How Carers Can Look After Their Own Mental Health
Being a carer is an immensely rewarding yet challenging role.
Whether you're caring for a family member or friend, it's important to prioritise your own wellbeing. The demands of caring can be overwhelming, leading to stress and negative impacts on your own health.
However, by implementing strategies to stay calm and centred, you can effectively manage your own mental health while providing the best care possible.
These tips are designed to help you and the person you care for. Remember, you can’t pour from an empty cup.
Acknowledge your feelings
It's natural to experience a range of emotions as a carer, including stress, frustration, guilt, and even resentment. Recognise that your feelings are normal and valid. Allow yourself to feel them without judgement, and seek support from friends, community, support groups or therapy. Writing your feelings down in a diary can also be a very helpful emotional release.
Set realistic expectations
Understand that you can't do everything, and it's okay to ask for help. Set realistic goals for yourself and prioritise tasks based on importance. Delegate responsibilities when possible, and don't be afraid to say no to additional commitments that may overwhelm you.
Give yourself time to do things you enjoy
Whether it’s to read, write, paint, cook, do some gardening or knit, find a hobby you love. Take time to do things that bring you joy and relaxation. Remember that taking care of yourself is not selfish; it's essential for your health and your ability to care for others.
Prioritise sleep
Getting quality sleep can be a challenge as a carer. Try meditating before bed, having a bath with lavender oil, drinking chamomile tea or reading a chapter of a book. Try to find ways to switch off – especially from online devices.
Establish boundaries
Set clear boundaries with the person you're caring for, as well as with other family members and friends. Communicate your needs openly, and don't feel guilty for prioritising your own wellbeing. It's okay to take breaks and time for yourself to recharge.
Stay connected
Maintain relationships with friends, family, and other carers who understand what you're going through. Reach out for support when you need it, and don't isolate yourself. Connecting with others who can offer empathy, advice, and encouragement can provide a much-needed source of strength.
Practice mindfulness and stress-relief techniques
Learn mindfulness practices such as deep breathing, meditation, or yoga. These techniques can help you stay grounded in the present moment and reduce your stress and anxiety. Find what works best for you and make it a regular part of your self-care routine.
Seek professional help if needed
If you're struggling to cope with the demands of caring or experiencing symptoms of depression or anxiety, don't hesitate to seek help from a mental health professional. At Bristol Black Carers, we are connected to a wide network of statutory and voluntary organisations that provide support and we are here to help you navigate through the different systems to access the relevant service/s you need.