Waking up early, driving loved ones to doctor’s appointments, and providing constant reminders to take medications can place significant physical, emotional, and mental demands on individuals.
Caregiving is often a role we step into unexpectedly, bringing on new responsibilities that can affect nearly every part of daily life. These responsibilities can start to become part of the daily routines of the caregiver, resulting caregivers putting their own needs aside, while prioritizing the needs of others. Over time, this can leave caregivers feeling tired and overwhelmed.
If you are a caregiver, taking care of yourself is not selfish. Looking after your own health and well-being can help you maintain the energy and capacity needed to care for someone else. It is important to recognize when your own needs are being overlooked and when you may be putting your own health and well-being aside.
It is important for caregivers to make opportunities to incorporate self-care into their daily routines.
This may look different for everyone but some important areas to consider include:
- Eating nutritious meals and proper hydration: Ensure you are eating healthy, well-balanced meals throughout the day. It may seem easier to eat snacks throughout the day or not eat at all, but eating regular meals will give you the energy you need to carry out caregiving tasks [2].
- Getting adequate sleep: It is recommended to get 7-9 hours of sleep each night. Developing a relaxing bedtime routine can help you fall asleep quicker and may include having a consistent sleep-wake schedule, limiting screen time before bed, and engaging in calming activities such as reading, stretching, or journaling [2].
- Taking regular breaks: If you’re feeling overwhelmed throughout the day, that is a good sign that you need to take a break. Breaks can be taken in the form of winding down on the couch, taking naps, or making time to do an activity you enjoy. You can also have family members or friends visit your loved one to give you time to rest [2].
- Regular exercise: It is recommended to spend 150 minutes per week doing moderate-intensity physical activity and at least 2 days per week focusing on muscle-strengthening. Exercising can look different for everyone and can include dancing, gardening, or walking. Even if you cannot find the time to meet the recommended guidelines, short periods of exercise can still be beneficial for your physical and mental well-being [3].
In addition to meeting your basic needs, it is important to make time for activities that bring you joy. This may include:
- ➢ Arts and crafts
- ➢ Spending time outdoors
- ➢ Reading
- ➢ Listening to music
- ➢ Spending time with friends and family
Finding time for yourself may not always be easy, especially when caregiving responsibilities are demanding. However, even small periods of self-care throughout the day can make a difference in improving your well-being.
Caregiving is not something that should be managed alone. Reaching out to friends, family, and healthcare professionals for support can help you manage responsibilities.
At GLA Rehab, we understand that caring for others can sometimes mean putting your own needs aside.
Our team of Occupational Therapists, Physiotherapists, Rehab Therapist and Social Worker can work with clients and their caregivers to find solution to reduce the strain placed on caregivers, to ensure everyone is maintaining their quality of life and meaningful participation in daily routines and meaningful activities to its optimal level.
With the right support, caregivers can find a balance between caring for themselves while continuing to support the people they love.
References:
[1] Hansen, K. (June 26, 2026). The possible consequences of caregivers neglecting self care. https://www.linkedin.com/pulse/possible-consequences-caregivers-neglecting-self-care-kaeli-hansen-8dvme/
[2] National Institute on Aging. (October 12, 2023). Taking care of yourself: Tips for caregivers. https://www.nia.nih.gov/health/caregiving/taking-care-yourself-tips-caregivers
[3] Centres for Disease Control and Prevention. (December 20, 2023). Adult activity: An overview. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html