Self-Care Tips for Caregivers
Being a caregiver is a labor of love, but it’s also a marathon that can leave you physically and
emotionally drained. Whether you’re tending to a spouse, parent, or friend in hospice or beyond,
burnout is a real risk. You can’t pour from an empty cup—so here are practical, doable self-care
tips to help you recharge, stay grounded, and keep going without losing yourself in the process.
1. Carve Out “Micro-Moments” of Rest
You might not have hours to unwind, but even five minutes can make a difference. Try this: sit
still, close your eyes, and focus on your breath—inhale for four counts, exhale for four. It’s
simple mindfulness that calms your nervous system. Do it while coffee brews or during a quiet
moment. “I started doing this in the bathroom just to get a break,” one caregiver shared. “It’s
small, but it resets me.” String these micro-moments together, and they add up.
2. Ask for Help (Yes, Really)
You don’t have to do it all alone, even if it feels that way. Reach out—to family, friends, or your
hospice team. Be specific: “Can you pick up groceries?” or “Can you sit with them for an hour?”
People often want to help but don’t know how. Our hospice offers respite care, too—a volunteer
or aide can step in so you can nap, run errands, or just breathe. “I felt guilty asking at first,” a
daughter admitted, “but when I did, it was like lifting a boulder off my chest.”
3. Move Your Body, Even a Little
Exercise sounds impossible when you’re exhausted, but it doesn’t have to be a gym session.
Stretch for five minutes in the living room. Walk around the block while someone else watches
your loved one. Movement releases tension and boosts endorphins. One caregiver found solace
in gardening: “Ten minutes pulling weeds, and I felt human again.” Find what works for
you—it’s less about fitness and more about feeling alive.
4. Feed Yourself Well
It’s tempting to live on coffee and leftovers, but fueling your body keeps you steady. Keep it
simple: grab a banana, a handful of nuts, or a quick sandwich. Set a water bottle where you’ll see
it—hydration fights fatigue. “I started making extra when I cooked for Dad,” a son said. “It
wasn’t fancy, but it kept me from crashing.” You’re worth the effort, even if it’s just a bite
between tasks.
5. Let Feelings Out, Not In
Caregiving stirs up a mess of emotions—grief, frustration, love, guilt. Bottling them up wears
you down. Talk to someone—a friend, a support group, our hospice counselor. Or write it out; a
quick scribble in a notebook can unload the weight. “I’d cry in the car and feel better after,” one
caregiver confessed. “It’s not weak—it’s survival.” Letting it out keeps it from festering.
6. Say Yes to Joy
Guilt can trick you into thinking you don’t deserve a laugh or a break. You do. Watch a silly
show for 20 minutes. Call a friend who makes you smile. One caregiver kept a playlist of upbeat
songs: “I’d blast it while folding laundry—it was my rebellion against the heaviness.” Joy isn’t
selfish; it’s fuel to keep caring.
7. Set Boundaries Where You Can
You’re not a superhero, even if you feel the pressure to be. It’s okay to say no—to extra visitors,
to over explaining, to pushing past your limit. “I stopped answering the phone after 8 p.m.,” a
wife shared. “It felt mean at first, but I needed that line.” Boundaries protect your energy so you
can give where it counts most.
Why It Matters
Caregiver burnout isn’t just tiredness—it’s exhaustion that can lead to resentment or illness.
Studies show caregivers who prioritize self-care report less stress and better health. But beyond
numbers, it’s about you staying you. Your loved one needs your presence, not your perfection.
You’re Not Alone
Our hospice team is here to lighten your load—respite care, support groups, a listening ear. Call
us when it’s too much; we’ll help you find balance. You’re doing sacred work, but you don’t
have to sacrifice yourself for it. Try one tip today—five minutes, one ask, a single stretch. It’s
not indulgent; it’s essential. You’ve got this, and we’ve got you.
