Self Care for Caregivers
There is really no on the job training for caregiving for a loved one and this shift can be overwhelming, abrupt, and life altering. In some cases, self-care is also not part of the job training for caregiving professionals. Oftentimes self-care for caregivers is placed at a lower priority because of the many needs of the recipient. However, self-care practices are what make sustainable caregivers.
What is Self-Care? Self-care is taking care of ourselves on a deep level through practices that renew, support, and sustain you while creating neural pathways for wellbeing and resilience.
Why is Self Care important?
We must replenish the well- If we don’t take care of ourselves then how can we sustainably show up for others? Self-care helps to maintain physical and mental wellbeing when caring for others.
Care for others without self-care and can lead to burnout and empathy distress. The symptoms of empathy distress may show up as exhaustion, apathy, substance abuse, avoidance, hypervigilance, and isolation. Witnessing another’s suffering over time can also lead to shutting down and numbing out. All of this can lead to burnout and the constant stress can affect our immune system and overall health.
Self-Care is a form of self-compassion: Studies have shown that self-compassion is often a preventative factor in the development of caregiver burnout, as those who have as much compassion for the self as for others are generally able to remain in touch with their own needs and maintain physical and mental well-being, generally with the help of an essential self-care routine. (Good Therapy)
A sustainable model of self-care may include some of the following practices:
Mindfulness practices-Non-judgmental self-awareness gives us the opportunity to attune to ourselves with kindness and see clearly what is happening for us in the moment. This allows us to respond to what is happening, rather than react.
Healthy Boundaries- Know where you end and the other begins. Separate but connected identity. Learn to say no.
Self-Compassion Practices-Treat ourselves as we would treat a dear friend going through a challenging time with tenderness, kindness and affection.
Have realistic expectations of yourself and others
Schedule time for yourself like any other commitment in your calendar
Set a Caregiver’s Intention-What is your intention as a caregiver? What is important to you? Let this be your north star.
Learn what renews you and practice that-Pay close attention to the things that help you feel less stress and more connected.
Heartfelt connection with safe and supportive people-This helps you to feel that you are not alone and regulates your nervous system.
Movement- Not only is moving your body helpful to mobilize your nervous system when you are feeling the effects of stress and can decrease chronic pain, it also activates your “feel good” neurotransmitters and reward centers in your brain.
Success Tip: Find ways to integrate self-care into your life that work, are enjoyable, and will be successful and rewarding. Set attainable goals in short bursts of time to start. This will inspire you to do it again.