Caregiver Self Help

7 Ideas to Help Caregivers Find More "Me" Time
Mature woman looking away day dreaming

Caregivers who insist on time for themselves within a busy life have more energy and are better able to weather stress. And that allows them to be more reliable to those who depend on them.

Most caregivers like the idea of "me" time but are convinced they can't find it. You can! Start small, and dream big.

Use the following seven smart moves to refill your inner reservoir -- today and for the rest of your life.

1. Schedule it.

Don't postpone personal time, making it an afterthought or reward after you finish the day's business. Instead, include yourself in your must-dos when you plan the day -- ideally, early in the day so the time doesn't get overlooked. Plus you'll be better able to face the day if you're fully energized.

Pencil in even 15 minutes daily, for starters -- literally write it on your planner or daily to-do list. Commit to carving this same time out every day. Life coaches say it can take up to three weeks for a new habit to take hold. Devoting specific times to yourself helps you make "me" time a priority.

Make the break feel like an indulgence. That means no laundry or paying the bills. Think of something you enjoyed when you had more time, before your life got crazy. Maybe it's savoring a cup of tea (in a fine china cup!) and a brand-new paperback. Or setting up a craft table to pursue an art or craft you've abandoned.

In addition to a daily break, block out a larger span of time at least weekly to do something self-indulgent away from home. Get a massage or a manicure, wander the mall, attend a book group.

2. Say "no."

Not all requests are draining, of course. If you're tempted, get in the habit of replying, "I'm not sure; let me get back to you." Don't answer immediately; give yourself a cushion of time to reflect privately on whether the request will enhance your life or detract from it.

But also practice building up your "no" muscle. The more you express regrets or bow out, the easier it becomes the next time.

If you find it hard to refuse others (and this is true for many people with caregiver hearts), rehearse a few lines to fall back on: "I'd love to help, but I just have too much going on right now." Or, "I wish I could, but it will have to be another time." Humor helps: "If I take on even one more thing, my husband will divorce me and my hair will catch on fire."

Be especially protective if indulging a favor or taking on a new task would nip into your personal time. You'll never find enough time for yourself if you don't cordon it off.

Easy ways to find "me" time

3. Create a personal space in your home, just for you.

It could be a whole spare bedroom (think man cave . . . or girl cave!) or a desk and comfy chair in a corner. Decorate your "me zone" with meaningful mementos, a comfy quilt, your favorite photos.

Having your own personal retreat ensures you'll be more likely to head there to do something just for yourself -- watch a DVD, talk by Skype with an old high school pal, run through some yoga moves, take a power nap. Ask others in the house to respect your privacy when you're in your personal space. (It doesn't always work, but it never hurts to ask!)

When you can't get to a special space and you're feeling overwhelmed, remember that you can clear a "me zone" in your head. Close your eyes and take a few calming deep breaths. (Some people find it helpful to retreat to the bathroom to get this kind of privacy.) Or do a "mind sweep": Jot down all the things troubling you (conflicts, to-do items); the simple act of making a list releases some of the tension and helps you prioritize.

4. Spread the work around.

Spend less time on things that don't absolutely require your personal involvement by delegating, rotating, or sharing the load. For most families, even when one person is the primary caregiver, giving care is a family-wide experience.

Is there anyone in your household who can make dinner one night a week? Run a vacuum? Cut the lawn? Enlist kids as well as adults. Perhaps one person could clean up as you cook, reducing the need for a big clean after. Post a chore schedule, with everybody taking a shift. Look into sharing the marketing or a carpool with a neighbor. Consider a "parent-sitting" exchange with a friend who also has a live-in elderly parent who can't stay alone.

Important for caregivers: Don't do things for older relatives that they can still do for themselves. Too often caregivers err on the side of "helping" to excess, when activities such as cleaning or folding laundry would provide an elder with a healthful sense of usefulness and contribution.

It's fine to work side-by-side if the person in your care wouldn't be safe working alone. But resist the urge to help, hover, or take over because the job isn't meeting your standards.

5. Look for shortcuts and other streamlining efficiencies.

For one whole day, analyze the way you do all your routine tasks with an eye toward saving time. For example, paying bills online is faster than writing checks, stuffing envelopes, and mailing them. Loading different types of utensils in the same holder of the dishwasher means you don't need to sort them afterwards. They're tiny time differences, but the saved minutes add up.

