Simple Self-Care Strategies for Caregivers

Caring for someone else whether it's an aging parent, a partner with a chronic condition, or a child with a disability is an act of love. But it's also one of life's most demanding roles. According to the CDC, about 1 in 5 adults in the U.S. are caregivers, and nearly a third spend at least 20 hours a week in that role.

That kind of commitment, while admirable, can come at a personal cost. Caregivers are at a significantly higher risk for depression, anxiety, and a condition known as caregiver burnout emotional and physical exhaustion that can reduce your ability to function or enjoy life.

But there’s a crucial truth that all caregivers need to hear: self-care is not selfish. In fact, it’s essential not just for your health, but for the well-being of the person you’re caring for.

Here are five practical, research-backed strategies to prioritize your own wellness without compromising your care for others.

1. Reconnect With What Brings You Joy

Self-care starts with identifying what fills your cup. That could be social time with friends, prayer or meditation, hobbies like gardening or reading, or something as simple as enjoying a quiet cup of coffee.

Caregiving can reshape your daily routine, often in overwhelming ways. But that doesn’t mean giving up what makes you feel whole. If your schedule won’t allow for a full Sunday brunch, consider small substitutions like a 10-minute phone call with a friend or journaling before bed. Even micro-moments of connection can nourish your mental health.

“You might not be able to do a brunch date on Sunday,” says Shainna Ali, PhD, a mental health counselor and educator, “but you can call a friend while your loved one naps.”

2. Accept Help And Ask for It

Caregiving isn’t meant to be a solo act. You don’t have to do it all alone.

Start by identifying what kind of support would make the biggest difference. Could someone else handle the grocery run or housework? Could a trusted friend or relative take over for an hour or two each week?

“If you’re the only person providing care, burnout is inevitable,” says clinical psychologist Nicole Beurkens, PhD. “Getting support is not only allowed it’s essential.”

Explore professional options, too. Depending on your loved one’s situation, health insurance or disability programs may cover services like nonmedical home care, respite care, or skilled nursing assistance. Community and religious organizations often offer support as well.

3. Practice Daily Gratitude

When life feels heavy, focusing on the positive can be a powerful shift. That’s where gratitude comes in.

Spending even one minute a day thinking about what you’re thankful for whether it’s a good meal, a kind word, or a moment of peace can lift your mood and increase resilience. Research links regular gratitude practice to stronger immune function, better sleep, and higher levels of optimism.

Try keeping a small journal or using a voice memo app to log a few things you appreciate each day. With time, it can become second nature.

4. Move Your Body Even Briefly

Long hours indoors can take a toll on your energy and emotional well-being. Stepping outside, even for a short walk, offers a chance to reset.

"Movement is one of the most accessible forms of stress relief," says Dr. Ali. Whether you bring your loved one with you or carve out a few solo minutes, walking can improve circulation, clear your mind, and boost your mood.

No time for a full walk? Gentle stretching, yoga, or even standing and breathing deeply for a few moments can offer similar benefits.

5. Talk About How You Feel

Caregiving often comes with a complicated swirl of emotions gratitude, love, frustration, guilt, exhaustion. All of them are valid.

“You need a safe space where you can express yourself openly,” says Dr. Beurkens. That might be a therapist, a friend, a support group, or even an online forum.

Organizations like the Family Caregiver Alliance and the National Alliance on Mental Illness offer support groups specifically for caregivers. Many local hospitals and clinics do too. Surrounding yourself with people who understand your journey can lighten the emotional load and remind you that you’re not alone.

Self-care isn’t a luxury. It’s the foundation that allows you to keep showing up with strength and compassion. You deserve rest, joy, and support just as much as the person you're caring for.

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