Being a caregiver can be emotionally and physically exhausting, especially during the COVID-19 pandemic. Due to the pandemic, caregivers might be under the additional stress of keeping their vulnerable loved ones safe and healthy and might be experiencing greater isolation from stay-at-home guidelines. It’s critical during this time for caregivers to practice self-care for their own well-being. 

While practicing self-care might not always feel easy, neglecting ourselves can result in feelings of being overwhelmed, tired, and worried. We can also start to develop physical problems in our bodies such as headaches and difficulty with sleep. It’s important to remember that as a caregiver, you are not alone and there are steps you can take (big and small) to prioritize your emotional and physical health. 

Here are some tips to help you practice self-care. 

5 Tips for Practicing Self-Care as a Caregiver:

1. Ask for Help. Oftentimes the first step at self-care is asking for help. The Mayo Clinic recommends making a list of specific things you need help with, such as picking up groceries or running an errand. Then let your friends and family choose from the list what they can help you with. If you do not have a support network in your area, you may look into financial assistance that is sometimes available in different states to caregivers to hire someone who can help you with some of your daily tasks. 

2. Connect with a Community. Find organizations and groups in your community that meet regularly. The groups can be centered around a topic or activity that you’re interested in, or they can be emotional support groups for caregivers. You can also connect with support groups virtually outside your local community. For example, check out Facebook Groups such as A Mother’s Rest or We are Brave Together. Whichever type of group you choose, it can help to provide a sense of community. 

3. Set Goals. By setting specific goals each week of what you want to achieve, tasks that once felt overwhelming start to feel manageable. The key to setting goals is to make them bite-size - placing larger goals into smaller tasks that you can do one at a time each day. Remember that goals can help you to feel organized and on track to reach the outcomes you would like to achieve. It’s okay to veer off the path sometimes, but setting realistic, small, and manageable goals will help. Check out some of the tools from MindTools on setting goals. 

4. Practice Self-Compassion. The practice of self-compassion really just means being kind to yourself, especially when it comes to self-talk. Caregiving can be challenging, which is why it’s essential to give yourself self-compassion for the work you are doing. Harvard Medical School mentions that while you might feel guilty for wanting to take time for yourself, or admitting that you are having a difficult time, remember that practicing self-care and self-compassion allows you to remain balanced and effective in your caregiving. Guided meditations can also be a great tool to practice self-compassion. 

5. Reduce Stress. This might look like saying “no” more often and setting boundaries with what you can and cannot do during the week. It can also mean making time for yourself, even if it’s only a few moments throughout the day, such as listening to your favorite song or going for a short walk. Depending on your loved one’s level of support needs,  utilizing enabling technology solutions can also help you as a caregiver by allowing your loved one to have greater independence in the home and not have to rely on 24 hours in-person care. Enabling technology can provide you with peace of mind by receiving custom alerts based on your loved one’s activities only when help is needed. 

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