Looking After Yourself As A Carer

A family carer may feel tired much of the time. They may feel that they have less energy than usual.

Family carers can find they don’t function as well because of the heavy physical demands in caring for the patient. In these circumstances, their diet may be poor or inadequate and they may have lost general fitness due to lack of exercise. This person is also likely to be getting less sleep, particularly if they are caring for their spouse. Research has found spouses can spend up to 100 hours or more caring for a seriously ill person each week.

Family carers often may not get out of the house as frequently as they normally did. At times, friends also stop visiting as regularly. Combined, this means many family carers feel very isolated.

As well as having less time to look after themselves, family carers may experience depression and anxiety as well as emotional distress at the impending loss of their loved one.

Anxiety can be worsened by poor understanding of the course of the illness and inadequate communication with health professionals. Many family carers do not know what will be required of them in the future. It is important to discuss this with health professionals. Family carers may feel anxious because they do not understand what they need to do or how to do it. Family carers may feel guilty for a variety of reasons. This could be because they aren’t the one with the illness, that they need time out for themselves, or that they aren’t managing the caring role as well as they would like.

Depression that begins during a caring period, if not diagnosed and treated, can lead to long-term psychological ill health that can take many years to recover from. This can be interpreted as a grief reaction rather than depression. It is important to continue with good healthcare habits during this time of caregiving to help now and to protect future wellbeing.

How to look after yourself

It is important to have sufficient people helping with care to enable regular quality sleep, regular meals with healthy food and exercise. Minimise the use of tobacco, alcohol and other recreational drugs as they can increase anxiety and depression.
It is important to take time out for other things. At least one activity each week would help - it might be sport, craft or art. Some people try to set aside quiet time each day to clear their mind. Some people find meditation useful while others use music or prayer. Working in the garden or walking may also help.
Keeping a sense of humour even in the dark times is important - perhaps with a video or DVD. One or two hours of unrestrained laughter each week helps strengthen the immune system.

Resources

The Commonwealth Respite and Carelink Centre website provides resources and support for carers. They have a freecall number: 1800 059 059.
Information from Carers Australia on looking after yourself may be helpful.
Palliative Care Victoria has a leaflet on looking after yourself.
The Canadian Virtual Hospice has information on Caring for Yourself.
The Cancer Council of Australia has a cancer connections website with information that may help. Topics include
- Guilt
- Depression
- Isolation
- Stress
- Denial
- Anger
- Fear
- Anxiety
- Staying positive.

This page was created on 26 May 2009 and is due for review in May 2011
Last updated 11 June 2009