Little Ways Caregivers Can Take Time for Themselves in Everyday Work

Being a caregiver, whether for a loved one or a client, is one of the most meaningful roles a person can take on. It is also one of the most emotionally and physically draining. Too often, caregivers put their own well-being last on the list, leading to burnout, exhaustion, and compassion fatigue.

Self-care does not always require big blocks of time or elaborate planning. Small, consistent acts woven into daily routines can make big differences. Here are some simple ideas caregivers can take time for themselves, even on the busiest days:

Start with Micro-Moments

Embrace micro-moments - waiting for a large chunk of time may have you waiting forever. These moments may seem small, but they help reset your nervous system throughout the day.

• Sip your coffee slowly while looking out the window for 2 - 3 minutes

• Step out for a few breaths of fresh air between tasks

• Do a one-minute body scan to release tension while washing your hands

Breathe with Intention

Intentional breathing is one of the fastest ways to calm the mind and body and can be done while standing at a counter, sitting with a client, or waiting for the water kettle. Try this simple technique:

• Inhale for a count of 4

• Hold for a count of 4

• Exhale for a count of 6

• Repeat 3 - 5 times

Build Transitions into the Day

Caregiving can feel like an endless stream of responsibilities. Creating small rituals between activities helps signal to your brain that you are shifting gears. Transitions help prevent the day from feeling like one long blur. For example:

• Lightly stretch after helping someone with a task

• Listen to a favorite song while driving to an appointment

• Take a few sips of water and pause before starting the next task

Nourish Yourself Mindfully

You cannot pour from an empty cup. Mindful nourishment is key to sustaining energy and mood. Try to:

• Sit down while eating, even briefly

• Focus on the flavors and textures of the food

• Hydrate often

Use Technology for Support

Listen to calming music, short-guided meditations, or inspirational podcasts during commutes or chores. Set reminders on your phone to:

• Stand and stretch every hour

• Take 5 deep breaths

• Drink a glass of water

Practice Compassion Toward Yourself

One of the most important, yet most neglected, forms of self-care is self-compassion. It is okay to acknowledge that caregiving is hard. It is okay to feel tired. It is okay to need help. When you catch yourself thinking, "I should be doing more," try shifting the inner dialogue to: "I am doing the best I can, and it is enough."

Connect with Others

A quick text exchange with a friend or fellow caregiver can lighten your emotional load. Do not hesitate to reach out. Connection is powerful!

Taking small moments for yourself is not selfish. It is what allows you to continue showing up for others with resilience and compassion. Start with one or two ideas from this list and build from there. You deserve care, too.