Caregiver Self-Care

Why self-care mattersExplain▾

All family caregivers need support. You may feel that your needs aren't important right now since you're not the cancer patient, or that there's no time left for yourself. You may be so used to taking care of someone else that it's hard to change focus.

But caring for your own needs, hopes, and desires gives you the strength you need to carry on. Taking time to recharge your mind, body, and spirit helps you be a better caregiver.

Make time for yourselfExplain▾

• Find time to relax. Take at least 15 to 30 minutes each day to do something for yourself—a nap, exercise, yard work, a hobby, a movie, gentle stretching or yoga, deep breaths, or just sitting still for a minute.
• Don't neglect your personal life. It's okay to cut back on personal activities, but don't cut them out entirely. Look for easy ways to connect with friends.
• Keep up your routine. Try to keep doing some of your regular activities. Studies show that dropping them can increase your stress. You may do things at a different time of day or for less time, but try to still do them.
• Ask for help. Free up larger chunks of time for yourself by asking others to handle appointments or errands.

Understand your feelingsExplain▾

Giving yourself an outlet for your thoughts and feelings is important. Think about what would lift your spirits—talking with others, or quiet time by yourself. Maybe you need both, depending on what's going on. It helps for you and others to know what you need. Reading about the emotions of cancer can help you see if any of them relate to you.

Connect with othersExplain▾

• Join a support group. Cancer support groups can meet in person, by phone, or online. They can help you gain insights, get coping ideas, and know you're not alone. Some people go just to listen, and others prefer not to join—do what feels right for you.
• Talk to others about what you're going through. Studies show this is very important to most caregivers, especially when you feel overwhelmed or want to say things you can't say to your loved one. You're allowed to feel angry, frustrated, or overwhelmed. Sometimes it helps to talk with a counselor, such as a social worker, psychologist, or faith leader.
• Share time with your loved one. Cancer may bring you closer as you face challenges together. Taking time to share special moments can help you move toward the future with hope.

Find meaning and stay positiveExplain▾

• Write in a journal. Research shows that writing can help relieve negative thoughts and feelings, and may even improve your health.
• Look for the positive. Looking for the good things in life and feeling gratitude help many caregivers feel better. It's healthy to laugh, even during treatment—laughter releases tension.
• Look for ways to feel thankful. Finding meaning in caregiving can make it easier to manage, even though caregiving is not stress-free.

Care for your bodyExplain▾

You may be so busy and concerned about your loved one that you overlook your own health. But taking care of your health gives you the strength to help others. It's important to:

• stay up to date with your medical needs—keep your own checkups, screenings, and appointments
• watch for signs of depression or anxiety—if changes last more than two weeks, talk to your doctor
• take your medicine as prescribed
• try to eat healthy meals to keep up your strength
• get enough rest, using naps and relaxation to help
• exercise—even 15 to 30 minutes a day of walking, swimming, gardening, or cleaning can help you feel better and manage stress

New stresses and daily demands often add to any health problems caregivers already have. Common changes caregivers notice include fatigue, a weaker immune system, sleep problems, slower healing, higher blood pressure, appetite or weight changes, headaches, and mood changes. Paying attention to these signs—and getting help when you need it—is part of taking good care of yourself.