Carers are excellent at putting other people first and are often relied on for support, day and night. Caring for someone with dementia can be rewarding, but it can also be tiring and isolating due to the physical, emotional and psychological demands of the role. Over time, these challenges can have a significant impact on the health of carers. While many caregivers are aware of the need to manage their stress and prioritise self-care, it can be challenging given the limited spare time they might have. We’ve put together some useful self-care tips below for carers to help manage their wellbeing.
Incorporate movement into your daily activities
It’s no secret that exercise is important in managing stress. The current guidelines suggest adults, aged 18-65 years old, should be aiming for:
- 2.5 to 5 hours of moderate intensity physical activity per week – such as a brisk walk, golf, mowing the lawn or swimming
- 1.25 to 2.5 hours of vigorous intensity physical activity per week– such as jogging, aerobics, fast cycling, soccer or netball.
Achieving fitness goals is particularly beneficial if you are supporting someone with dementia, as it can give you a sense of control and accomplishment, while helping you to feel more alert. It can sometimes be difficult for carers to find the time for movement, which is why we recommend trying to fit into your daily activities.
This might look like:
- Hanging out the washing
- Bringing in the groceries, mopping or vacuuming
- Talking to a friend on the phone while walking briskly around the house
- Doing some heel raises while brushing your teeth
- Getting outside and doing some gardening.
Eat nourishing meals
Eating healthy and nourishing meals can help you feel more energised, while positively impacting your physical and mental health. Here are a couple of tips to help you eat healthier as a caregiver:
- Plan your meals in advance. Make bulk meals and freeze for busy days.
- Ensure you have a variety of vegetables in your meals. Frozen vegetables are just as healthy as fresh and can be more affordable.
- Aim to drink 2L or 8 glasses of water each day. Drinking water from a reusable water bottle is one way to help keep track of water consumption.
Practice mindfulness
Mindfulness involves purposely paying attention to the present moment without making judgement. Evidence suggests mindfulness can help lower your blood pressure, improve sleep, and reduce anxiety and depression. You can practice mindfulness by:
- Spending time in nature
- Watching a sunrise or sunset
- Listening to music or learning an instrument
- Journaling at night before bed
- Meditation
If you’d like to have a go at meditation, here is a breath work exercise to get you started:
- While counting to five, breath in through your nose, and deep down into your belly.
- Hold your breath for one second.
- Gently breathe out through your mouth.
Connect with others
Social connection plays an important role in stress management for carers. Whether it’s a family member, a friend, or a peer support group, these connections provide an opportunity for carers to connect with others and feel less isolated in their journey.
- Don’t be afraid to ask a friend to meet you at your place, so you don’t have to spend time travelling
- Schedule in social catch ups in advance and utilise day respite centres
- Find a local support group for dementia carers
- Volunteer or participate in community events that interest you, outside of your caring role.
If you would like to meet with a group of other carers, we recommend joining our free, six-week program for dementia carers. Learn more or enquire about the program here.
Please remember, it’s okay to take care of your own health and happiness. If you’re struggling as someone who cares for a person with dementia, contact the free, confidential National Dementia Helpline on 1800 100 500, any time of the day or night, for information, advice, and support.