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Section 5
Cruise Control for the Soul:
Self-Care
It’s okay to feel all the feels.
I’m allowed to have fun, laugh, and find joy.
I am allowed to grieve.
I will give myself grace.
When we provide care to others, we must also care for ourselves. Full stop. But self-care is easier said than done. Long journeys require breaks, so here is a list of pit stops for you - the care partner - for when you need to stretch your legs a bit or just take in the view.
Pull on over for quick, low effort pauses that make all the difference
Breathe Deeply: Take a few minutes to practice deep and calming breaths. Science says that deep breathing signals the body to relax.
Listen to Relaxing Music: Play soothing music to help reduce stress. Try binaural beats or LoFi tunes.
Meditate: Practice short mindfulness exercises to stay present or find a moment of zen. There are many apps available to make meditation super accessible.
You can also start here - with us!
Stay Hydrated: Ensure you're drinking enough water throughout the day.
Remember to Eat: Don’t skip meals and have healthy snacks on hand when you’re out.
Read a Short Story: Enjoy a brief escape into a good book or story.
Practice Aromatherapy: Use essential oils or scented candles for relaxation.
Stretch: Incorporate simple stretching routines into your day.
Detox from Social Media: Take a break from social media to recharge.
Enjoy a Cup of Tea: Sip on your favorite herbal tea.
Use Positive Affirmations: Repeat positive affirmations to boost your mood.
Laugh: It’s okay, you don’t have to feel guilty.
Make the joke, do the silly thing, or turn on some stand up and listen with your person for a good belly laugh.
Take a little more time, enjoy a big return.
HFC’s Online Support Groups are free and designed to help people who are navigating their way through any stage of an Alzheimer’s disease diagnosis. And they’re scheduled to fit with caregivers’ busy lives.
Take Short Walks: Get some fresh air and a bit of exercise daily.
Join a Support Group: Join caregiver support groups for shared experiences.
Maintain a Journal: Write down your thoughts and feelings - or a list of things you’re grateful for.
Practice Yoga or Tai Chi: Practice these calming exercises to reduce stress.
Delegate Tasks: Don't hesitate to ask for help from family and friends. One simple ask: “make me dinner!”
Plan Mini Getaways: Arrange short breaks to recharge outside of caregiving.
Set Boundaries: Establish limits on your caregiving role to avoid burnout.
Keep Learning: Pursue online courses or workshops for personal growth. (Look at you doing that right now!)
Prioritize Sleep: Even going to bed a few minutes earlier each night can make a big difference. Try tracking your sleep to see where you can make improvements. Learn more about establishing a brain healthy sleep routine.
Socialize: Engaging in social activities can be a breath of fresh air for the brain, offering connection, support, and a sense of belonging.
Lean Into Faith: your faith community can also be a place to find comfort, compassion, and community. There may also be dedicated support and resources for family caregivers.
The rest stop that has it all. Starbucks! Wendy’s! Bathrooms, oh my! The holy grail of self-care efforts.
Caregivers need care too. You’re doing great, and you deserve some time to recharge.
Remember, self-care is crucial for care partners, and it's important to choose options that best fit your individual circumstances and needs. Whatever it is - keep it up so you can go the distance.
Seek Respite Care: Arrange for professional respite care to take a longer break.You can’t provide high quality care if you are running on Empty. Respite can be provided by someone you know who is comfortable with your person and their needs. It can also be provided by paid, professional care providers. HFC offers a Care Grant program that will cover the cost of in-home care for a period of time. We accept applications on a rolling basis. The point is, keep yourself a well-oiled machine by getting regularly scheduled breaks from caregiving. And leave the guilt behind - you deserve the break.
Exercise Regularly: Commit to a consistent exercise regimen for stress relief - and your own brain health!
Find Caregiver Wellness Opportunities: Attend a caregiver wellness retreat or workshop. We have these too!
Go to Therapy: a therapist/mental health professional can be that neutral, non-judgemental sounding board you’ve been looking for. They will be there, week after week, to help you work through whatever feelings you may have.
Take an Extended Break: Plan a longer respite where you step away from caregiving entirely for a period. Talk to your boss or Human Resources about sick time, family medical leave, and other benefits that may allow you to take some time off.
Mantra:
It’s okay to feel all
the feels.
I’m allowed to have
fun, laugh, and find joy.
I am allowed to grieve.
I will give myself grace.
Mantra:
It’s okay to feel all the feels. I’m allowed to have fun, laugh, and find joy. I am allowed to grieve. I will give myself grace.
Self-Care Menu:
Small
Medium
Large
Small
Deep Breaths
Music
Meditation
Hydrate
Eat
Read
Aromatherapy
Stretch
Social Media
Detox
Tea
Positive Affirmations
Laugh
Medium
Walks
Support Group
Journal
Yoga/Tai Chi
Delegate
Get Away
Set Boundaries
Learn
Sleep
Socialize
Lean Into Faith
Large
Respite Care
Exercise
Caregiver
Wellness
Therapy
Extended Break
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