Five Ways to Stick to a Self-Care Routine
Balancing Accountability and Self-Forgiveness
We’ve all heard it on airplanes before: “In case of a change in cabin pressure, be sure to wear your oxygen mask first before helping others put theirs on.” Any decent human being on that plane may feel conflicted. But the logic is pretty clear — if you run out of oxygen yourself, you can’t help others.
The same thing can be said about self-care for caregivers, except for one key difference: instead of waiting until a state of emergency, we as caregivers (especially Gen Zs & Millennials) must take care of ourselves regularly. Otherwise we face a much higher risk of burnout, stress, fatigue, anxiety, depression, chronic pain, insomnia, and more. Are you experiencing any of these symptoms? Keep reading.
Studies show that fewer than 5 percent of family caregivers indulge in regular self-care. That’s basically almost zero! We probably just feel WAY too drained by the end of the day or feel guilty for prioritizing our own needs over our caree’s needs. But can you blame us? As mentioned in last week’s post, we’re either juggling a 9 to 5+ job, attending school, or both while ALSO taking care of our loved ones. When their issues feel like life-or-death…why is it okay for us to stress out over an annoying boss or a project deadline? And when do we even have the time to take a breather and do something just for ourselves?
But here’s the thing…these are MYTHS. We must make the time and we must not feel guilty about it. Self-care is an ethical responsibility for healthcare professionals, so shouldn’t it be for family caregivers too?
Below are five ways to help you establish a self-care routine that you can actually commit to:
Create a self-care checklist – Write down all of your favorite activities that you know will serve your physical, emotional, social, mental, and spiritual needs. Categorize them accordingly and assign cadences, if possible (i.e., daily, weekly, monthly, annual). But make sure it’s right for you and be ready to refresh it periodically.
Set up daily reminders on your phone – A good practice is to set aside at least 15 minutes a day for self-care (morning meditation, listening to the next episode of your favorite podcast, etc.). Research indicates that it takes 66 days on average (or basically two months) to form a new habit. So perhaps by the end of 2022, you can remove these daily alarms!
Leave sticky notes throughout your home – Some self-care activities are things you should be doing throughout the day like drinking enough water, eating healthy snacks, or simply taking a breather and staying positive. Keep visual reminders in places that you’ll regularly look at, such as on your fridge or next to your laptop. Extra bonus: Include a positive affirmation on each sticky note. :)
Block off “me days” & “us days” in your calendar – These will help you commit to either those “me day” solo activities you’re craving or those social gatherings you need from time-to-time (i.e., “us days”). Sharing your feelings with others or simply being around loved ones can provide a great amount of healing. Girls night anyone?
Practice self-compassion – or in other words, give yourself credit for the mentally, physically, and emotionally strenuous work that is caregiving. This is quite possibly the most important tip to remember. Once you’re able to practice self-compassion, you’ll feel less guilty for prioritizing yourself and be able to establish a regular routine of self-care.
No matter what, don’t overwhelm yourself with self-care activities. They’re only meant to ease your burnout, not add to it! So if you find yourself not meeting some of your checklist goals, don’t worry. :) Be easy on yourself and perhaps consider trimming down your list. And lastly, just remember that it’s time to put on that oxygen mask today.
Looking for other activities to add to your self-care checklist? Check out these ones and be sure to subscribe to The Caregiving Crew for the latest on caregiving support.