Managing the care of a loved one can be an overwhelming demand on time, emotions, and energy. Caregiving takes patience and often leads to fatigue, guilt, and frustration. Whether caring for one with physical disabilities or age-related conditions, it can become a grueling routine that takes a heavy toll on a caregiver.
The COVID-19 pandemic has added to the strain of caring for a loved one. The simple ways to find relief are now harder to maintain, such as a friend covering for you for a few hours to decompress from your duties. Finding
comfort in daily rituals
can offer much needed relief.
Here are 20 ways to self-care as a caregiver:
• Games, puzzles, or coloring books for adults.
Carry Sudoku, crossword puzzles, or coloring books on hand to do in your spare time. It offers a creative escape that keeps your brain functioning on a different level from caregiving tasks.
• A needlepoint or knitting project.
These hobbies offer a steady and consistent patterning with a peaceful flow that eases the mind.
• Meditate.
Regular meditation can provide a sense of peace, focus, and calm. There are meditation apps to get started or you can research different kinds of meditation techniques.
• Get dancing.
Put on a favorite upbeat song and dance around your living room. It gets the heart going and helps you escape into a joyful rhythm.
• Take a shower or bubble bath.
Relax under warm water and let your worries wash away. It can be cleansing physically and emotionally.
• Stretch.
Improve your flexibility and loosen up your muscles with stretching exercises*. You might not realize how tense you can become in a stressful caregiving environment.
• Deep breathing.
Try deep breathing exercises, or diaphragmatic breathing through your diaphragm, to reduce anxiety. Research best practices on how to do this properly*.
• Take a cat nap.
Lie down and close your eyes even if for only 10 minutes. This can pause the world around you, allowing you to restore your life balance.
• Re-visit favorite movies or tv shows.
Watching movies or shows you’ve seen before can provide a sense of comfort as you know how they will turn out and this can ease anxiety.
• Go for a walk or sit outside.
You can walk around the block or back yard if you have little time. Sit quietly just feeling the sun on your face. Observe every detail around you to help you feel as if you “got away”.
• Take photographs outside or inside.
Record all you see. This can help you see the world in a new way and appreciate nature around you.
• Try audiobooks.
Get a set of headphones and lose yourself in a good story, even if for just a short while.
•
Start a reading habit.
This is another way to lose yourself in story. Try new genres you might never have read before like memoir,
poetry, or non-fiction.
• Create a journal.
Writing down your thoughts and emotions can help vent them in a safe way, especially if you want to keep them private.
• Research online resources.
Connect with government, state, or private organizations for help finding resources in your community to deal with caregiving challenges.
• Join a support group.
Talking with other family caregivers can help you feel not so alone while improving spirits. It can also provide you with advice from members on dealing with similar situations you’re encountering.
• Stay connected.
Even if stressed, make time to talk with close friends and family members who uplift you. Be sure to stay away from negative people who can only make your situation seem hopeless and isolated.
• Get enough sleep.
Set a goal to establish a good sleep routine and to exercise a few hours each week, even if only 15 minutes at a time. Look on YouTube for short exercise videos.
• Eat healthy foods.
Try to find time once a week to make healthy meals and freeze them. Have nutritional snacks on hand to grab-and-go, and drink plenty of water.
• Design a family respite care plan.
If you have family or friends to help out, call a meeting and explain how you need regular time off from caregiving. Be specific in what you need and how much time. Such as, three hours off twice a week.
Finding time to yourself as a caregiver is key to managing your health. Whether it’s a quick walk, reading the chapter of a book, or listening to a concert on headphones. These moments can go a long way in rejuvenating your spirits and energy for the challenging role you face every day.
* Always talk to your doctor before beginning any new exercise or relaxation technique.