The demands of being an unpaid carer can be overwhelming. It’s easy to forget how important it is to look after yourself. Shockingly, 71% of carers have poor physical or mental health.

 

Our aim at Derbyshire Carers Association is to make a positive impact on the lives of those caring for others. We also want to increase awareness around the invaluable role within our society, as well as providing as much support as possible.

 

Throughout this blog, we’ll highlight how important it is to prioritise self-care when looking after someone else. We’ll also provide strategies you can easily implement. When caring for another person successfully, you must care for yourself first.

 

Note: this is not a one-size-fits-all approach, everyone is different. It might be trial and error until you find what works best for you.

 

Maintain a consistent sleeping schedule

 

Getting enough sleep is vital for everyone, not just carers. Start by setting yourself strict sleep and awake times every night. The habit will help your body to adapt and develop a consistent pattern.

 

If you struggle to fall asleep, practise good sleep hygiene. Don’t look at your phone for an hour or more before bed. Take a relaxing bath or read a book to distract your mind.

 

Note: try and get a full 8 hours every night. Your sleep quality will improve, and you’ll feel more refreshed the next day.

Don’t forget to take breaks

 

It’s easy to forget, or you may feel you don’t have time. 1 in 10 carers admit to not having any breaks from their caring roles in the last 5 years. Taking this time out will give you the chance to rest and recharge.

 

Aim to take 2 to 3 breaks per day. Even if these aren’t very long, sit down and enjoy a coffee or go for a short walk. You’ll be significantly reducing your risk of carer burnout.

 

Note: don’t be tempted to use these breaks to do household or other practical tasks. Make sure you’re actually taking the time for yourself.

 

Do something you enjoy

 

Do you have a favourite hobby but never have time to do it? Don’t feel guilty for doing things for yourself. Take some time out and do what you love. You’ll be surprised how much this recharges you mentally.

 

Practise mindful and relaxation techniques

 

This may not be for everyone, but there’s evidence that practising relaxation techniques can reduce symptoms of anxiety, stress and depression. To begin with, try deep breathing exercises and see how they work for you.

 

Make sure to eat healthily and regularly

 

It’s easy to forget to stop for food when you’re busy. Making sure to eat regular meals will give your body what it needs and prevent illnesses. Stay away from quick convenience foods as these are often processed, high in fat and contain a lot of salt.

 

Note: keep a bottle of water with you and set reminders on your phone or watch, to make sure you’re staying hydrated too.

 

Set boundaries from the start

 

Decide what you can and cannot do for the person you’re caring for. Setting boundaries is about taking control of your own needs and making sure not to neglect them. Saying ‘no’ can be difficult, but you must remember that you’re only one person and can only do so much.

 

Note: don’t see setting boundaries as a selfish act, it’s an aspect of self-care and will lead to a healthier, more sustainable caring situation.

 

Summary

 

Being an unpaid carer requires a lot of time and energy. Prioritising self-care is just as important for avoiding things like burnout and other mental issues. Start by selecting a few of our strategies that you think might work for you and go from there.

 

Increasing your self-care will improve your resilience when dealing with anything unexpected. You’ll also be reducing your stress levels and creating a much more positive caregiving experience.

Guest writer – Hannah Walters

If you’re still struggling and want to find out how Derbyshire Carers Association can help, get in touch on 01773 833 833 or send us an email to info@derbyshirecarers.co.uk