Taking Care of Yourself: Why Self-Care Is Essential for Caregivers

Caring for someone with dementia can be challenging and stressful. It can feel lonely and frustrating, and you might even feel angry — which can be a sign you’re trying to take on too much. Self-care can be difficult to fit in on top of the many demands of caregiving, but it is crucial for your health and well-being. Your needs as a caregiver are just as important as those of the person you are caring for.

Engaging in self-care helps to prevent burnout, sustains and improves your ability to provide quality care without compromising your own health, and enhances your overall well-being. Regular self-care practices, such as taking rest breaks and engaging in hobbies, help you to replenish your energy levels and prevent exhaustion.

Your health and well-being can influence the quality of care you provide. Caring is often a long-term commitment, and to sustain the energy necessary for this level of care, you need to maintain your own health and resilience. Without good self-care, the risk of burnout increases, which may lead to a breakdown in your ability to continue in your caring role — ultimately impacting the support available to your loved one.

Research has found that caregivers who engage in regular self-care are better equipped to provide effective and compassionate support. Those who don’t are more likely to experience stress and fatigue, which can hinder focus, decision-making, and responsiveness. Practising self-care helps you stay present, enhances communication, builds confidence when advocating for the person you are supporting, and reduces feelings of isolation.

Sustainable caring is only possible when you prioritise your own needs alongside those of your loved one.

Self-Care Tips for Caregivers

• Take breaks – Give yourself an hour or two to do something you enjoy — even a short breather helps. Step out of the room, go somewhere quiet, and take a deep breath.
• Eat healthy foods – Nutritious meals help maintain energy levels and support your overall health.
• Stay active – Prioritise your physical health with enjoyable activities like walking, gardening, or chair yoga.
• Enjoy hobbies and interests – Engage in activities that bring joy and relaxation, such as reading, music, crafts, or creative arts.
• Meditation – Research suggests that regular meditation can help reduce stress, anxiety, depression, and insomnia. Apps offering guided meditations or relaxing music are often free and easy to access.
• Schedule social time – Stay connected with friends and family. Even a regular lunch date or weekly phone call helps reduce isolation.
• Join a support group – Share experiences with others who understand the challenges of caring. Groups are available online and in-person.
• Ask for help – Reach out to family, friends, or organisations for practical or emotional support when needed. You do not have to do this alone.

“For me, running is my happy place. I have always been an anxious person and I find that endurance running just helps. It teaches me to stay in the moment. You can’t worry about mile 20 when you’re in mile 10. And not to sound trite, but I think the same can be said of dementia. Nothing good came from me catastrophising about the future. What I’m continually learning is to cherish the time I have with Mum.”

– George’s Story, Dementia UK

More Self-Care Reminders for Caregivers

• Understand that it’s normal to feel sad, angry, or hopeless at times.
• Be open to day-to-day “uplifts” — small positive moments that bring comfort or peace.
• Consider connecting with something bigger than yourself, such as faith, nature, or a sense of purpose. Many people find meaning in difficult experiences.

Your Emotional Health and Well-Being

Caring for someone with dementia takes a great deal of time and emotional energy. It can be especially difficult when the person gets angry, forgets who you are, or becomes distant. Many caregivers describe this as the person being there physically but not mentally — a loss that happens gradually.

It’s common to feel discouraged, confused, sad, or frustrated — and these feelings are completely normal.

Here are some affirmations you might say to yourself during difficult times:

• “I’m doing the best I can.”
• “I can’t control everything that happens.”
• “I will enjoy the moments when we can be together in peace.”
• “I will seek help from professionals if caregiving becomes too much for me.”
• “Sometimes, I just need to do what works for right now.”
• “Even when I do everything I can think of, the person I’m caring for will still have problem behaviours because of the illness.”
• “What I’m doing would be hard for anyone.”
• “I’m not perfect, and that’s okay.”

Self-Care Journalling

Journalling is a valuable self-care practice. It provides a safe space to process emotions, track strategies, and improve well-being. It helps you express frustrations, celebrate small wins, and reflect on challenges without judgement. Writing down positive moments — such as a smile, a shared memory, or a peaceful moment — can boost your mood and remind you of the difference you’re making.

Keeping a journal may also help you identify patterns, highlight what’s working well, and develop more effective coping strategies over time.

Planning for the Future

Planning ahead can help reduce uncertainty and anxiety. If your loved one is still able to make decisions, start the conversation early.

• Talk about wishes around healthcare, legal matters, and long-term care options before they are needed.
• Get permission to speak with professionals such as GPs, social workers, or solicitors on their behalf.
• Explore topics such as power of attorney, advance care planning, funeral arrangements, and financial affairs.
• Learning about dementia can also help you know what to expect as the condition progresses.

“I wrote my first poem when I was seven years old. Writing poetry helps me to express how I feel and to make sense of it all, especially since Dad’s diagnosis. By sharing my poetry, it encourages other people to share their experiences of dementia too. It’s such a difficult disease, and you never think it’s going to happen to you or your loved one. My poetry reminds people that they aren’t alone in their feelings. I’ve formed a positive online community where people feel comfortable sharing their stories and supporting each other.”

– Serena’s Story, Dementia UK

Sources of Support

If you have questions or concerns about your role as a caregiver or need additional support, the following organisations can help:

• Alzheimer’s Society – 0333 150 3456
• Dementia UK Helpline (Admiral Nurses) – 0800 888 6678
• Age UK Advice Line – 0800 055 6112
• Carers UK – 0808 808 7777
• Carers Trust – 0300 772 9600
• Mind – 0300 123 3393
• Revitalise – 0303 303 0145
• Samaritans – 116 123