Caring for myself

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Why self-care matters
Take care of yourself
Reducing stress
Types of services

Taking care of yourself isn't selfish. It is one of the most important parts of helping someone else. You balance demanding responsibilities while putting the needs of others before your own. When you spend all your time looking after another person, it is easy to forget about your own needs. But if you get too tired or sick, you won't be able to help them anymore. Without proper support, you can experience stress, exhaustion, and burnout. It is important for your own well-being that you have access to resources, take regular breaks, and receive emotional support.

I lean into my connections. Having a support system of family and friends to provide an emotional "safety net" makes the more difficult days more manageable.

Mom of a special needs boy, age 11

Why self-care matters

1. It stops you from getting burned out.

Caring for someone every day is hard work. Without breaks, you can feel completely exhausted, overwhelmed, or upset. Taking time to rest keeps you feeling steady and positive.

2. It keeps your body and mind healthy.

People who care for others often get sick more easily because of stress. Eating good meals, getting enough sleep, and going to your own medical appointments help keep your body strong.

 

3. It helps you give better care.

Think of it like a battery. When your battery is fully charged, you have the patience and energy to do a good job. If your battery is drained, it is much easier to make mistakes or lose your patience.

4. It protects your relationship.

When you are always busy doing chores and caregiving, it is easy to forget how to just enjoy being with your family member or friend. Taking a break lets you return as a caring son, daughter, parent, partner, or friend instead of "just a worker."

Taking care of yourself is how you keep caring for the one you love.

Ways to take care of yourself

1. Ask for help.

Let family members, friends, or helpers step in for a few hours so you can leave the house or rest (respite).

2. Set limits.

You do not have to do everything yourself. It is okay to say "no" to extra jobs that you don't have the energy for.

3. Talk to people who understand.

Joining a group with other caregivers helps you realize you aren't alone.

4. Plan time for yourself.

Even 15 minutes a day spent reading, walking, or doing a fun hobby can help you recharge.

Remember: You deserve care, too.

Suggestions for reducing stress

Treat yourself like a friend.

Get out and enjoy nature.

Listen to your favorite tunes.

Take slow, deep breaths.

Take time for your own passions.

Write in a journal.

Join a support group.

Put your own health first.

Tell yourself, "I am doing a good job."

Call a friend, family member, or clergy leader.

Take breaks to release tension, relax your mind, and renew your energy (respite).

Accept help; it doesn't mean you are failing or a burden on others.

Move your body: go for a walk, dance, stretch.

Write down 10 things for which you are grateful.

Take a little time every day to be alone, think quietly, or pray.

Which of these speak to you? What else would you try?

Types of services that can help you: 

Care consultations

Caregiving rarely comes with a roadmap, but you don't have to figure it out alone. These confidential meetings give you a supportive space to talk through challenges, anticipate upcoming care needs, find practical resources, and design an effective care plan tailored to your situation.

Why care consultations are helpful:

  • You get a plan built just for you. Every care situation is different. An expert listens to your specific needs and helps you create a step-by-step plan for your loved one's care.
  • You learn how to handle tough decisions. Decisions about doctors, living arrangements, or money can be scary. An expert helps you understand your choices so you can make the best decisions with confidence.
  • You find local help faster. Care consultants know where to find resources in your community, such as home health aides, ride services, or financial support programs, saving you time and frustration.
  • You prepare for future changes. A consultant can explain what to expect as the person you care for grows older or as an illness progresses, helping you plan ahead instead of being caught by surprise.
  • You reduce family stress. It is common for family members to disagree about care choices. A consultant acts as a neutral guide to help everyone talk clearly and agree on the best way forward.

When connecting to the resources throughout this website, ask about scheduling a care consultation (sometimes called care navigation).

Education programs

Education programs equip you with practical skills, reduce stress, improve the quality of care you provide, and help you navigate complex health systems.

Key benefits of education/training:

  • Practical skill building: You learn how to safely handle daily physical tasks such as safe transfers, mobility assistance, medication management, and hygiene. Learning these skills reduces the risk of injury for both you and the person you support.
  • Disease-specific understanding: Training helps you understand the progression of specific conditions like dementia, Multiple Sclerosis, or Parkinson's. This helps you to manage behavior changes, anticipate future care needs, and respond effectively to symptoms.
  • Reducing stress and burnout: Education programs teach stress management techniques, coping strategies, and self-care. You will learn to recognize early signs of burnout and set healthy boundaries.
  • Navigating resources and legalities: Programs will guide you through complex social services, financial aid, insurance navigation, long-term care options, and legal considerations like power of attorney and advance directives.
  • Improved communication: You will develop better strategies for communicating with doctors, healthcare teams, and family members, ensuring you can clearly advocate for your loved one's needs.

Most of the organizations throughout this website offer free classes to help prepare you for what you need to know as a caregiver.  Make sure to ask for their upcoming schedule.

Don't be a statistic: 95% of caregivers never get training to help with daily personal care, household tasks, or managing difficult behaviors.

