Self-Care is NOT Selfish
The oxygen mask principle: In an emergency, you put on your own oxygen mask before helping others. Caregiving is a marathon emergency - you must care for yourself to care for others.
Micro-Breaks Throughout the Day
You don't need hours - you need moments:
5-Minute Resets:
- Deep breathing (4 counts in, 7 counts hold, 8 counts out)
- Step outside for fresh air
- Stretch your body
- Listen to one favorite song
- Call a friend
- Pet your dog or cat
Do this 3-4 times per day minimum.
Protecting Your Sleep
Sleep deprivation accelerates burnout. Try:
- Hire overnight care 2-3 nights per week
- Use baby monitor if wandering is a concern
- Keep bedroom door locked for safety (with monitoring)
- Ask family member to do overnight shift
- Consider short-term respite care for sleep recovery
You cannot function on 4-5 hours of sleep indefinitely.
Maintaining Physical Health
Non-negotiables:
- Keep your own doctor appointments
- Take your medications
- Eat regular meals (not just snacking)
- Move your body daily (even 10-minute walks)
- Stay hydrated
Schedule these like appointments - they're not optional.
Emotional Release Strategies
Healthy ways to process emotions:
- Journal for 10 minutes before bed
- Join online caregiver support group
- Talk to therapist (many offer telehealth)
- Cry when you need to - it's not weakness
- Practice saying "This is hard" out loud
Suppressing emotions doesn't make them go away - it makes burnout worse.
The 24-Hour Reset Rule
When you're overwhelmed:
- Tag someone else in for 24 hours
- Leave the house
- Sleep
- Do something enjoyable
- Come back refreshed
This isn't a luxury - it's maintenance.
