Caregiving can be one of the most rewarding jobs you do. As a devoted caregiver of a child or adult with functional needs (commonly referred to as special needs) you can have many positive experiences from caregiving. You can feel:
- Satisfied from providing excellent care to your child or adult family member.
- Pleased about giving back to someone you care for.
- A sense of purpose and meaning in your life from caring for someone else.
- Pride and personal growth from work you value.
But caregiving is also tremendously demanding. In your caregiving role you may be responsible for everything from preparing meals and administering medications, to bathing, dressing and toileting.
As you tend to your family member’s needs, it’s vital to pay attention to your own needs as well. The Centers for Disease Control and Prevention (CDC) recognizes many potential physical, mental and emotional caregiving health effects. Implementing self-care practices is a proven way to keep your health in check — and keep doing the job you love.
Follow our six-step caregiver self-care checklist to stay healthy and feel supported, cared for and empowered.
1. Manage Your Physical Health
Caregivers advocate for their family member’s health at doctor’s appointments. Are you an advocate for your own physical health? Addressing your medical concerns enables you to stay healthy so that you can care for your family.
Make sure daily exercise is built into your routine, whether you go to the gym, walk around your neighborhood or do yardwork. Regular exercise — regardless of its intensity — can help you:
- Become more flexible.
- Improve your balance.
- Increase your strength.
- Enhance your endurance.
- Feel more energetic.
- Be alert.
- Get better sleep.
When you feel sick, don’t wait. Make an appointment to visit your doctor. A trusted adult can care for your family member while you heal. And you will prevent other family members from getting sick.
2. Have Your Own Hobbies and Interests
Some caregivers spend a lot of time caring for their family member and little to no time on hobbies or activities they enjoy. A healthy approach to time management and mental health means establishing a balance between your family member’s well-being and your own.
If you’re a caregiver, aim to divide your time and energy between yourself and your child or adult family member. As you provide care, take the time to participate in your hobbies and interests. Doing something you enjoy can help boost your mental health.
Positive caregiver hobbies and interests include:
- Keeping in touch with your friends.
- Reading.
- Cooking new recipes or favorite dishes.
- Knitting and crocheting.
- Doing gardening and yardwork.
- Playing a musical instrument.
- Painting and drawing pictures.
3. Set Reasonable Expectations and Barriers
Caregivers can put too much emphasis on perfection. If you find the following statements ring true for you, you may need to reconsider your expectations:
- You think you are responsible for your family member’s health.
- You believe you are the only person who can take care of this child or adult.
- You rarely consider or address your own needs.
- You think it would be selfish to put your needs first.
These thought patterns can impact your mental health. Since many factors are out of your control, it’s unrealistic to think that you can guarantee a family member’s well-being. Unrealistic expectations, beliefs and attitudes can prevent you from taking good care of yourself.
Managing and setting your expectations can lower your stress and make you a better caregiver. You can begin adjusting your mindset by:
- Acknowledging your patterns and correcting them.
- Engaging in positive self-talk if you’re being hard on yourself.
- Taking care of your needs to keep your physical and mental health in check.
4. Take a Break
Caregiving can be a 24/7 job, yet caregivers need to take some time for themselves each day. Build some break times into your day and life — even if they’re brief — so you can feel rejuvenated and refreshed. You’ll be a better caregiver when you feel energized and motivated to return to your caregiver role.
Caring for yourself as a caregiver could mean taking breaks to:
- Go for a walk.
- Take a relaxing bath.
- Read a book.
- Take a trip with friends.
- Book a getaway with your partner.
5. Pay Attention to Your Emotional Health
Caregivers need to manage their mental and emotional health to care for themselves and their family member. Caregiving can make you feel many emotions, and these feelings are natural and valid. Acknowledging and understanding your emotions allows you to address them before they become unmanageable.
Some caregivers feel stress, which can lead to:
- Feeling sad, depressed or irritable.
- Having low energy.
- Oversleeping or having trouble falling asleep.
- Crying often.
- A change in eating habits.
You can manage your stress by:
- Recognizing the signs of stress in your thoughts and behaviors.
- Identifying the sources of your stress and finding ways to deal with them.
- Engaging in stress-reducing activities like meeting a friend or taking a walk
- Practicing stress-reduction techniques like yoga or meditation.
If your emotional distress is intense, speak to a physician or mental health professional about treatment options.
6. Ask for and Accept Help
Some caregivers hesitate to ask others for help or accept offers of help from others. Taking care of a child or adult with special needs does not have to be your sole responsibility — it’s okay to let others help you.
Most likely, there are people in your community willing to support you and your child or adult family member. You can seek help from reliable and trustworthy adults, including:
- Family members.
- Friends.
- Professional caregivers.
- Health care providers.
- Community services.
- Support groups.
Consider respite care to get short-term professional care for the child or adult if you plan to take an extended break from caregiving, such as for out-of-town plans or a vacation.
Depending on your family member’s abilities and interests, you can ask a trusted adult to:
- Take the child or adult on a walk or to an inclusive playground.
- Run errands for you.
- Prepare a meal for your family.
- Mow your lawn.
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Caregivers of children and adults with special needs must remember their own needs and practice self-care to stay healthy. Self-care is not selfish — knowing how to take care of yourself is critical because it allows you to be a better caregiver to your family member. These caregiver self-care ideas can help you care for yourself physically, mentally and emotionally, so you can be there for your family member.
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