When caring for loved ones with special needs or other health concerns, caregivers often give so much of themselves that their own well-being becomes neglected. In order to be a fully present and aware caregiver, it is critical to develop a regular "self-care" practice that allows you to maintain your energy and peace of mind. This is not a selfish act and does not negate your caregiving abilities, but rather reflects a healthy awareness of your own needs that can only enhance your abilities to care for others. Below are 5 basic strategies for improving your self-care practice:
- Try incorporating mindfulness into your awaking and sleeping routines. In the morning, take 3 deep breaths in through your nose and out through your mouth, noticing your body and how it feels. Set your intention for the day and repeat a personal mantra such as "I am peaceful, I am calm, I am connected." Try thinking of one thing that you feel grateful for at the end of each day. It may be something small such as "I am grateful for my morning coffee" or something more such as "I am grateful for being alive and healthy today."
- Make movement and exercise a part of your day. Even 15 minutes of gentle walking, yoga, or dancing can have a large impact on sleep, mood, and anxiety. Invite a friend or significant other along and it can become a fun social activity.
- Give journaling or sketching a try. Art therapists often encourage clients to explore journaling to improve self-awareness and reflection, and also as a means of processing your day's events, checking in with yourself about your mood, and keeping a log of day to day experiences. Don't be afraid to explore some different materials in your journal such as oil pastels, pencil, magazine collage, etc. and really make it your own.
- Schedule "Me Time" at least once a week. This can be as simple as setting aside 1-2 hours to engage in a pleasurable activity - visit a bookstore, watch your favorite movie, create a "spa" time at home, listen to your favorite music, grab a cup of coffee with a friend, etc. This should not be time for completing chores or working, rather purely for relaxation or fun.
- Make purposeful efforts to maintain social relationships. So often adult friendships may fall to the wayside when family and other needs arise. Even if there is only time for a brief phone call, that can be enough to maintain a significant relationship outside of your immediate circle that can be critical to overall well-being. If you are seeking new friendships, try joining a local chapter of something that interests you, or seek our classes on topics that excite you at your local library, community center, or college.
Interested in learning more?
CNNH has recently launched its
Holistic Wellness programs for the community, including"Mindful Art" and "Journaling for Stress Management" groups.
Stay tuned for our upcoming Support Group series for parents and siblings.
Contact Alexandra Back, MA, Art Therapist for more information at
