10 Tips for Caregiver Self-Care

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We all know it, caregivers are superheroes. But even the strongest superheroes need time to rest and regain their strength. Looking after someone’s health, financial and legal affairs can be stressful and overwhelming. Our Care & Support team at the Alzheimer’s Association has compiled a list of their favorite tips to help you keep the self-care you need (and deserve) a priority:

1. Start small if you need to. Even 5 minutes spent doing a short-breathing exercise or body-scan meditation can psychologically reduce stress.

2. Follow a 5 or 10-minute full body stretch on Youtube as you start your day to connect with yourself in your body.

3. Be gentle with yourself. If you skip your afternoon walk around the neighborhood or aerobics class, extend the same grace you would to a dear friend and set an intention to get there next time.

4. Meet a friend for coffee or tea. Consider conversing about a book you’ve read, movie, a series, or sports - any topic that gets you out of your daily routine and thought patterns to give your brain a break from the usual.

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5. Keep a journal and write down 5 things you are grateful for. Focusing on the positive things can help you to reframe and feel better.

6. Make a playlist! Find songs that help you to feel grounded, calm, and/or happy. You might find that your preferences change as you change, so know that it is okay to update your playlist every now and then.

7. Coloring, painting or drawing is a great way to relieve stress, lower your heart rate, and slow down your thoughts. You don’t need to be the next Van Gogh, just let the act of art guide and soothe you.

8. Schedule your annual wellness visit and preventive screenings. Be sure that while you are looking after someone else’s health and well-being, you don’t neglect your own! Take some time to catch up on routine visits and preventative screenings to ensure you health is taken care of.

9. Prioritize your sleep. Adequate sleep is incredibly important to our everyday functions but can also be hard to come by when you are caring for another person. Take advantage of the days you can go to sleep a little early or sneak a nap in (this can include napping when your loved one is also resting).

10. Know that it is okay to ask for help. We all need assistance from time to time. Reach out to friends, family, clergy, and support groups. The Alzheimer’s Association has a 24/7 Helpline available for support as well, 1-800-272-3900.

No one should have to do this alone. Caring for a person with Alzheimer’s or dementia can often involve a team of people. Whether you provide daily caregiving, participate in decision-making, or simply care about a person with the disease, you deserve some rest and time for yourself. And we are here to help you navigate this journey. Call our helpline at 1-800-272-3900 or visit us online at alzwa.org to learn more.

Alzheimer’s Association Support Groups

WHY STRUGGLE ALONE?

Participants share their knowledge and experience of what works and what doesn’t in caring for themselves and loved ones. Groups are facilitated by professionals and are confidential. Connect — learn — and get solutions.

Support Groups may be meeting virtually, please contact the support group facilitator to participate.

COEUR D’ALENE

3rd Thursday @ 6:00 - 7:30 PM Contact: Michelle Larson 208-666-2996

POST FALLS

1st Wednesday @ 3:00 - 4:30 PM Contact: Michelle Larson 208-666-2996

SPOKANE NORTH

2nd & 4th Mondays @ 1:00 - 2:30 PM

Facilitator: Paul Dionne 509-290-1816

INDEPENDENT ALZHEIMER’S/ DEMENTIA SUPPORT GROUP

24/7 HELPLINE: 800-272-3900

ONLINE: ALZConnected.org

An online social networking community for people with Alzheimer’s, their caregivers and others affected by the disease. ALZ.org for more valuable resources!

DEER PARK

2nd Wednesday @ 1:00 - 2:30 PM

Facilitator: Paul J. Dionne 509-290-1816

SPOKANE DOWNTOWN

3rd Tuesday @1:30 - 3:00 PM Contact: Kim McKenna 509-207-7667

SPOKANE SOUTH

3rd Saturday @10:30 - 12:00 PM Contact: Kim McKenna 509-207-7667

VIRTUAL BEREAVEMENT SUPPORT GROUP

2nd Tuesday @ 6:00 - 7:30 PM

Facilitators: Alida Gowan 425-223-1165 & Amy Ohlinger 253-209-8316

Meeting In-Person

1st & 3rd Thursdays @ 1:00 - 2:30 PM Upqua Bank Building, Sandpoint

Tango Café Meeting Room, 414 Church St.

Facilitator: Jan Griffitts 208-290-1973