Self-care for caregivers

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Caring for others, whether by choice, trade, or necessity, can be physically and emotionally exhausting. Not taking time to recharge your own batteries can be a fast track to stress and burnout.

Caregiving is a beautiful thing, but it can strain even the most resilient people. It’s crucial that anyone caring for others (parents, teachers, healthcare workers, or those taking care of elderly or sick family and friends) take time to tend to their own needs as well.

Self-care isn’t selfish

Everyone deserves to take the time and space to care for their needs, but when it comes to caregivers, self-care is essential. Because when you are thriving, you naturally have more energy, creativity, and empathy to offer others.

On the flip side, when you aren’t taking care of yourself, the buildup caregiver stress can lead to burnout which may look like:

Feeling anxious, overwhelmed & constantly worried
Being tired all the time & having trouble sleeping
Becoming easily irritated or angered
Feeling depressed and withdrawn

This stress can also lead to headaches, weakened immune system, higher blood pressure, and physical aches and pains.

“Self-care is often the only way caregivers can ensure they’re able to keep caring for others. It’s the opposite of selfish”

Start small

With your health and wellbeing on the line, it’s important to take time for yourself, but we know you’re busy! So with each self-care tip below, we’ve offered some bite-sized actions to help you be your own best caregiver.

Consider the following suggestions like a menu, rather than something else on your to-do list. Choose any ideas that feel nice, or doable, to you and make them your own.

Over time you can add more of what feels good. The best way to make a new habit stick is by adding things in slowly. There’s no need to overwhelm yourself with all of these new practices, just keep taking small steps and know that it will add up over time.

7 self-care tips for caregivers

1. Prioritize sleep

Getting enough sleep is vital for our physical, mental, and emotional health. It’s one of the foundations that our health is built on so it’s important to prioritize getting your best night's sleep, just like you prioritize taking care of others. You might do this by:

Set a bedtime and stick to it
Put on relaxing music and take a bath, or read before bed
Try a sleep meditation

2. Practice stress-reducing activities

Engaging in activities that help you clear your head is a great form of self-care. Even better if you enjoy the activity, because you deserve to feel good! The specifics will be different for everyone, what matters is setting aside the time to help you unwind. You might try:

A few minutes of stretching (try the Daily Calm)
Go for a walk in nature
Garden, read, whatever hobby you enjoy!

3. Stay connected

Busy schedules and caring for others make it easy to let our own social needs slip. But loneliness leaves us more vulnerable to stress and burnout. Ward off isolation by keeping close to your friends and loved ones. You might try:

Checking-in via quick text
Making time to catch up weekly (FaceTime or IRL)
Starting a book club or meet up with shared interests

4. Nourish your body & mind

You probably spend some (or most!) of your time helping others take care of their bodies and minds, you need to give yourself the same gift. Making time to take care of your body inside and out is a self-care must. You could try:

Making a healthy breakfast, and taking time to enjoy it
Get a few minutes of exercise (whatever works for you!)
Try a 3-minute meditation

5. Take breaks

Step away, even for a minute, to check in with your own needs and emotions. Short breaks are an important way to reduce stress and re-energize yourself, helping you make it through a long day. You might try:

A walk around the block
Take a few deep breaths
Have a snack or your fav beverage

6. Practice self-compassion

We know that even superheroes like you can feel guilty or inadequate at times. Self-compassion is key in those challenging moments. Give yourself the kindness and love that you so freely give others and remind yourself that:

You are doing the best you can
Your best is good enough
You deserve to take care of you

7. Ask for help

Even caregivers need caregivers. You can’t, and shouldn’t, do everything alone. Ask for the support that you need from your community. We need to rely on others, just like others rely on us. You might:

Delegate tasks to family or friends
Speak with a therapist or counselor
Join a support group or online community for caregivers

Calm your mind. Change your life.

Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.