, overwhelming. Frustration is a normal and valid emotional response to many of the difficulties of being a caregiver. While

Перевод «care of yourself and your» на русский

берегите себя и своих
beregite sebya i svoikh

6 примеров, содержащих перевод

заботиться о себе и своих
zabotit’sya o sebe i svoikh

5 примеров, содержащих перевод

заботиться о себе и своем
zabotit’sya o sebe i svoyem

4 примеров, содержащих перевод

берегите себя и своего
beregite sebya i svoyego

4 примеров, содержащих перевод

Берегите себя и свое
Beregite sebya i svoye

3 примеров, содержащих перевод

заботитесь о себе и своем
zabotites’ o sebe i svoyem

3 примеров, содержащих перевод

ухода за собой и своим
ukhoda za soboy i svoim

3 примеров, содержащих перевод

Берегите себя и свою
Beregite sebya i svoyu

3 примеров, содержащих перевод

позаботиться о себе и своей
pozabotit’sya o sebe i svoyey

3 примеров, содержащих перевод

Заботьтесь о себе и своих
Zabot’tes’ o sebe i svoikh

3 примеров, содержащих перевод

береги себя и своих
beregi sebya i svoikh

2 примеров, содержащих перевод

Заботьтесь о себе и своем
Zabot’tes’ o sebe i svoyem

2 примеров, содержащих перевод

Позаботьтесь о себе и своем
Pozabot’tes’ o sebe i svoyem

2 примеров, содержащих перевод

берегите себя и ваших
beregite sebya i vashikh

2 примеров, содержащих перевод

Берегите себя и свои
Beregite sebya i svoi

Family Caregiving

As a family caregiver, you face many new responsibilities. Here’s how to find support, overcome challenges, and make caregiving more rewarding for both you and the person you’re caring for.

What is family caregiving?

As life expectancies increase, medical treatments advance, and increasing numbers of people live with chronic illness and disabilities, more and more of us find ourselves caring for a loved one at home. Whether you’re taking care of an aging parent, a handicapped spouse, or looking after a child with a physical or mental illness, providing care for a family member in need is an act of kindness, love, and loyalty. Day after day, you gift your loved one your care and attention, improving their quality of life, even if they’re unable to express their gratitude.

Regardless of your particular circumstances, being a family caregiver is a challenging role and likely one that you haven’t been trained to undertake. And like many family caregivers, you probably never anticipated this situation. However, you don’t have to be a nursing expert, a superhero, or a saint in order to be a good family caregiver. With the right help and support, you can provide loving, effective care without having to sacrifice yourself in the process. And that can make family caregiving a more rewarding experience—for both you and your loved one.

New to family caregiving?

Learn as much as you can about your family member’s illness or disability and how to care for it. The more you know, the less anxiety you’ll feel about your new role and the more effective you’ll be.

Seek out other caregivers. It helps to know you’re not alone. It’s comforting to give and receive support from others who understand exactly what you’re going through.

Trust your instincts. Remember, you know your family member best. Don’t ignore what doctors and specialists tell you, but listen to your gut, too.

Encourage your loved one’s independence. Caregiving does not mean doing everything for your loved one. Be open to technologies and strategies that allow your family member to remain as independent as possible.

Know your limits. Be realistic about how much of your time and yourself you can give. Set clear limits, and communicate those limits to doctors, family members, and other people involved.

Family caregiving tip 1: Accept your feelings

Caregiving can trigger a host of difficult emotions, including anger, fear, resentment, guilt, helplessness, and grief. It’s important to acknowledge and accept what you’re feeling, both good and bad. Don’t beat yourself up over your doubts and misgivings. Having these feelings doesn’t mean that you don’t love your family member—they simply mean you’re human.

What you may feel about being a family caregiver

Even when you understand why you’re feeling the way you do, it can still be upsetting. In order to deal with your feelings, it’s important to talk about them. Don’t keep your emotions bottled up. Find at least one person you trust to confide in, someone who’ll listen to you without interruption or judgment.

Tip 2: Find caregiver support

Even if you’re the primary family caregiver, you can’t do everything on your own. This is especially true if you’re caregiving from a distance (more than an hour’s drive from your family member). You’ll need help from friends, siblings, and other family members, as well as from health professionals. If you don’t get the support you need, you’ll quickly burn out—which will compromise your ability to provide care.

But before you can ask for help, you need to have a clear understanding of your family member’s needs. Take some time to list all the caregiving tasks required, making it as specific as possible. Then determine which activities you’re able to perform (be realistic about your capabilities and the time you have available). The remaining tasks on the list are the ones you’ll need to ask others to help you with.

