10 Ways to Manage Self-Care as an Alzheimer’s Caregiver

As an Alzheimer’s caregiver myself, I have firsthand knowledge of how easily your self-care can get neglected. Every minute of every day is eaten up with caretaking tasks, phone calls, emails, doctor’s appointments, and so on. On top of that, you may be holding a full-time job and managing your own family’s needs.

By the end of the day, you fall into bed completely drained and deflated. Who has time for things like exercise, healthy eating, meditation, therapy, or any self-care tasks that might be beneficial?

Why Self-Care is Important for Alzheimer’s Caregivers

Yet self-care is essential for Alzheimer’s caregivers, says John Showalter, MD, MSIS, internal medicine physician who serves as chief strategy officer of Linus Health, a digital health company enabling early detection of Alzheimer’s and other dementias.

Simply put, caregiving itself can increase your risk for chronic stress and burnout. This can lead to increased chances of developing anxiety and depression, as well as physical impacts like a weakened immune system and heart disease, cancer, and diabetes.

But neglecting self-care also increases your risk of developing dementia yourself—and that’s regardless of factors such as age and genetics, Dr. Showalter says. As Dr. Showalter explains, studies have found that being a caregiver may increase your risk for dementia by sixfold. This is believed to be from the caregiver’s self-neglect—not attending to their own mental and physical well-being because they are prioritizing caregiving, he explains.

But how do we exercise self-care, and where do we find the time, as caregivers? We tapped into some experts to get their recommendations.

Ask For Help

It’s important to not only ask for help but accept it when it’s offered to you, says Dr. Showalter. Having a respite plan in place is imperative for all caregivers. “Beyond that, ask friends and family for help with smaller caregiving tasks, and explore options for formal/paid assistance or assistance from community-based organizations to help take things off your plate,” Dr. Showalter suggests.

Manage Stress

Caregiving is stressful, and when that stress becomes chronic, it threatens our physical and mental health, says Gary Small, MD, chair of psychiatry at Hackensack University Medical Center. Engaging in stress-reducing activities is essential.

That can look different for different people but Dr. Small recommends exploring meditation, relaxation activities, and Tai Chi or yoga. Some people also find success in journaling, reading, or just picking up the phone and venting to a friend.

Sprinkle Moments of Mindfulness Into Your Day

Research has found that engaging in mindfulness can reduce your long-term risk of cognitive impairment and Alzheimer’s disease. But it can also help you manage the daily stress of caregiving. Plus, a little goes a long way. “Prioritizing a few minutes a day to center your mind, and finding pockets of time to fit in movement—even if just a few minutes at a time—can help you manage from day to day while also maintaining long-term health,” says Dr. Showalter.

Stay Active and Well-Nourished

How often we move and what we eat can have profound aspects on our moods and ability to cope with the stressors of caregiving. “Focus on a balanced diet, such as the Mediterranean or MIND diet, to support brain and heart health,” recommends Rehan Aziz, MD, a geriatric psychiatrist at Jersey Shore University Medical Center.

In addition, add healthy movement to your day. This doesn’t have to be a lot! Engaging in light exercise, such as walking or yoga, even for just 10-15 minutes a day, can improve your mood and energy levels, says Dr. Aziz.

Prioritize Sleep

Many of us caregivers are surviving on little sleep, because who has time for that? But lack of sleep can only exacerbate our stress levels and can lead to other health complications, Dr. Aziz says. He encourages caregivers to create a simple bedtime routine to ensure you’re getting adequate rest. This might look like dimming lights an hour or so before bed, ditching screens or using blue light filters, drinking warm tea, or listening to relaxing music.

Set Realistic Goals

When it comes to incorporating self-care into your life, it pays to set realistic goals. “This is particularly important for over-achievers who feel they need to do it all themselves,” says Dr. Small. “It can be helpful to make a list of all the tasks ahead of you and consider which of those are reasonable for you to take on and which might be delegated to others.”

Set Boundaries

This can be a hard one for caregivers, but it’s vital that you learn to set appropriate boundaries. “Learn to say no to additional responsibilities that drain your energy,” Dr Aziz recommends. There’s a season in life for everything, but when you are knee-deep in caregiving, this may not be the best time to commit to additional life projects or give yourself to others in the way you might have in the past—and that’s okay.

Join a Support Group

Caregiving for an Alzheimer’s patient is a very specific experience, and it’s easy to feel lonely in the experience. “Connecting with other caregivers through in-person or virtual support groups can reduce feelings of isolation, provide emotional validation, and offer practical caregiving tips,” says Dr. Aziz. Organizations like the Alzheimer’s Association offer both local and virtual caregiver support groups, he shares.

Seek Mental Health Help

Sometimes we can’t manage the stress of caregiving on our own, and when mental health challenges come up, it’s necessary to seek care. “If emotional struggles persist, reaching out to a mental health professional for counseling or therapy can be beneficial,” Dr. Aziz recommends. “Caregivers experiencing symptoms of depression or anxiety may benefit from tailored treatment plans, including talk therapy, mindfulness-based stress reduction programs or even medication management.”

Take Advantage Of Resources

Local and state resources can be extremely helpful for Alzheimer’s caregivers. “Respite care, adult day care, hired help, and other community resources will ease your burden of care,” Dr. Small says. He recommends reaching out to the following organizations for assistance:

Bottom Line

As an Alzheimer’s caregiver, you’ve probably been told before that self-care is vital. But many of us feel like we shouldn’t tend to our own needs, even if it’s clear that we are suffering. Part of this has to do with guilt. Why should we take care of ourselves when our loved one needs so much of our energy and care?

But it’s important to remember that caring for ourselves is caring for our loved ones. “Air travelers are instructed that if the oxygen masks drop, they should always put on their own mask before helping others,” Dr. Small describes. “The same principle holds for caregiving: if the caregiver’s emotional needs are not addressed, they put themselves at risk for illness and are not as available to help the patient.”