Support for Caregivers
Videos, actions plans, and fact sheets
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Family caregivers are often most likely the ones to notice changes in their loved one’s mood and behavior, highly motivated to do something to help them, and frequently best positioned to marshal the resources needed to get them on the path to mental wellness.
Caregivers are most effective when they have information, confidence, and compassion. Families for Depression Awareness (FFDA) provides an array of resources, such as how-to videos, a family action plan template, and downloadable fact sheets.
Just as important is taking care of yourself. We encourage caregivers to practice prioritizing their own needs, so they retain their physical, emotional, and mental abilities. Doing so reduces the chance they will develop mental health issues themselves.
Make an action plan
Download and complete our family action plan template when things get hard.
What is self-care?
Self-care is an intentional act of giving back to yourself so you can strengthen or maintain your overall wellness. It can be a fun activity you enjoy, looking after your physical needs, or anything that gives you a sense of satisfaction.
If you are the caregiver of a loved one living with a mental health condition, it’s likely that your own self-care gets neglected. You may have subconsciously gotten into a habit of forgetting to prioritize your own needs. Or you believe you simply do not have enough time to spend on “just for you” activities because of work and family demands. Here's the hard truth: no matter how busy you are, it will not pay off to neglect yourself and your needs.
Caring for your own mental and physical health is important for you as a person and helps you stay resilient for your family. Here we describe what self-care is, why it is important, and how you can integrate simple and quick practices into your daily life to look after your well-being as a caregiver.
The dangers of caregiver burnout
It is vital for you to make self-care a priority. When you don’t take the time to nourish your own physical, mental, emotional, spiritual, and social well-being, you run the risk of experiencing caregiver burnout — a state of being completely overwhelmed by the stress and fatigue associated with caring for your loved one.
Caregiver burnout can lead to many negative outcomes like:
- Mental health issues including anxiety, depression, or chronic stress
- Physical health problems like fatigue, sleep issues, or drastic changes in appetite
- Changes in mood with increased irritability, apathy, or anger toward the person you’re caring for
- Engaging in unhealthy or harmful lifestyle choices (like smoking or excessive drinking) to cope with stress
- Losing your enjoyment of life.
Self-care mini-moments
Taking care of yourself doesn’t require a long vacation or a day at the spa. There are many options - and opportunities - for simple and quick self-care. Many are low or no cost options and only take a few minutes to do. When you build mini-moments into your day, you will reduce fatigue and the possibility of burnout.
We reached out to FFDA followers, our Clinical Advisory Board, volunteers, staff, interns, friends, and family to build this list of quick and free self-care activities you can weave into your daily life.
1. Simple mental and emotional care
Taking care of your mind and heart is a core part of maintaining your well-being. Caring for others can draw a lot from your emotional reserves.
Quick ideas for mental and emotional self-care include activities like these.
- Write down 3 things you are thankful for each day.
- Set a timer and do a midday check-in with yourself: How do I feel? What do I need?
- Close your eyes and imagine a relaxing place that brings you peace.
- Give yourself credit with self-affirmation: name something positive about yourself or something you have done that gave you a sense of accomplishment or satisfaction.
2. Being present for daily moments
We can get so caught up with the stress of caregiving that we often forget to stop and enjoy the simple daily moments.
Here are some quick ideas for being present in daily moments:
- Put your mind in the present by naming 5 blue things you can see (or any color!).
- Allow yourself to finish your morning drink (tea, coffee, water, etc.) without distractions.
- Take a moment to enjoy the sunrise or sunset.
- Mindfully enjoy your meals – experience the wonderful tastes, textures, aromas, appearance, and sounds – instead of rushing through them.
- Take 10 mindful deep belly breaths.
3. Take care of your home environment
Your home is your personal space of comfort and safety. It also deserves some care. A relaxing, clutter-free home can do wonders for lightening your mood after a tiring day!
These are some quick ideas for looking after your home environment.
- Make your bed before you start your day.
- Take 5 minutes to de-clutter one very small area.
- Play some relaxing music.
- Put up a string of twinkling lights to brighten your space.
Caring for a loved one living with a mental health condition is no easy task.
You might think of self-care activities as meditating under a tree or writing affirmations in a journal. But having some fun is also self-care. We could all use a boost to our spirits!
Why are fun or playful self-care activities important?
Activities that put a smile on your face or make you feel amused, reminding us that there are parts of life that are light-hearted, are good for your overall wellness. These activities also open up the creative parts of your mind which allow you to see your situation from a different perspective.
Here are some playful activities to try for your well-being.
Get creative
Getting those creative juices flowing can help to work the part of our brain that often gets neglected as we grow older. Working our creative muscles can help with future problem-solving and adapting to situations!
- Draw or sketch, without judgment about what you create.
- Write a poem or a story.
- Play an instrument or sing your favorite song.
- Color in a coloring book, using crayons to bring out your inner child.
- Create a vision board full of creative inspirations.
- Shape something out of clay or dough.
Be entertained and laugh it out
Ever had a bad day suddenly turn around after a good laugh? Here are some ideas to induce a good chuckle.
- Put on your favorite music and have a solo dance party in your kitchen.
- Watch one of the millions of funny videos online.
- Re-watch a comedy movie you loved as a kid.
- Talk to a friend about something funny that happened recently.
- Fake laugh and see how long it takes to turn into genuine laughter.
Learn something new
Trying out new hobbies or activities will help you feel more accomplished and keep your mind active. Here are some new things to try:
- Cook or bake a new recipe.
- Join a free online educational class.
- Watch a do-it-yourself or home hacks video, then test it for yourself.
- Tap into a new hobby and create space (physical and mental!) to work on it.
Remember, it’s okay to find time for fun
Caregivers are often dealing with heavy life situations, but we all need to laugh and play (even as adults!) as part of maintaining our well-being. Start exploring what brings you joy or makes you smile and dedicate some time to it today!
Don’t think you have to handle everything by yourself.
As a caregiver to your loved one, putting others first could mean you are neglecting your own needs. We want family caregivers like you to remember that your own well-being is as important as your caregiving responsibilities. One of the best ways to practice self-care is by staying connected to your social network.
Why are social activities important?
Even though we all have different levels of need for connectedness to others, all humans – including introverts! – are innately social and need connection to thrive.
Maintaining healthy social connections with friends and family yields many emotional and psychological benefits. It’s vital for combating loneliness, dealing with stress, and just having fun! These are all essential for seeing you through difficult times and staying in touch with the light-hearted parts of your life.
5 social self-care activities
- Call a close friend: With or without video, there’s nothing like having a good chat with a trusted friend to feel refreshed, uplifted, and supported.
- Meet up with a friend for a walk and talk: Connect emotionally and stay active at the same time.
- Join an online support group: Sometimes, having others who can relate to your struggles and triumphs as a caregiver can be a helpful support system. They understand what you’re going through, and you can share experiences to learn from each other about how to navigate caregiver responsibilities.
- Pair up with a friend for a fun activity: When you just need to take your mind off things, doing something fun and playful can help as a stress-reliever. You can play online games, go on a virtual tour, or meet up for a fitness or hobby class together. The possibilities are endless!
- Play with your pet: Our pets can be a great source of healing and support when we’re feeling down or just want a break. They’re always there to listen and be present when you need a cuddle. Seek your pet(s) out on purpose, spend some quality time together, and savor the feelings you experience.
Connect with others to care for yourself.
Committing to some regular social activities for your own wellness can be difficult as a caregiver. But it’s important to dedicate time to yourself. You need emotional, psychological, and social recharging for your own well-being. You’ll come back more refreshed and prepared for your next set of caregiving challenges.