Asking family and friends for help

It’s not always easy to ask for help, even when you desperately need it. Perhaps you’re afraid to impose on others or worried that your request will be resented or rejected. But if you simply make your needs known, you may be pleasantly surprised by the willingness of others to pitch in. Many times, friends and family members want to help, but don’t know how. Make it easier for them by:

Other places you can turn for caregiver support include:

Affordable Online Therapy for Help and Support

Get professional help from BetterHelp’s network of licensed therapists.

HelpGuide is reader supported. We may receive a commission if you sign up for BetterHelp through the provided link. Learn more.

Need urgent help? Click here.

Tip 3: Really connect with your loved one

Pablo Casals, the world-renowned cellist, said, “The capacity to care is the thing which gives life its deepest significance.” When handled in the right way, caring for a loved one can bring meaning and pleasure—to both you, the caregiver, and to the person you’re caring for. Staying calm and relaxed and taking the time each day to really connect with the person you’re caring for can release hormones that boost your mood, reduce stress, and trigger biological changes that improve your physical health. And it has the same effect on your loved one, too.

Even if the person you’re caring for can no longer communicate verbally, it’s important to take a short time each day to focus fully on him or her. Avoid all distractions—such as the TV, cell phone, and computer—make eye contact (if that’s possible), hold the person’s hand or stroke their cheek, and talk in a calm, reassuring tone of voice. When you connect in this way, you’ll experience a process that lowers stress and supports physical and emotional well-being—for both of you—and you’ll experience the “deepest significance” that Casals talks about.

Tip 4: Attend to your own needs

If you’re distracted, burned out, or otherwise overwhelmed by the daily grind of caregiving, you’ll likely find it difficult to connect with the person you’re caring for. That’s why it’s vital that you don’t forget about your own needs while you’re looking after your loved one. Caregivers need care, too.

Emotional needs of family caregivers

Take time to relax daily, and learn how to regulate yourself and de-stress when you start to feel overwhelmed. As explained above, one way to achieve this is to really connect with the person you’re caring for. If that isn’t possible, employ your senses to effectively relieve stress in the moment, and return to a balanced state.

Talk with someone to make sense of your situation and your feelings about it. There’s no better way of relieving stress than spending time face-to-face with someone who cares about you.

Keep a journal. Some people find it helpful to write down their thoughts and feelings to help them see things more clearly.

Feed your spirit. Pray, meditate, or do another activity that makes you feel part of something greater. Try to find meaning in both your life and in your role as a caregiver.

Watch out for signs of depression, anxiety, or burnout and seek professional help if needed.

Social and recreational needs of family caregivers

Stay social. Make it a priority to visit regularly with other people. Nurture your close relationships. Don’t let yourself become isolated.

Do things you enjoy. Laughter and joy can help keep you going when you face trials, stress, and pain.

Maintain balance in your life. Don’t give up activities that are important to you, such as your work or hobbies.

Give yourself a break. Take regular breaks from caregiving, and give yourself an extended break at least once a week.

Find a community. Join or reestablish your connection to a religious group, social club, or civic organization. The broader your support network, the better.

Physical needs of family caregivers

Exercise regularly. Try to get in at least 30 minutes of exercise, three times per week. Exercise is a great way to relieve stress and boost your energy. So, try to get moving, even if you’re tired.

Eat right. Well-nourished bodies are better prepared to cope with stress and get through busy days. Keep your energy up and your mind clear by eating nutritious meals at regular intervals throughout the day.

Avoid alcohol and drugs. It can be tempting to turn to substances for escape when life feels overwhelming, but they can easily compromise the quality of your caregiving. Instead, try dealing with problems head on and with a clear mind.

Get enough sleep. Aim for an average of eight hours of solid, uninterrupted sleep every night. Otherwise, your energy level, productivity, and ability to handle stress will suffer.

Keep up with your own health care. Go to the doctor and dentist on schedule, and keep up with your own prescriptions or medical therapy. As a caregiver, you need to stay as strong and healthy as possible.

Tip 5: Take advantage of community services

Most communities have services to help caregivers. Depending on where you live, the cost may be based on your ability to pay or covered by the care receiver’s insurance or your health service. Services that may be available in your community include adult day care centers, home health aides, home-delivered meals, respite care, transportation services, and skilled nursing.

Caregiver services in your community. Call your local senior center, county information and referral service, family services, or hospital social work unit for contact suggestions. Advocacy groups for your loved one’s illness or disability may also be able to recommend local services. In the U.S., contact your local Area Agency on Aging for help with caring for older family members.

Caregiver support for veterans. If your care recipient is a veteran, they may be eligible for additional support services. In the U.S., for example, home health care coverage, financial support, nursing home care, and adult day care benefits are often available.

Your family member’s affiliations. Fraternal organizations such as the Elks, Eagles, or Moose lodges may offer some assistance if your loved one is a longtime dues-paying member. This help may take the form of phone check-ins, home visits, or transportation.

