Caring for someone else—whether a child, parent or other loved one—can be a full-time job. Oftentimes, those in a caregiver role neglect their own needs while tending to those of others. 

But maintaining your own well-being is crucial in such an emotionally demanding role. Without a healthy self-care routine, a caregiver can slip into burnout and exhaustion, hindering your ability to fully and effectively take care of others. 

Self-care isn’t selfish—it’s essential, like putting on your own oxygen mask in a plane before putting on someone else’s. 

In honor of Mental Health Awareness Month, we’re sharing four ways you can practice self-care so you can effectively care for others.   

 

Prioritize your physical health 

Physical, emotional and mental health are all deeply interconnected. For holistic well-being, it’s critical to care for your physical health. 

Exercise regularly 

Even brief moments of activity can have a powerful impact in releasing endorphins, reducing stress and boosting energy levels. For short, effective movement, try:  

— A 10-minute walk around the neighborhood. 

— Gentle stretching exercises while listening to music. 

— A low-impact yoga flow (many free tutorials are available online). 

Eat a balanced diet 

Healthy food fuels peak body and brain function.
To ensure your body is getting enough nutrients, try:  

— Carrying a water bottle to stay hydrated throughout the day. 

— Preparing simple, nutritious meals in advance or using quick cooking tools like crockpots. 

— Keeping healthy snacks readily available (nuts, fruits, dried meat, etc).  

Get enough sleep 

Sleep allows the body and brain time to rest and repair. Not getting enough sleep can lead to mood changes, a weakened immune system, memory issues and trouble thinking or concentrating. Aim for at least seven to eight hours of sleep each night. To reach this goal:  

— Establish a consistent bedtime routine. 

— Create a comfortable sleep environment.

— Consider short, 20-minute naps when a loved one is resting. 
 

Manage stress and emotions 

Caregiving can be highly stressful, so taking time to manage stress and emotions is essential for a healthy life. Lowering stress improves physical health, enhances concentration and memory, and improves sleep quality.  

Practice mindfulness 

Mindfulness is the practice of staying in the moment, focusing on your surroundings without judgement, and is proven to reduce stress, improve focus, promote better sleep and enhance emotional regulation. To reap these benefits:  

— The 4-7-8 breathing technique. Inhale for four seconds, hold for seven, exhale for eight. Repeat two to four times for optimal benefits. 

— Use a free app for guided meditations. Just three minutes a day can make a positive difference.  

— Practice being present during routine activities like washing dishes or folding laundry (name the colors around you, feel the different fabrics under your fingers, etc.) and resist distracting thoughts. 

Make time for activities you enjoy 

Hobbies and other activities can help you unwind, improve memory and lead to greater life satisfaction.
To make the most of these benefits, try:  

— Scheduling at least 15 minutes daily for a hobby or interest. 

— Listening to music, podcasts or audiobooks while performing caregiving tasks. 

— Keeping a gratitude journal with three positive moments from each day. 

Connect with others 

Social connections foster a sense of purpose, belonging, and empathy and even have physical benefits like enhanced immune systems, reduced risk of chronic disease and more. To connect with others:  

— Join an online or in-person caregiver group to receive support from those in similar life situations.  

— Schedule regular meet ups (in-person or online) with friends. 

— Consider speaking to a professional counselor for additional emotional support. 
 

Ask for help 

An essential part of self-care for caregivers is acknowledging that you can’t do it all—and you’re not supposed to! Asking for help cultivates a healthier lifestyle by preventing burnout and ensuring you can continue giving the highest quality care to your loved ones. 

Identify tasks that can be delegated 

The first step in getting help is understanding what specific assistance would be most valuable to you.
Take time to evaluate your responsibilities: 

— Create a list of specific tasks with which you could use support. 

— Consider which tasks are most draining for you personally. 

— Think about the strengths and availability of people in your support network, pairing those with the tasks you need accomplished. 

Ask effectively 

Many caregivers struggle with actually asking for the help they need. Learning to communicate your needs clearly and directly increases the likelihood of getting meaningful assistance. 

— Be specific: "Could you pick up these groceries on Thursday?" works better than "I need help sometime.” 

— Avoid hints. Use direct language: "I need help with..."  

— Accept offers gracefully rather than reflexively saying, "I'm fine.” 

Explore community resources 

Beyond your personal network, numerous professional and community services exist specifically to support caregivers. These resources can provide specialized assistance that complements help from friends and family. 

— Research respite care services in your area to see if in-home care, adult day care or another option would be helpful to you. Some programs are even covered by insurance. 

— Research meal delivery programs to see if this service might be an affordable and time-saving option for you. 

— Research volunteer visitor programs—they can save you time and also provide the loved one you’re caring for with more social connections. 

Set boundaries and manage expectations 

Caregiving often means being pulled in multiple directions, which can leave you feeling stretched too thin. Maintaining healthy boundaries is crucial for sustainable caregiving and protects both you and those you care for from the effects of overextension. 

Learn to say, “No.” 

Many caregivers feel obligated to take on every request that comes their way, leading to overcommitment and exhaustion. Setting verbal boundaries through the power of "no" is a crucial skill that protects your time and energy. 

— Practice phrases like "I can't take that on right now" or "I have too many things on my plate at the moment.”” 

— Remember that saying “no” to some things means saying “yes” to your well-being and that of those you care for. 

Set realistic expectations 

When caring for others, it's easy to hold yourself to impossible standards that lead to disappointment and frustration.
Adjusting your expectations can be liberating: 

— Understand your limitations and be honest about them. 

— Recognize that perfect caregiving isn't possible or necessary. 

— Focus on what matters most to your loved one's quality of life. 

Create separation when possible 

Finding physical and mental space away from caregiving responsibilities helps maintain your identity beyond the caregiver role and restores your energy. 

— Designate specific times when you're "off duty.” 

— Create a physical space that's just for you, even if it's small. 

— Take regular breaks, even brief ones, throughout the day. 

 

Small steps, big impact 

Remember that self-care isn't selfish—it's necessary. Even small acts of self-care, practiced consistently, can have a profound impact on your well-being and ability to care for others. 

Start by implementing just one suggestion from this guide. Perhaps it's a five-minute daily meditation, or saying "yes" when someone offers to help, or even scheduling a medical check-up you've been postponing. Small steps can lead to significant improvements in your physical and mental health. 

By prioritizing your own needs alongside those of your loved ones, you're not only enhancing your own quality of life but also becoming a more effective, patient and present caregiver. And remember—you're not alone on this journey. Reach out, connect and give yourself the same compassion you so generously offer others.