Meaningful Minutes for Caregivers

Creating Space for Yourself to Recharge

Taking time for yourself may seem impossible, but try carving out 5 minutes in your day to press pause. It can make a world of difference.

Consider turning your phone on silent mode and stepping away to:

GET FRESH AIR.

Open your windows or simply step outside to take in a new environment. A fresh atmosphere is excellent for resetting your mind and body, which can help you feel calmer. If you have the time, go for a walk or run to boost endorphins.

MAKE A GRATITUDE LIST.

Write down 10 things you’re thankful for. Shifting your mind to appreciation and finding the positive in your day cultivates a new perspective. The 10 items can be relatively small or large. Try to be as specific as possible and give thought to the reason you’re grateful for each of them. For example, you may be grateful you were able to pick up dinner for your mom because you received a huge smile from her. Or you could be thankful for your bed, pet, laughter, alarm clock, etc. In the words of Oprah Winfrey, “Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”

JOT DOWN YOUR THOUGHTS TO CLEAR YOUR MIND.

If you’re feeling overwhelmed or as if your tasks and demands are never ending, grab a piece of paper (or open a notetaking app on your phone) and unload your thoughts. Don’t attempt to organize them. Simply write them out as they pop up in your mind—things you’re worried or happy about, obligations, items on your to-do list or projects. Decluttering the mind and slowing down spiraling thoughts can help sort out a frazzled mind, but also may help clarify emotions. Additionally, the act of writing down any bright spots in your caregiving journey encourages calm and may help store it in your memory.

LISTEN TO A FAVORITE SONG.

According to Psych Central, a 2020 overview of research into music and stress suggests that listening to music can: • lower our heart rate and cortisol levels • release endorphins and improve our sense of well-being • distract us, reducing physical and emotional stress levels

Music is a fantastic way to relieve stress. While some types of music, such as classical and ambient, have been studied for their calming effects, listening to your personal favorite song or genre also has its benefits. Whether it’s been a stressful day or you’re just looking for some good vibes, take a moment to turn on Spotify or queue Alexa to play “Dancing Queen” by ABBA. Listening to music that makes you feel good will help put a smile on your face. Additionally, research has shown that music can help reduce burnout and help you fall asleep.

However you spend your five minutes, make the most of it. Fully dedicating time for yourself allows your mind and body the opportunity to recharge.

MeTime

More 5-minute ideas:

• Make yourself a cup of tea or coffee • Five-minute breathing exercise

• Meditate (or just close your eyes and relax)

• Read a short article of interest • Stretch • Take a power nap • Chat with a friend or family member