Could you make lunches every other day, preparing two at a time? Plan errands for times of day when crowds are thinner (avoiding lunchtime and rush hour, for example)? Scheduling morning medical appointments, or the first appointment after lunch, means less waiting-room time, because the doctor is less likely to have gotten backed up.

Try to get your least favorite or hardest tasks out of the way early in the day, when you have more energy. That way you'll chip through more pleasant jobs during the rest of the day with a sense of accomplishment, rather than energy-draining dread.

You can also double up: Pair a task you don't like with one you do. Iron or run on the treadmill while you catch up on a prerecorded favorite TV show or reach out to a friend by cell phone to chat (and vent as needed!). If you're paying bills online, open up a second window to chat with fellow caregivers in an online forum.

If you can afford it, invest in an electronic reader (like the Kindle, iPad, or Nook). You can download new books or magazines without having to take the time to go to the library or bookstore. And you'll always have escapist reading material at your fingertips in doctors' waiting rooms, on the bus, in the bathroom, in between errands.

Creative ways to find "me" time

6. Unplug.

As much as electronic gadgets help us multitask, they can also become time-suckers that lead us to squander downtime moments we didn't realize we hand. That's how we wind up zoning in front of the TV all evening (watching something we don't even like) or flipping through Facebook for hours, and yet never feeling like we have time to ourselves.

Try starting with 15 "silent" minutes a day -- if it plugs in, unplug it or turn it off. You don't necessarily have to spend that time on yourself to feel like you've gained something. The quality of your interactions with others will seem deeper when you focus more on one another. And your psyche comes away refreshed without the chronic distraction of competing interests.

7. Buy time.

Don't underestimate the value of outsourcing. Yes, it means spending money. But your time carries a price tag, too -- and your health and peace of mind are priceless.

Weigh the costs of a biweekly cleaning service against the time you spend on such tasks now. Look into a grocery delivery service or take-out meals, which many supermarkets now offer. Pay a neighborhood kid to handle yard work and to clean gutters. Hire a neighborhood teenager to relieve you every afternoon at five for an hour, so you can take an exercise class. (Ask a local Scout troop for reliable candidates.) A free option: Local church youth groups or schools, which often require students to earn service hours by helping those in need.

Definitely look into professional caregivers, nurse's aides, and elder companions to manage eldercare. Adult day programs, for those able to attend them, are another win-win for everyone in the household. Resist the excuse that nobody can care as well as you can; this may well be true, but many paid professionals do a darn good job -- and when your sanity is at stake, that's plenty good enough.

If your budget is stretched, consider asking relatives who have offered to help if they would pay for specific kinds of relief. Many of us hate to "talk money," but long-distance caregivers who can't give their time often welcome such an opportunity to feel like they're making a difference. And when someone asks what you (or your loved one) want for your birthday or a holiday, ask for the gift of time (or the money to buy it).

The trick is to apply the time you buy toward yourself, not anything or anyone else. If an aide or a sibling spends time with your loved one on Saturday mornings, go out to do something personally meaningful during that block of time -- don't just run errands. By having short breaks from each other, you and the person you care for will both be more apt to come together again stimulated by the change and -- critical for you -- renewed.


4 months ago, said...

https://www.caring.com/articles/caregiver-burnout-quiz TAKE THIS SHORT QUIZ TO CHECK OUT YOUR BURN OUT SCORE


6 months ago, said...

Thankyou


12 months ago, said...

thank you for the excellent advice, and for writing such a clear useful article. in fact i am not in charge of others right now, only myself, but I am dealing with several medical treatments and your suggestons will certainly help me not to feel totally enslaved and that I still have a life out of the reach of doctors, hospital etc. I am 80 and happy.


over 1 year ago, said...

As a caregiver, it can be easy to neglect ones self, we are programmed to give, it feels odd to be on the receiving end, sometimes it is awkward. however, it is very important to, take care of yourself first, or you can get caught up in a very demanding world and before you know it, you are burnt out. personally i take 30 minutes a day, for exercise, and i stay up after everyone has gone to bed for my "me time"


almost 2 years ago, said...

The caregiver support i have allows me to continue my job. My job is one that helps people. I liked this work better before i help someone all the time now.I think i would like my me time to be about a hobbie business..to use my mind (which im afraid to loose daily). I have worked exercise back in because mom likes to watch me. To relatives that dont help a caregiver i get it. But dont send gifts purely for care of parent with no thought if your sibling. And be careful of your own achievment talk. The glory if your savings, children, exercise or vacations may depress someone who cannot do any of these. Short uplifting chats, gift cards, and live yous mean alot.


over 3 years ago, said...

