Family Members and Caregivers

Supporting yourself

When a loved one becomes unwell it is not uncommon for family members and friends to take on the role of a caregiver. Whether they are experiencing poor physical or mental health it is human natural that you want to help the people you love. But in the midst of all of this it is important that you take the time you need to look after your own health and wellbeing. Sometimes this may seem easier said than done however by not engaging in a little self care you are putting your own mental and emotional health at risk and could be setting yourself up to fail.

It is not uncommon for people taking on a care giver role to experience feelings of grief, stress, isolation, depression, or anxiety. Remember you are not alone and your health and wellbeing is just as important as the person you care for.

Here are a few tips on how you can look after yourself as a carer or family member of a person living with a mental health condition.

Talk to someone:

Talking to a professional counsellor, your GP, a friend or others care givers is a good way to stay connected and provides you with an opportunity to talk about how you are feeling.

Remember it is ok to admit if you are feeling overwhelmed, frustrated, or exhausted, however this may also be an indicator that it is time to contact your health professional or a counsellor.

There are a number of face to face, phone and online support services available to families and carer givers across Australia including:

• Mental Health Carers Australia
• Carers Australia
• Children of Parents with a Mental Illness 

Make time for you:

Let’s face it most of us find our day to day schedules are already quite full and the thought of adding in anything extra can seem impossible. If self-care is something you feel you haven’t done too well in the past, try setting aside 15 – 20 minutes a day to do something you enjoy. Whether its taking a hot shower with some music on, walking the dog by yourself or having a 10 minute coffee break in between errands.

Down the track you can extend the time or even add in some extra activities but for now every minute counts and brings you one step closer to better self-care.

Relaxation:

Meditation and relaxation techniques can help you manage your stress levels and even improve your sleep. Whether you prefer the simple sounds of nature or a guided meditation there are a variety of apps available for download directly to your device.

If technology isn’t your strong point try visiting your local library, most will have a selection of audio books or music CD’s for you to chose from and who knows what else you may discover while you are there.

If none of those seem like the right option for you, and you enjoy group activities, community centres, halls and local parks often run free or discounted community classes such as yoga or meditation so it could be worth heading down to your local centre and checking out the notice board.

Physical Health:

Maintaining a healthy diet and staying active can be difficult if you are time poor however good nutrition and adequate exercise both play important roles in looking after your physical and mental health.

Eating well not only improves your energy levels but assists in regulating your mood and can help in the prevention and treatment of physical and mental health issues. If you aren’t sure what foods are best for your body a nutritionist or dietician can be helpful. You can access specialist services through private practice or by GP referral.

If you are time poor or are not someone who enjoys a lot of physical activity try starting with something simple like walking or stretching. Just 30 minutes a day is a great way to get in the habit of exercising. This could be walking the dog, parking the car an additional street away to increase your steps, or you could even try a few minutes with a skipping rope at home.

If you don’t enjoy the gym or exercising with others there are YouTube videos and apps available that provide workouts for all levels.

Sleep:

You may find that sleep is mentioned quite a lot when reading about supporting mental health and wellbeing and there is a simple explanation for that. Sleep is important. Sleep provides your body and mind with a chance to recharge and reset and is also linked to physical and mental health.

If you are finding it difficult to sleep here are a few things to consider.

1. Limit or remove caffeine and alcohol intake before bed. If you enjoy something warm in the evening try a glass of warm milk or decaffeinated tea.
2. Avoid using screens and electronic devices at least 60 -90 minutes before bed. Too much exposure to screens before bed can disrupt our body’s natural sleep process and hormones.
3. Try not to force your body to stay awake longer than it wants to. If you feel tired lay down and try to get some rest. If you are having trouble falling to sleep take a time out. Get up and listen to some music, read, take another hot shower or try some meditation to help you relax then try again.

Socialise:

Feelings of loneliness and isolation can negatively impact your mental health so it is important to try and maintain contact with your friends whether it be a 10 minute phone call once a week or a regular coffee date.

If you have a hobby or activity that you enjoy make time to continue this. A little time doing the things you love can really lift you mood and improve your mental and emotional state.

Respite:

It is ok to need some time out and it is ok to ask for and accept help. Letting someone else help with the carer role can benefit both you and your loved one and gives you time to reset and recharge.

The length of respite care can differ depending on what type of respite care you choose. Care can be for few hours with the help of a friend or family member or for several days or weeks through a service provider. It can take place at home or at a day or residential centre.

Certain types of respite will require an assessment be complete to determine eligibility and the type of care required. If you are seeking Emergency Respite contact Carer Gateway. 

Services:

There is no one size fits all when it comes to finding the right supports for someone. As a caregiver or family member it is natural to want the best for your loved one however it is important to also know what types of supports are available for you.

There are a number of services available to caregivers including:

• counselling
• respite
• emergency respite
• forums
• support groups
• online courses
• financial support

For more information about what services are available in your local area, contact Carer Gateway.