What Daily Self-Care Looks Like for a Caregiver
Laura Smothers-Chu is a certified senior advisor and certified dementia practitioner. She is also the creator and founder of Befriended Heart, a resource for long-distance caregivers for people with dementia. Here, she shares in her own words what it’s like to be a long-distance caregiver and how she prioritizes self-care in her own life.
I was 28 years old when my father was diagnosed with dementia. It came as a shock. Everyone else my age was focused on advancing in their careers or getting married; none of my friends were going through something similar.
I lived—and now, 10 years later, still live—almost four hours away from my parents. After the diagnosis, I started Googling around for resources for long-distance caregivers. What I found was…not much. The vast majority of resources for caregivers are focused on people who live with the person who needs help. The only advice I was finding for caregivers who live outside of the home was to help financially if possible and to do research. I also came up short when it came to finding support groups for caregivers living outside of the home.
Being a caregiver who lives with the person needing help is immensely challenging. There’s no doubt about that. But being a long-distance caregiver—which I define as someone who lives outside the home of the person who needs help—is challenging in its own ways too. Often, there’s a sense of guilt and helplessness. In both instances, caregiving can be emotionally draining.
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When my dad was first diagnosed, I started educating myself as much about dementia as possible. That way, I could know what to expect in terms of what his symptoms might look like down the road. This knowledge became key in terms of planning for the future and navigating crises as they came up, especially since my mom was not yet ready to accept my dad’s diagnosis.
Besides doing as much research as possible, I also serve as an emotional support system for my mom. And of course, I call home regularly to talk to my dad too. I love my parents so deeply and fully, but these calls can still be emotionally draining. For example, the other day I realized my dad no longer says this cute phrase that he always used to say on the phone, and that made me sad.
Ten years ago, I didn’t really understand the importance of self-care. Now, it’s a regular part of my life and day. Everyone’s self-care journey is different; what works for me may not be what works for you. But if something I do inspires you to try it, that’s great. What’s important is to start somewhere; we all need self-care.
Related: Caregiving 101: Prepare Now to Care for Aging Parents
The Self-Care I Do Every Day
Every morning, I start the day with a grounding meditation to set my mindset. I do this by checking in with my emotions. What are the emotions I’m feeling right now? How do those emotions feel in my body? Then, I hold compassion for myself. I say, “Laura, I love you and I hope you have a wonderful day.”
I find that this helps because if you’re in a bad mood, everything is just so much harder. I might snap at my mom for not trying something that we had talked about or become impatient with my dad. But taking a few minutes to set my mindset for the day has led to me being a much more patient, compassionate caregiver.
I do this same grounding exercise before I call home too. This helps me to enter the conversations from a calm place instead of one where I feel anxious or on edge.
If possible, I try to find time to move my body. Exercise has been huge for me in terms of self-care. Personally, I love to swim. Going down to the community center and swimming laps helps calm my mind. I also really like yoga, which is another great way for me to calm both my mind and body.
Some days, the only physical activity I have time for is going for a walk outside. Being in nature really helps my mindset. I don’t listen to music when I walk. Instead, I pay attention to the sounds around me, the breeze on my skin and the greenery. Especially this time of year, I’m appreciative of the beautiful ways in which nature changes. It’s a reminder that whatever is going on in my life isn’t going to last forever. Sometimes, I really need that reminder.
I’ve found that nourishing myself through what I eat is also a powerful form of self-care. I try to eat foods that won’t cause inflammation because I know that inflammatory foods will up my own risk for dementia. But I also don’t drive myself crazy trying to eat only nutrient-rich foods because joy is important too. Sometimes, if I have a stressful call with my dad, I have a piece of chocolate because chocolate gives me joy.
Related: What Is Self-Care? And the Most Practical, Enjoyable Ideas for Weaving It Into Your Life
Who I Turn To for Emotional Support
If you’re a caregiver, having a support system is key. Making the time to see my friends is super important for my emotional health. Most of the time, we don’t talk about my dad. Instead, we laugh and talk about other things. I’ve had to learn not to feel guilty about experiencing joy in my own life. Having joyous life experiences with friends is so important.
Having my own therapist has been a game-changer for me. I also looked into support groups for Alzheimer’s caregivers and when I went to one in my area, I was the only person who showed up. This was actually great for me because I was worried I would be the only long-distance caregiver in the group and that my feelings wouldn’t feel as valid as everyone else’s. But when I was the only one who showed up, the therapist and I could talk directly about what it means to be a long-distance caregiver and the ways I could help. I kept going week after week, each time being the only person who showed up. But I never minded!
My husband is, of course, another important person in my life that I lean on. We were only just beginning to date when my dad was first diagnosed, so I opened up to him about it slowly, over time. He comes with me to visit my dad sometimes and listens to my sadness or concerns after challenging phone calls. But one of the advantages of being a long-distance caregiver is that you can emotionally disconnect. I’ve learned over time that this is important—it’s important for the survival of myself and the survival of our relationship.
Whether you are a caregiver in the home or one outside it, self-care is so important. If you are a caregiver in the home, it’s more challenging to put it into practice. You might not be able to leave the person you are caring for alone, even for a short time. If this is the case, lean on your support system. So often people want to help but they don’t know how. Everyone who has asked you, “How can I help?”—maybe the way they can help is they can come over and sit with your partner or parent while you take a shower or go for a walk. Don’t be afraid to ask!
Part of being a caregiver is giving care to yourself. It may not come naturally, but it’s important. You know what else? It will make you a better caregiver too.
Next up, here are 156 self-care ideas to consider incorporating into your own life.
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