Community transportation services. Many communities offer free or low-cost transportation services for trips to and from medical appointments, day care, senior centers, and shopping malls.

Adult day care. If your senior loved one is well enough, consider the possibility of adult day care. An adult day care center can provide you with needed breaks during the day or week, and your loved one with some valuable diversions and activities.

Personal care services. Help with activities of daily living, such as dressing, bathing, feeding, or meal preparation may be provided by home care aides, hired companions, certified nurse’s aides, or home health aides. Home care help might also provide limited assistance with tasks such as taking blood pressure or offering medication reminders.

Health care services. Some health care services can be provided at home by trained professionals such as physical or occupational therapists, social workers, or home health nurses. Check with your insurance or health service to see what kind of coverage is available. Hospice care can also be provided at home.

Meal programs. Your loved one may be eligible to have hot meals delivered at home by a Meals on Wheels program. Religious and other local organizations sometimes offer free lunches and companionship for the sick and elderly.

Tip 6: Provide long-distance care

Many people take on the role of designated caregiver for a family member—often an older relative or sibling—while living more than an hour’s travel away. Trying to manage a loved one’s care from a distance can add to feelings of guilt and anxiety and present many other obstacles. But there are steps you can take to prepare for caregiving emergencies and ease the burden of responsibility.

Set up an alarm system for your loved one. Because of the distance between you, you won’t be able to respond in time to a life-threatening emergency, so subscribe to an electronic alert system. Your loved one wears the small device and can use it to summon immediate help.

Manage doctor and medical appointments. Try to schedule all medical appointments together, at a time when you’ll be in the area. Make the time to get to know your loved one’s doctors and arrange to be kept up-to-date on all medical issues via the phone when you’re not in the area. Your relative may need to sign a privacy release to enable their doctors to do this.

Use a case manager. Some hospitals or insurance plans can assign case managers to coordinate your loved one’s care, monitor their progress, manage billing, and communicate with the family.

Investigate local services. When you’re not there, try to find local services that can offer home help services, deliver meals, or provide local transportation for your loved one. A geriatric care manager can offer a variety of services to long-distance caregivers, including providing and monitoring in-home help for your relative.

Schedule regular communication with your loved one. A daily email, text message, or quick phone call can let your relative know that they’re not forgotten and give you peace of mind.

Arrange telephone check-ins from a local religious group, senior center, or other public or nonprofit organization. These services offer prescheduled calls to homebound older adults to reduce their isolation and monitor their well-being.

Authors: Melinda Smith, M.A., Jeanne Segal, Ph.D., and Lawrence Robinson.

Last updated: October 2020

“Trauma- and Stressor-Related Disorders.” In In Diagnostic and Statistical Manual of Mental Disorders. DSM Library. American Psychiatric Association, 2013. https://doi.org/10.1176/appi.books.9780890425596.dsm07

CDC – How Much Sleep Do I Need? – Sleep and Sleep Disorders. (n.d.). Retrieved April 8, 2022, from https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

Eckstein, M., Mamaev, I., Ditzen, B., & Sailer, U. (2020). Calming Effects of Touch in Human, Animal, and Robotic Interaction—Scientific State-of-the-Art and Technical Advances. Frontiers in Psychiatry, 11, 555058. https://doi.org/10.3389/fpsyt.2020.555058

Exercising to Relax—Harvard Health Publishing—Harvard Health. (n.d.). Retrieved April 8, 2022, from https://www.health.harvard.edu/staying-healthy/exercising-to-relax

Jr, Steven May. “Guidebook for Mental Health Caregivers | The National Alliance for Caregiving,” August 2, 2021. https://www.caregiving.org/guidebook-for-mental-health-caregivers/

Get more help

For Family Caregivers: Guides and Checklists – Helps family caregivers of chronically or seriously ill patients navigate home care. (Next Step in Care)

Family Caregiver Toolbox – Tips and information to help caregivers care for their loved ones and themselves. (Caregiver Action Network)

FCA Learning Center – Articles, videos, and online classes tackling a variety of caregiving challenges. (Family Caregiver Alliance)

Caregiving services in the U.S.

Find Help in Your Community – Connects families to community-based resources for senior care. (Eldercare Locator)

Healthfinder – Find health care and other services near you. (U.S. Department of Health and Human Services)

Caregiving services in other countries

Your Guide to Care and Support – NHS services available to UK carers of disabled children and adults, including respite care. (NHS)

My Aged Care – Information on contacts and services available to assist you with ageing and aged care issues in Australia, including home care services for seniors. (Australian Government Depart of Health and Ageing)

Resources for Seniors – Information on services for seniors in Canada, including in-home support. (Government of Canada)

13 Ways to Take Care of Yourself Every Day

It’s 7:30 a.m. and your alarm is blaring. Squinty-eyed, you reach for your phone, fumbling to swipe that horrible noise off, sinking back into the mattress, your eyes fading to black again… until you shoot straight up, eyes wide open, realizing you’ve already pushed snooze three times. You’re late. So you bolt out from under the covers and, like a blur, get dressed and go to work.

