17 Effective Ways to Prioritize Your Self-Care as a Caregiver

Caregiving can be rewarding. However, it can leave you with feelings of exhaustion and even isolation. More than 60% of caregivers experience symptoms of burnout.¹

If you’re one of the millions of caregivers in the U.S., below is a list of 17 effective ways to prioritize your own self-care, because your well-being is just as important as those you care for.

Tip #1 - Take a Break When Needed: Ask another family member or friend to step in, hire an aid to come for a few hours a week, or sign your loved one up for an adult day care program.  

Tip #2 - Create a Sanity Stash: Assemble a go-to stash of small items that bring you comfort, such as essential oils or chocolates. When you’re overwhelmed, turn to your stash for a mental reset moment.  

Tip #3 - Pair Every “Have-To” with a “Want-To”: For example, when you have to do healthcare paperwork (“have-to”), make yourself a tea or coffee to go along with the task (“want-to”).

Tip #4 - Practice Micro-Journaling: Every morning, take a moment to write out and declare one way you intend to put yourself first, “Today, I choose myself by....”. 

Tip #5 - Make a Memory Shoebox: Make a memory shoebox for the person you support with objects of various textures or scents they love; pull out an item during agitation. 

Tip #6 - Themed Dinner Evenings: Save time on decision making by making each night of the week a different dish (e.g., Taco Tuesday, Pizza Friday, etc.).  

Tip #7 - Curate a Custom Playlist: Create a playlist of songs that empower and motivate you. Play it when you need a reminder that what you are doing matters.  

Tip #8 - Conduct a Monthly Review: Once a month, set a date to review your caregiving experience. What worked? What did you struggle with? What might you need? 

Tip #9 - Create “If-then” Chore Cards: Have contingencies written down before emergencies to prevent panic and help reduce stress. “If Mom works late, then order takeout.” “If Grandpa forgets an appointment, neighbor Jane will drive him.” 

Tip #10 - Create a Caregiving Badge: Choose an empowering term such as “Caregiving Warrior” and write it on a badge. Wear it around for self-validation.  

Tip #11 - Give Yourself Permission to Lower the Standards: Assign tasks that you are okay with being completed at a B+ level (e.g., laundry being folded, 3-ingredient dinners, etc.). Allow yourself to free up time for stuff that matters more to you. 

Tip #12 - Accept Offers of Help: Allow others to step in and take some of the responsibility when offered; you are not expected to do this alone.   

Tip #13 - Create Caregiving Content: If you’re into social media, take time to create fun content with the person you’re providing care for (with their consent). This can make caregiving lighter and help connect you with peers who may be going through similar experiences. 

Tip #14 - Meal Prep for a Balanced Diet: Ensure you maintain a well-balanced diet by meal prepping your meals ahead of a busy week. The time spent cooking is also good “me-time" before the week begins.  

Tip #15 - Join a Local Support Group: Talking to other caregivers can be a great way to process what you’re going through. Small groups can help cheer you on, solve problems, and be a safe space for making new friends.

Tip #16 - Download Meditation Apps: Help reduce stress by meditating daily.

Tip #17 - Reflect on Your Daily Accomplishments: Be kind to yourself. At the end of every day, write out five things you did well or are proud to have accomplished. 

¹Caregiver Burnout. Clevland Clinic. 2023. 

_{The tips and ideas shared here are general suggestions intended for inspiration only. They are not professional advice and may not be suitable for every individual or situation.}