Support group meetings

Caring for another person is deeply rewarding, but it can also be overwhelming. In support group meetings, you'll connect with a community of people who truly understand your journey. These gatherings offer a safe space to share experiences, gain practical advice, receive emotional support, and find encouragement alongside others on the same path.

Core ways support groups help:

  • You learn you are not alone. Caring for another person can feel lonely. Joining a group connects you with people who are going through the exact same thing, so you don't feel so isolated.
  • Your feelings are understood. Caregivers often feel stressed, sad, or overwhelmed. In a support group, you can talk about your true feelings without anyone judging you.
  • You get practical, real-world advice. Other members share tips that have worked for them. They can tell you about local resources, helpful equipment, or smart ways to manage daily tasks.
  • You learn how to handle stress. Members share ideas on how to take breaks, set limits, and care for their own health so they don't burn out.
  • You gain hope for the future. Listening to people who have been caregiving longer helps you know what to expect and shows you that you can handle tough times ahead.

Many of the organizations throughout this website provide a chance for you to connect with other caregivers at support group meetings. Ask for their meeting schedule and check them out. Each group works differently, so give yourself permission to shop around. Keep trying different groups until you find one that matches your schedule and feels like a good fit.

Respite

Respite is temporary, short-term relief for you, giving you a planned break from the daily demands of caring for someone else. Caregiving can be deeply rewarding, but providing continuous care can lead to physical exhaustion and emotional burnout. Taking breaks ensures that the person you care for continues to receive safe, professional supervision and assistance while you take time to rest, run errands, attend personal appointments, or simply recharge. Many caregivers find respite to be an affordable option to give themselves a break and help keep the person they support at home for as long as possible. Respite can look many different ways:

In-home:

  • A friend/family member visiting can allow you the opportunity to step away and take time for yourself or run a few errands. This help is often provided for free.
  • Organizations such as personal care agencies can be hired to provide social visits, help with everyday jobs such as light housekeeping and meal prep, or help with care tasks like bathing. These organizations can help for a few hours or provide up to 24/7 support.

Out-of-home:

  • The person you care for can spend a few hours to a few days a week (not overnight) at a day center (see day centers/adult day services below) so you can keep working or have an extended break throughout the day.
  • The person you support can stay overnight or multiple days/nights at an assisted living community or nursing home to allow you time to travel or schedule that surgery you have been putting off.

There are fees to use professional services, and sometimes benefits like long-term care insurance or Aid and Attendance through the Department of Veterans Affairs (VA) may help with the cost.

Here are some organizations that offer free respite (upon meeting qualifications):

You can also find respite options through ARCH National Respite Network and Resource Center.


Day centers/adult day services: Services in which older adults, adults living with dementia, or adults living with intellectual and developmental disabilities receive individualized therapeutic, social, and/or health services for some part of the day. In Utah, most day services occur at adult day centers, which are freestanding buildings operated strictly for this purpose. Additionally, some assisted living communities or nursing homes offer adult day services at their community where people will visit for all or part of the day and are integrated into the day’s activities and routine along with the people who live there.

Benefits:

For people attending, benefits can include:

  • Social connection
  • Physical activity
  • Cognitive stimulation
  • Creative expression
  • Building new friendships
  • Safe environment

These benefits have shown to reduce falls, improve quality of sleep, and bolster self-esteem.

For caregivers, day centers/adult day services can:

  • Help lower stress
  • Offer you a break (respite)
  • Reduce risk of burnout
  • Allow you to continue working
  • Provide peace of mind

There are fees to use these services. Medicaid, respite grants, and benefits such as long-term care insurance or Aid and Attendance through the Department of Veterans Affairs (VA) may help with the cost.

You can also find day centers/adult day services, along with other respite options, through ARCH National Respite Network and Resource Center.

Respite is the #1 service caregivers ask for, yet the least used—give yourself permission to take a well-deserved break.

In-home care services

In-home care services give you a helping hand so you do not have to do everything by yourself. Taking care of a friend or family member is hard work.

Having a helper come into the home makes a big difference in a few key ways:

  • Gives you a break: Professional helpers can step in for a few hours or days. This lets you rest, run errands, go to work, or take a vacation without worrying.
  • Helps with daily tasks: Helpers assist with bathing, getting dressed, using the bathroom, and moving around safely. This saves you from heavy lifting and difficult physical work.
  • Takes care of chores: In-home care workers can cook meals, do laundry, and clean the house. This takes away a lot of the extra housework.
  • Provides expert help: Some helpers are trained to manage medicines or care for people with conditions like Alzheimer's disease. They know how to handle tricky health situations safely.
  • Keeps everyone safe: Having an extra set of eyes in the house prevents falls and catches health problems before they get worse, which reduces trips to the hospital.
  • Fixes relationships: When helpers do the tough daily chores, you can go back to being a parent, daughter, son, or spouse instead of feeling like a stressed-out "boss."

The Homecare & Hospice Association of Utah (HHAU) and Seniors Blue Book provide directories of local in-home care providers along with reviews.

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