Fast Facts

Avoid caregiver burnout and improve overall well-being by practicing all five areas of self-care (physical, social, mental, spiritual, and emotional).
Take care of the body with sleep, fuel and exercise.
Keep the mind healthy with both stimulating and stress-reducing activities.
Find a grounding force in faith and spirituality.
Connect with people to prevent loneliness and isolation.

Taking care of an aging loved one can be challenging, rewarding, and stressful. When you add full-time (or part-time) employment to the mix, you may find the stress overwhelming. Throw in a spouse and a few teenagers or young adults, and you have a recipe for burnout.

Self-Care Tips for You

This article provides tips for self-care in five categories:

Physical
Social
Mental
Spiritual
Emotional

Balancing all five categories is important to your well-being. Try not to compartmentalize self-care into another to-do on your list. Instead, practice it throughout the day as much as possible.

Physical

Taking care of your body is essential. Without adequate sleep, fuel, and exercise, your energy levels will plummet. You won’t think clearly, and you may even get sick. The following self-care ideas are the foundation on which to build your overall health and well-being:

Fuel your body with healthy food. A healthy diet will also help pump up your immune system.
Move. Take walking breaks. Lap the interior of your home or office building once an hour. Even a brisk walk each morning or evening can make a huge difference. Bonus: you’ll sleep better at night.
Enjoy the great outdoors. Fresh air and sunshine can improve your attitude. When it’s nice out, spending time outdoors with your loved one can be a great way to connect.
Drink water. Keep your muscles hydrated. Most experts recommend at least 8 cups of water over the course of the day.
Practice good sleep habits. Develop a nighttime routine. Practice slow, deep breathing when trying to fall sleep. Aim to get seven to nine hours of sleep each night.

Mental

Mental self-care is a delicate balance between stimulating your brain with challenging activities and reducing stress and overstimulation. Try these tips for mental self-care:

Start each day with three realistic goals. Write them down. What would make you feel successful today?
Create “stop doing” goals. What activities or thoughts suck time or energy from your day? Limit or eliminate them. Keep in mind that self-care is NOT a waste of time.
Delegate. What tasks are “busy work” for you? Could someone else take these over? You don’t have to do it all.
Clean and organize it. Your workspace, desk, car and home should be decluttered. While organizing, use technology to your advantage. Consider whether you can store files digitally.
Be creative. Cook, bake, or paint a picture. Write a poem or story. Everyone can be creative—just in different ways.

Spiritual

Spirituality and faith can be a grounding force for those who are going through a tough time or feeling overwhelmed. Consider these ideas for spiritual self-care:

Connect with a religious community. A church, temple, mosque, or synagogue can provide community. According to Pew Research, actively religious people report being happier.
Read and reflect. Read a sacred text or inspirational passage and consider its meaning. Uplifting stories, literature, or essays can connect you to spiritual themes and insights that enrich your life.
Practice prayer. Prayer is a practice that can be done anywhere at any time to connect with God or a higher power.
Practice mindfulness or meditate. Mindfulness is a type of meditation during which you focus on your breath. Meditation can be as simple as deep breathing for an extended period of time.
Focus on joy and gratitude. Keep a journal to document what you’re grateful for each day. Rather than dwelling on problems and negativity, write about people, places, and situations that bring you joy.
Let the spirit move you. Try yoga, tai chi, liturgical dance, labyrinth walking, or walking meditation. These practices connect your mind and body.

Social

We need people. Loneliness and social isolation can lead to serious conditions such as clinical depression. Staying connected to friends, family, and loved ones will prevent burnout. As a caregiver, you can weave social connections into your regular day to practice self-care:

Take time to laugh. Slow down. Watch a funny movie, listen to a comedian, ask your smart speaker to tell you a joke. Play a funny game. Spend time with young children.
Take a break. Respite care isn’t a luxury. It’s a necessity. Don’t allow work or caregiving to cause you to neglect the important relationships in your life.
Plan a party. Virtual or otherwise. Zoom, Skype, Facetime, and Facebook video chat can allow you to connect with friends, old and new!
Choose your friends wisely. Surround yourself with positive people who encourage you and lift your spirit. Set boundaries with people who bring you down or drain your energy.
Attend a support group. You’re not alone. More than one in six Americans are working AND caring for an elderly or disabled loved one. Support group members can share their experience, validate your feelings, and encourage you.

Emotional

Your emotional health is your ability to accept and manage feelings. It affects every other area of your life: your physical health, mental fitness, social well-being and relationships, and spirituality. Consider these 10 tips to become emotionally fit:

Embrace change. Change is hard and letting go of “what was” or “what might have been” is not easy. However, resilience and acceptance will bring calm and joy.

Be self-aware. Ask yourself, “How’s that working for me?” Is your behavior helping or hurting the situation? Pause, reflect, and choose a response that will best serve your own needs.

Accept help. A coach, counselor, or Care Guide at Homethrive can help you gain a fresh perspective and clarity. Don’t be too proud to accept help from those who offer caregiving, family, or work support.

Mind your thoughts. Often, we’re our own worst enemies. What are you telling yourself? Stifle your inner critic. If it’s “too mean” to say to a friend, stop talking to yourself that way.

Practice compassion. Not only for others, but also for yourself. It’s unproductive to expect perfection from yourself and excuse others for “being human.”

Say yes to self-care. Life doesn’t have to be about just enduring. Recharge in all five areas to celebrate life.

Our Care Guides are professional social workers who can coach you through challenging situations, provide emotional support, and save you time and energy by researching specialists, assisting with tasks, or making phone calls on your behalf.