#7


over 3 years ago, said...

I believe it is most important to have quite time early in the morning to : * PRAY for peace of mind & heart to be the very best for yourself and the one that you are caring for: finding Hope, Love and Joy in all that you do throughout the day- remaining thankful.


over 3 years ago, said...

It takes longer than I think I have, but just being on this site, chatting with the stage group *is* "me" time.


over 3 years ago, said...

Did not tell how to get paid as a family caregiver.


almost 4 years ago, said...

My dad is 89 and has come to live with me and my 18 year old son, he wants someone home 24/7 , my mom passes away 5 years ago and just thinks life revolves around him. i work 2 jobs, and have 2 older siblings that leave it all to me. what can i do ?


about 4 years ago, said...

I found this article very helpful. It was a great reminder that even if the provision of caregiving becomes overwhelming, which it can at times, making time for oneself goes such a long way to help the caregiver keep the balance, caring, and continued positive interaction and support in everyone's life - for the patient or family member, for the family, and for the caregiver. Thanks, "Caring.Com". I always come away with such good tips and feeling of support when I visit your website. I also liked the helpful examples of how to say "No" graciously, when requests for our time or services deplete our schedules of time we need for our lives or the lives of our loved ones.


about 4 years ago, said...

Doing the work we do is a great job is rewarding.But on the other hand we do loose ourselfs we we forget me time . Thanks this makes us wake up and smell the coffee.


about 4 years ago, said...

I will be printing this and wearing it out!! "Finding ME time"... I got a 23 on the burnout quiz. I have already started the psych therapy... It has helped a great deal! I am the primary caregiver and my husband is second inline as primary care for our daughter. We have been caregiving for almost 6 years tag teaming at most times. He travels though and then I am on my own. What I like about this article is that I have become so zombie brain that I have found it so difficult to organize my days and the idea of putting any more into an already crammed day is just exhausting!! This will help me to try harder to organize and prioritize me... So I can continue to be there for my daughter! Thank you!! God bless


about 5 years ago, said...

I am not the main caregiver for my mother, but I love and admire all who have chosen to accept this awesome responsibility. God Bless!


about 5 years ago, said...

My older sister has shoulder the brunt of caring for my Alziemers affected mother. She has done an excellent job, she and my other sister too. I don't know how to ever repay them. Truly, they have exhibited 'Saint-like' patience, made "genious-like" decisions and I trust them both completely. Although I am the youngest, my health is bad, and am possibly entering into early Alziemers myself. I want to say , "Thank you, Mina and Susie" I love you both beyond measure.


about 5 years ago, said...

Looking into a local church group or the Scouts and youth groups that may require Students to earn sevice house by helping those in need..... And a wonderful idea of asking for the "Gift of Time" for birthdays, holidays these thoughts did not enter my thinking at all.... and the idea to have my own "Man Cave" is great..... Thank you


about 5 years ago, said...

Thanks! to all of you, I agree with just about everyone. We must remember to say "No" ( not "sure I can" or " sure I will") and take of ourselves first. The more we allow others to drain us the more it will happen.


about 5 years ago, said...

I liked the tips. I wish I could say no, when my husband asks me for help undressing him at night. I know he can do it him self, but now he has to elevate his leg and he thinks he can't do it, so he asks in a pitiful voice, "will you help me". In the morn he is so unbalanced I almost have to help him dress, because I am there putting a dressing on his sore leg. I don't get a very good start on my day, first a back ache and then no shower. I have to find a new way. The tips were great if the circumstanstances were different. I do have respite time out 3 hours a week and I love it. I plan what I am going to do all week. My husband can still go out of the house and we do a lot, but sometimes it's draining. Oh well, look on the bright side and smile, smile, smile,


about 5 years ago, said...

Great ideas, easy to understand, too!


over 5 years ago, said...

Hi gageandjw, Thank you very much for your comment. Here are a few links to articles we have on the subject of being paid to be a caregiver: ( http://www.caring.com/questions/how-to-become-a-paid-caregiver ), ( http://www.caring.com/questions/medicaid-caregiver-pay ), ( http://www.caring.com/questions/how-to-get-paid-to-be-a-caregiver-for-parents ). I hope those help! Take care -- Emily | Community Manager