More than 60% of caregivers who look after people with schizophrenia say it's tough to find time for themselves. But self-care is especially important for caregivers, who have an increased risk for depression, anxiety, and extreme stress.
Keep these tips in mind to tend to your emotional, mental and physical health.
1. Keep a journal
Writing down your feelings and experiences can help you find solutions to problems. It can also be an emotional release. You could start with something like, "Today I feel ..." Or simply write down what happened that day.
2. Get enough sleep
Many caregivers report trouble sleeping. To fall asleep more easily, try to avoid stressful discussions or activities before bedtime. Instead, do something relaxing, such as listening to calm music or taking a warm bath. If your mind is racing as you try to sleep, write down your thoughts or make a to-do list.
3. Join a support group
It can be comforting hearing from fellow caregivers and learning that you face similar challenges. Members offer each other emotional support, information and advice. Find a group through the National Alliance on Mental Illness.
4. Find a listening ear
You might be more comfortable talking one-on-one instead of with a support group. That's OK. Just be sure to share your feelings with someone instead of bottling them up. A therapist, spiritual leader, friend, or another caregiver may be able to offer support.
5. Nourish your body
A nutritious diet helps you manage stress, gives you energy, and keeps your immune system strong. Save time by cooking a big batch of a dish and freezing the leftovers. Looking for quick, healthy new recipes? Try the USDA's What's Cooking site.
6. Nurture your relationships
It's important to maintain your own identity and relationships outside of your role as a caregiver. Make an effort to spend some quality time with your spouse, family, and close friends. Even a five-minute phone call can help you reconnect with loved ones.
7. Stay physically active
Exercise lifts your mood and boosts your energy. Choose an activity you enjoy, such as walking, biking, gardening, or dancing. Try to exercise at least five minutes every day. Work up to half an hour of physical activity five days a week.
8. Make time for fun
Fun is the best antidote for stress. At least once a week, do something that makes you happy. Watch a movie, go to brunch with friends, or play a round of golf. Try to make time for the hobbies you enjoy, whether it’s taking a walk with your camera or experimenting with a new recipe.
9. Put your health first
It’s hard to care for another person if you’re in poor health yourself. So be sure to keep up with regular checkups, vaccinations and screenings. Talk honestly with your doctor if you feel depressed or burned out.
10. Ask for help
Friends and family members often want to help but don’t know how. Suggest they take on specific tasks, such as shopping for groceries or picking up medications. You don’t have to manage everything by yourself.
11. Let go of guilt
Remember, it’s not selfish to take time for yourself or ask other people to help you. Your needs matter, too. When you take care of yourself, you can do a better job of caring for others.
11 Tips for Taking Care of Schizophrenia Caregivers
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