Caregiving comes in many forms, and if you’re a caregiver, you know that it can sometimes be challenging. But it’s also a sacred role; you are making a profound difference in another person’s life, providing care and support when they need it most. Your contribution is invaluable.
But to better care for someone else, you need to care for yourself first, whether you are the primary and sole caregiver, or you are coordinating efforts with a trusted friend, a supportive relative, or a professional service provider. Caregiving experts often liken it to airplane oxygen masks: Put on your own mask first so you can better help those around you.
In order for your self-care practices to be sustainable though, you’ll want to get organized and plan ahead. Establish a protocol that is simple and easy to manage. Here are some suggestions to help you get started:
Balance Your Diet Selections with Nourishing Goodness
Nutrition is a vast subject, and as an integrative wellness coach, I’ve written numerous pieces on proper eating habits. For this discussion, I’d like to emphasize three nutritional strategies that can promote your health.
First, Plan for Balanced Meals
To start, when purchasing groceries, choose items that create a balanced meal. Ensure that your dishes include wholesome carbohydrates, lean proteins, and beneficial fats. Fill your cart with fresh produce, legumes, lean meats, nuts, seeds, and fats like olive oil.
For instance, a snack of sliced vegetables with hummus or nut butter offers the necessary energy for daily tasks. The vegetables provide healthy carbs, while the hummus and nut butter supply beneficial fats and protein. Prepare these snacks in advance to enjoy them throughout the week.
Secondly, Cut Back on Processed Sugars
Overindulging in sugar can lead to fatigue and increase the risk of chronic illnesses. Instead of reaching for cookies, pies, or candy, choose healthier alternatives. Check the Lifestyle 120 website for recipe inspiration.
A Third Suggestion: Stay Hydrated
While fresh fruits and vegetables can aid hydration, nothing compares to water. Considering our bodies are composed of 60-70% water, it’s essential to drink enough of this crucial liquid. If plain water feels blah, enhance your experience with herbs, citrus, or apple cider vinegar.
One of my top choices is a jug of water infused with fresh basil and thinly sliced orange. When I need a refresh, I simply shake, pour, and enjoy. Switching up your drinks can be a delightful alternative to sodas, energy drinks, and lattes, which are often high in refined sugars, artificial sweeteners, and additives. Interested in 39 fantastic hydrating recipes? Explore Sip the Garden: Fun, Easy Drinks for a Healthier Family.
Blend Your Relaxation Tools with Your Spiritual Practice
Naturally, adequate rest is crucial for functioning well. But there are additional ways to rejuvenate. I recommend planning three or more short breaks during the day.
For example, take a 10-minute stroll outside to connect with nature, which can immensely benefit your body, mind, and spirit. Another idea is to find a quiet spot in your caregiving environment to relax, close your eyes, meditate, and practice deep breathing for 10 minutes. Dedicating time to relaxation or activities that bring joy can significantly bolster your emotional resilience.
When I was caring for my mother alone, my bathroom became my sanctuary. Occasionally, I’d retreat there for a few minutes, dim the lights, turn on a soothing salt lamp, massage my hands with lavender lotion, listen to ocean sounds, and drift into a state of gratitude. Ahhh! This simple ritual offered me relaxation during stressful periods.
Incorporate Enjoyment into Your Exercise Routine
Engaging in consistent physical activity can boost your immune defenses and enhance blood flow. However, finding time for a Pilates session at the gym might be challenging if you work shifts or lack someone to cover for you daily. So, what alternatives do you have?
Alongside your routine stroll in nature, have you thought about dancing? Perhaps your loved one would like to groove to the music from their seat, while you boogie down for 15 minutes each day. Dancing provides numerous health advantages and is seen as a comprehensive workout. Smile, laugh, and have fun!
Additionally, try weaving some yoga asanas into your day. If suitable, your loved one might appreciate chair yoga. YouTube offers a plethora of options. If your house features stairs, they can mimic a stair climber at the local gym. Set a timer for a brief pause and challenge yourself to ascend and descend as often as possible.
Maintain Connections with Your Supportive Circle
Being a caregiver can often feel like an isolating endeavor. It is crucial to preserve your identity and not let valuable relationships fade away, since isolation and loneliness are closely associated with a higher likelihood of experiencing depression. While you may not be able to socialize as you wish, modern technology offers numerous ways to stay connected. Platforms like Zoom, FaceTime, and others provide a simple and accessible means to stay engaged and seek support.
During the time I was taking care of my mother, I also had a full-time job. Reflecting on that period, I see how many “angels” supported me along the way. They were not the conventional family, yet they embraced me in their special ways: My colleagues from the school where I taught, my personal trainer who was facing a similar situation with her dad, the daughter of my neighbor who frequently visited her mom, and my mother’s health care team.
Remember, you are not alone! Connect and share your journey with fellow caregivers. Numerous local organizations provide resources, support groups, or respite care services, offering temporary relief and a chance for rejuvenation. You can also get more information and resources from groups such as Caregiver Action Network (CAN), Family Caregiver Alliance (FCA), AARP, among others.
Embrace Your Passions and Purpose
Whether you are a professional caregiver or offering services for free, understand that you have taken on one of the most cherished roles in society. Consider how you can merge your service with your passions and purpose. Spend time contemplating your innate, God-given abilities and skills. Perhaps caregiving is leading you toward your life’s calling. If you feel that caregiving is your destiny, then create a strategy to enhance your skills, develop further, and share your knowledge with others in the industry.
Maybe caregiving is preparing you for a different path. Goals, dreams, and passions can evolve and expand throughout life. Always strive to become your best self. You might find time in the evenings to read, write in a journal, listen to podcasts, take online courses, or enroll in a personal development class. Stay open and ready for what lies ahead.
Self-love through self-care should always be your main focus, no matter the career you choose. Without daily health-promoting habits, you risk both physical and mental deterioration. As a caregiver, you can start to prioritize your needs by establishing new routines that emphasize good nutrition, adequate rest and relaxation, maintaining fitness, staying socially engaged, and working towards your purpose. Your role as a caregiver is not merely an obligation but a profound expression of love and compassion – one of the most noble forms of service. Thank you again! You are valued!
Reflection Questions:
Are you currently taking care of someone else? Highlight your daily challenges? What are you doing to stay healthy – mentally and physically? What support systems have you employed?