The Importance of Self-care

When caring for a person with Alzheimer's, most, if not all, of your energy goes into making sure they are okay. Caregiving is far from easy, and when caring for a loved one affected by Alzheimer's or Dementia, the long-term emotional and physical toll brought on by caregiving can make it feel almost impossible for you to care for yourself. 

But if you don’t take time to support your well-being, it not only hurts you, but your loved ones as well. You may start to feel irritable and that your patience is running thin, or you may feel disheartened as you witness your loved one’s condition declining. While these feelings are normal to experience when caregiving, when you are unable to care for yourself, these feelings can become much harder to manage. 

Caregiving is an amazing act, but it can still be exhausting. It’s essential to remember that you are more than just a caregiver - you are a person with your own needs, passions, and interests. It is necessary to care for yourself, and while you might not be able to take hours out of your day, even the small moments dedicated to you can improve your health and ease the pressure of caregiving. 

Why Self-Care Matters As a Caregiver

Here is why making time for self-care helps:

• It prevents burnout: caring for yourself can reduce negative emotions 

• It improves your physical health: Productive activities can help overall well-being 

• It helps your relationships: Caring for yourself allows you to be more patient and have more positive interactions with those around you

• It allows  you to show up for others: You can better be there for others when you take care of yourself

Simple Ways to Practice Self-Care

Self-care can start small, such as:

• Catching up with a friend by sending a quick message

• Hydrating yourself by drinking a glass of water throughout the day

• Playing your favorite song while completing a task

• Opening  up a window and getting a breath of fresh air

• Taking a moment to pray, take a few deep breaths, or practice mindfulness

  
  

Listen to Your Emotions

1. Take Mini-Rests 

   
   

Sleep might be hard with irregular schedules, but you can have micro-rests to regather yourself:

• Take 10-15 minutes for yourself to rest or relax with an activity

• Lie down and listen to calming music 

• When you can, take quick power naps to let yourself recharge

2. Be kind to yourself

   
   

Keep small notes around or reminders with affirmations like:

• “My needs matter too.” 

• “I deserve time to relax.”

• “I am doing a great job.”

  
  

Simple messages can go a long way to help keep yourself grounded.

3. Say “Yes” to Help

   
   

It may be hard to accept help from others, but allowing others in can support you in many ways: 

• Connect with a friend with a call or text

• Join a church group, club, or online community 

• Let a friend or family member bring you a meal or run an errand

• Explore respite care services

Care for Your Health

1. Check in with yourself. Try implementing a “stoplight” check-in:

• Red: ask yourself if you're overwhelmed, if you are, take a minute to pause

• Yellow: ask yourself if you’re troubled but can still manage, then try to find something soothing

• Green: ask yourself if you are doing okay, and find out what is helping you today 

Finding a simple way to check-in with what you’re feeling can help you define what you need in the moment.

2. Nourish Your Body

   
   

When you’re busy caring for someone other than yourself, you might forget to provide the basics for yourself, like food and hydration.

• Keep a reusable water bottle filled and nearby

• Eat regular meals or small snacks such as granola or a fruit throughout the day

• 6-8 hours of sleep each day are essential to prevent exhaustion and aid your well-being

3. Pay Attention to Your Physical Health 

   
   

If you begin to notice any signs that your physical health may be deteriorating, or if any past medical conditions worsen, do not let these symptoms go untreated.

• Check in with your doctor and schedule regular appointments

• Consider contacting a therapist if further help is needed

• Understand your needs, do not be afraid to reach out if you need professional help

It is never wrong to seek help, so pay attention to your needs; you are worth every ounce of care you give to others.