10 Simple Self Care Activities That Recharge You as a Caregiver

Self-care has been a "buzzword" over the last several years.... even before COVID, it was common to hear people talking about self-care and prioritizing their overall health and wellbeing.

But, the way it is promoted on social media and in our culture isn't necessarily what will truly help people feel better. And actually, some of the recommended spa days, indulgences, days off, and "couch rotting" can be detrimental to your health, causing even more stress and self-pity.

What can help, though, are simple and practical self-care activities that fit into your daily routine--especially for caregivers who are juggling multiple responsibilities. Often, they don't have the luxury of taking a weekend getaway, indulging in their favorite hobbies, tuning out for the evening, or spontaneously going on a date night with their partner because their caregiving duties require them to be on all the time.

So if that is YOU, this article will share a few simple and practical self-care activities that will recharge you as a caregiver without extreme measures.

Self-Care for Caregivers

Caregivers are one of the most overlooked and unsupported demographics in our nation. Several public health studies indicate that family caregivers are at high risk for chronic diseases and conditions due to the chronic stress they face on a day-to-day basis.

With this in mind, it is important that caregivers take necessary steps to ensure their health and well-being, not only to prevent disease but to have the energy and strength to show up and care for their loved ones.

The good news is that self-care doesn't have to be complicated or time-consuming. By applying micro self-care moments into your day, you can begin to release stress, rebalance your body, and regain your clarity in your life. 

10 Simple Self-Care Practices of Caregivers

Here are some practical and effective self-care practices that caregivers can start today to reset and recharge.

1. One minute of silence and breathing. Focus on your breath for 1 minute. Practice breathing in for 4 counts, out for 6-8 counts. Repeat this for your minute to reset the nervous system and reduce cortisol.

2. Have a mindful sip. Use tea, coffee, or even water as a grounding ritual. Feel the warmth, taste it slowly, and notice the feeling of it as you drink. Take 3 slow sips for a moment of presence in the middle of chaos.

3. Step outside for fresh air. Regardless of the weather, take a few minutes to be outside. Step out on your porch or open a window. Feel the fresh air on your skin. Mentally say, "I am still here. I get to pause."

4. Hand on Heart Pause. Place your hand over your heart or stomach and take 3 slow breaths. Say to yourself, "I am doing the best I can." Feel your heartbeat and allow yourself to slow down. 

5. The 3-minute journal. Set a timer for 3 minutes and write down phrases, words, or thoughts you feel right now. No filter, just check in. What is going on inside your mind and body? Let this be a way to release thoughts and build emotional awareness.

6. Quick music reset. Put on your favorite calming or uplifting song. Use headphones if needed and move your body, shake it off, or dance like no one's watching.

7. Intentional tech break. Close your eyes instead of scrolling for 1 minute. When you want to reach out for your phone, ask yourself "What am I trying to avoid" or "What am I looking for?" Give yourself some time away from the constant noise and stimulation to reset your nervous system. 

8. Cold water touch or exposure. Run cold water over your hands or splash your face. This helps bring presence to your body. Some may even find it rejuvenating to take a cold shower or do a cold plunge. 

9. Mini gratitude moment: Reflect on one thing you’re grateful for while doing something mundane (like washing dishes): “I’m grateful for this quiet moment” or “I’m grateful for my strength.” Do this throughout your day when you're feeling down to reframe your thoughts to the silver lining of your reality. 

10. One affirmation in the mirror. Use your mirror to reflect what you want other people to say to you. Things caregivers don't hear but need to hear are affirmations like "You’re not alone,” “You’re doing enough,” or “You matter too."

These 10 self-care activities can be easily woven into your day. And as a primary caregiver, it is up to you to care for yourself. You deserve it.

My Recommendation

If you're a caregiver and feeling overwhelmed and on the brink of a breakdown, I recommend picking 2 -3 of these self-care strategies and committing to them for 1 week. Make it an intention to "take care of yourself." 

Pick the 2-3 strategies that seem EASIEST and RESONATE with you the most... what would be easy for you to do starting today. And imagine yourself doing them.

Maybe you decide to "have a mindful sip." Decide on the time of day you want to try it (first thing in the morning is always a great choice). And picture yourself feeling nourished and grounded with your mug of tea or coffee... imagine that feeling of warmth and comfort...

Once you have it pictured in your mind, put it into action. Maybe you try it right away or maybe you do it when it is planned, or maybe... it is spontaneous and you'll think of it as you're going about your day.

Whatever you decide to do, be intentional about it... this is your moment for you!

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