You’re at the office (finally), and a million emails have rudely generated in your inbox, so you start shooting off responses, only to reply to the ones that come back seconds later. You only get up when nature calls and your stomach yells for food. Another blur and it’s already dark. Time to climb back under the covers…

Sleep, wake up, work. And repeat. That’s a daily grind that will have you burning out the next time your alarm goes off. There’s more to life than work. How can you make sure you’re getting a healthy dose of “me time”?

We asked the Young Entrepreneur Council, “What is one thing you can do every day to take care of yourself, before your work?” to find out.

1. Set specific time slots when you don’t work.

Focusing on work is a great excuse for not taking care of yourself. I have set specific time slots where I won’t work and will instead spend time on my family and me. These slots are first thing in the morning (before 8 a.m.) and dinnertime (5 to 8 p.m.). Except for events I must attend, these slots are sacred times for me to spend with my family and not work. Setting this up has been life-changing.

2. Start your day off with meditation.

I start every morning with a short 5–10-minute meditation using an app called Beditations. The meditation helps me visualize the things I’m most grateful for and allows me to minimize negativity and distractions. I find that early morning meditation increases my self-awareness and helps me put into perspective what really matters. I also tend to be much more positive, energetic and happy.

3. Work out.

I get up early most mornings and head to a free, outside workout called F3. Aside from obvious health benefits, it clears my mind and gets me in touch with the outdoors and in the company of good friends to start the day.

4. Get enough ZZZs.

The scientific benefits of sleep are innumerable. More sleep equates to more happiness, better health and improved decision-making. Not to mention that it detoxes the brain. In order to do your best work, it’s critical to consistently recharge your batteries.

5. Write a poem.

It sounds silly, random even, but this is something I’ve done every day that has dramatically reduced my stress while simultaneously opening my mind to many details in the world and opportunities that I would not have otherwise noticed. Start your day by writing a poem—even something as simple as a haiku.

6. Keep a journal.

Life is very busy. My journal is in bullet-form so I can jot down things I did, people I met, how I felt, etc. It’s been a great outlet to help me be present, remember the little moments and sort out challenges in both my personal and professional life.

7. Talk to friends and family.

Your friends and family are your biggest supporters. Even if you are having a very stressful and busy day, pick up the phone for a few minutes just to say hi to Mom or your best friend, and just talk about the good things that are happening in their lives. It will keep you grounded.

8. Wake up slowly.

It’s not unusual for me to answer 10 to 15 emails before even getting out of bed in the morning. But starting the day off like this often sets a negative tone for the day, and truthfully most issues can wait. I’m learning that I’m much happier when I take 30 to 45 minutes to wake up slowly and shower before checking email.

9. Read something fictional.

Refresh your mind by taking an afternoon break from your workflow and escaping to another world. Reading fictional stories stimulates the right side of your brain, sparking creative thought. That stimulation can make your day go a little smoother by thinking differently, solving problems in abstract ways and, most importantly, rejuvenating your soul.

10. Do yoga.

I have always been a very active person. I played water polo, swam, surfed, tried every sport out there. But in the last few years I started doing yoga a few days a week and it has changed my life. It’s the only place my phone is completely off and my mind is focused on myself only—no clients, employees or projects. It’s the easiest way to reset your mind and body in 60 minutes.

11. Listen to a podcast.

I find that one of the best practices to get fresh air and stimulate my brain is simply to take a walk and listen to a podcast with the podcast app that now comes standard on the iPhone. Do yourself a favor and listen to something non-business-related. For a little health or mindfulness, my favorites are Bulletproof Radio and Buddhist Geeks.

12. Put yourself on your schedule.

When you put yourself on your schedule, you won’t have meetings and appointments that prevent you from taking care of yourself. I prefer to put myself as my first appointment of the day to make sure I don’t get caught up in the day and decide to skip out on important things that keep me grounded, like exercise and meditation.

13. Make time for play.

Before becoming a father, I would have given an answer like many others: workout, meditate, yoga, etc. These are all exceptional ways to nurture yourself. After becoming a father, the greatest joy I can experience is playing with my children. It’s like taking that deep refreshing breath of sea air after a hard workout, but better.

Young Entrepreneur Council (YEC) is an invite-only organization comprising the world’s most promising young entrepreneurs. In partnership with Citi, YEC recently launched StartupCollective, a free virtual mentorship program that helps millions of entrepreneurs start and grow businesses.

Editor’s note: This post was originally published in June 2015 and has been updated for freshness, accuracy and comprehensiveness.