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Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Whether you have 2 minutes or 4 hours.
By Vivian Nunez
Just in case no one has told you this today: You’re doing a great job, and taking care of yourself is not selfish. If you think you’re dropping the personal self-care ball, think again because by reading this article, you’ve already picked it right back up!
Plus, try not to be so hard on yourself; the truth is that as a caregiver, you are also managing a lot. We know that caring for your partner or family member can be an eclipsing priority, particularly during times of crisis like an extended hospital stay or if they’re navigating a degenerative condition. You spend so much of your time being their advocate, their companion, and their caretaker that it can feel impossible to ask, let alone answer questions like: “Now, what do I need, or what does self-care for a caregiver look like?”
But just because you don’t ask doesn’t mean you don’t need all the same tender love and care you give others! This is why we want to jump in and help — let us do the heavy lifting and planning you’re accustomed to doing for others. Below, we’ve mapped out a choose-your-own self-care adventure full of caregiver tips, and we want you to make it your own.
If you are caregiving for a family member, moments of reprieve may be short and far between. Turn every two-minute window into an opportunity for self-care.
Choose your two-minute adventure: Take four deep breaths, play a game on your phone, text a loved one back, or fulfill a basic need for yourself (make a bathroom run or grab a cup of water, for instance). You can also use those two minutes to set yourself up for a longer, future self-care date, like scheduling a massage or a dinner date with a loved one.
No one appreciates a full five minutes to themselves more than a caregiver. There are different kinds of five-minute breaks, so we’ve pulled together ideas for both — some for five-minute breaks where someone else is taking care of your loved one and some for if you’re in the same room but they are distracted by a different task.
Choose your five-minute adventure: Stretch your body, walk around the block, step outside and take a few deep breaths, get a snack or hydrate, watch a funny video on your phone, or connect with a loved one over text or phone.
Self-care is anything that helps you take a load off and recharge. Don’t be afraid to utilize your full 15 minutes to do just this — no judgment! Ask yourself, “What will make me feel lighter if I just do this for 15 minutes?” and trust your answer, whether it’s paying a bill or going for a walk.
Choose your fifteen-minute adventure: Step outside for a longer walk, pay an outstanding bill, go out to grab a coffee, read a couple pages of your book or listen to a podcast, practice a longer meditation, clean up your own living space, or answer any pressing texts or emails. Our Calm Health has resources like a mindful body scan or daily meditation that can help you make the most of these 15 minutes and serve as a great starting point for self-care for caregivers.
A 30-minute block of time feels like a gift if you are consistently caregiving for someone. Start by asking yourself if you want to spend this time with someone else or alone, and then go from there.
Choose your thirty-minute adventure: Spend time alone doing something you love, invite a friend for a walk or vent session, grab a bite to eat somewhere that isn’t your home, or nap.
You’re making a big deposit to your self-care account whenever you can dedicate a full hour to an activity that replenishes you! We cheer you on as you decide which one-hour adventure fills your cup the most.
Choose your one-hour adventure: Book a therapy session, go to a yoga class, take a long walk, sleep in, exercise, or set up a fun time with friends or family.
With a full morning or afternoon of self-care, the world is your oyster! We dropped a few ideas below, but you probably already have your own growing list of things to do if you only had 3 to 4 hours to yourself.
Choose your adventure: Go on a date, take yourself out, run errands, book a massage, do a combination of a lot of little things, or plan nothing and simply rest.
Caring for a loved one is a taxing and very fulfilling job that you probably wouldn’t want anyone else to take on anyway. You’re not selfish or resentful for wanting to care for yourself, too. Self-care is the ultimate act of care for both you and them because it will ensure you have enough energy to go around. These caregiver tips are the starting point for what may turn into a long-term habit for you.
Calm Health is not intended to diagnose or treat depression, anxiety, or any other mental or physical health condition. The use of Calm Health is not a substitute for care by a physician or other health care provider. Any questions that you may have regarding the diagnosis, care, or treatment of a health condition should be directed to your physician or health care provider. Calm Health is a mental wellness product.
We’ve made it easy to take the first step. Just download the Calm Health app, create your account, and answer a few simple questions to help us understand how you’re feeling. You’ll get instant recommendations for the Calm Health programs that will be the most helpful for you.
Our programs are created by licensed psychologists, and you can explore them at your own pace, in any order you like.
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