When you're taking care of a loved one, it’s important to care for yourself, too. The emotional and physical stress of being a caregiver can cause health problems — so get the support you need to take care of your own health.
What is a caregiver?
An informal or family caregiver is someone who helps a family member, friend, or neighbor who is sick or has a disability. Caregivers often provide unpaid assistance with basic daily tasks.
You may be a caregiver if you regularly help someone with:
Shopping for groceries and cooking
Cleaning the house
Bathing, toileting, dressing, and eating
Taking and keeping track of medicine
Keeping wounds clean or giving shots
Providing car rides to appointments
Managing personal services, like talking with doctors or paying bills
About 1 in 5 adults in the United States are caregivers. Most caregivers also have other jobs, and about 1 in 4 spend more than 20 hours a week caring for a loved one.
Caregiver Stress
The stress of caregiving can lead to health problems.
When you're caring for a loved one, it can be hard to take care of your own health. Caregivers are at higher risk of getting sick, like with a cold or the flu. They're also more likely to have long-term health problems — like arthritis, diabetes, or depression.
You may have caregiver stress if you:
Feel angry or sad often
Feel like taking care of your loved one is more than you can handle
Feel like you don't have time to care for yourself
Stress from caregiving can lead to problems like back pain and trouble sleeping. Taking care of yourself will give you the energy and strength to handle the demands of caregiving.
Here are some ways to take care of your body:
Eat healthy to keep your body strong. Making healthy food choices will help protect you from heart disease, bone loss, and high blood pressure. Get tips for healthy eating.
Get active to give you more energy. Aim for 150 minutes a week of moderate-intensity aerobic activity, like walking fast or dancing. And try to do muscle-strengthening activities at least 2 days a week. Find out how to get active.
Take steps to prevent back pain, like keeping your back straight and bending your knees when you lift something heavy. Get tips for preventing back pain.
Make sure you get enough sleep. Most adults need 7 or more hours of sleep each night. Learn how to get enough sleep.
Mental Health
Take care of your mental health.
It’s important to take care of your mental health. Consider these tips:
Find ways to manage stress. You can start by taking a few slow, deep breaths several times during the day. Get more tips for managing stress.
Do something for yourself! Set aside time each day to do something you enjoy. Try reading, listening to music, or talking to a friend.
Ask a neighbor or friend to visit with your loved one while you take time to rest, take a walk, or gain a fresh perspective.
Get support from others to help you cope with the emotional stress of caregiving.
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