5 ways caregivers can prioritize their well-being
Taking care of a loved one is not just a worthy endeavor and a heartwarming act of love, it’s also the full-time job you do in addition to all your other day-to-day responsibilities. And it’s increasingly more common. More than 53 million people in the US act as caregivers for an ill or disabled parent, spouse, or child.1 While offering care for a family member can be rewarding, it can also lead to caregiver stress and burnout, which can negatively affect your overall health.
Studies suggest that caregivers experience frequent mental health distress, including depression, and negative physical health outcomes, such as obesity, asthma, arthritis, and obstructive chronic pulmonary disease, at higher rates than non-caregivers.2 In one study, 90% of caregivers report losing sleep, 75% report feeling a sense of dread, and 71% say they’ve experienced health issues as a result of being a caregiver.3 That’s a lot.
With so much relying on you, it’s important to find the time to make your well-being a priority. We know it’s hard to find the time, but taking care of yourself means you’ll be able to show up better for those you care for. Here are five easy ways to get started.
1. Don’t neglect your social wellness
Your social relationships are incredibly important. Having a social network offers a support system and can impact your mental wellness. This in turn can help lengthen your life. The National Institutes of Health’sSocial Wellness Checklistprovides tips for connecting with others while also taking care of yourself.
Research suggests that women are more likely than men to turn to others for support, and their support networks includeother family members, friends, and mental health professionals.4 Creating your own network may seem daunting, but the support you need is likely closer than you think. If family and friends aren’t available, try thinking in broader terms. Consider joining a local community group or taking a class to learn something new and meet people with shared interests. If you’re a parent, heading to your local playground at the same time each week can help form relationships with other people on the same schedule as you.
2. Eat well and exercise
This seems like a no-brainer, but if you’re not physically healthy, everything else becomes more difficult. Support your physical health by taking the time to eat well-balanced meals, stay physically active, and maintain your regular health care visits. A quarter of parents of children under age 18 would only be able to cover an unexpected emergency medical bill of up to $1,000, so maintaining your body is the first line of defense5. Using a fitness tracker or smartphone app can help motivate you to sneak a quick workout in, even when you’re busy. If you’ve got a little one, look up a baby and me yoga class on YouTube. You may even choose to walk somewhere instead of driving.
When you’re a caregiver, it’s hard to cook for yourself. Leveraging meal-style grocery delivery services that provide healthy food and recipes can make meal planning and prepping easier. And if you’re cooking for the person you’re caring for, cook healthily, and cook extra for yourself.
3. Take time for yourself each day
It only takes a few minutes to practiceself-care each day. Set aside up to 20 minutes to relax or recharge by doing something that you enjoy. Use that time to meditate, go for a walk, listen to music, or read. Think you have no time to spare? Consider waking up a little earlier — it may sound like a big ask, but the rewards can pay off!
It’svery important to ask for help when you need it. Who do you have in your life who could pitch in when you need a break? Ask a friend, family member, or neighbor to provide childcare or eldercare for a short period. If it’s within your budget, hiring a babysitter or caregiver can give you more time to focus on yourself.
4. Build your well-being with community
It’s tough going it alone. Recruiting family, friends, colleagues, and your community to join you in building healthy habits like exercising, taking breaks, and eating well can help keep you motivated and give you a stronger sense of purpose. You can connect with neighbors, coworkers, or other members of your community to support health-focused activities and share resources. Find out if your workplace offers an employee resource group (ERG) for caregivers, or team up with people or groups in your community to build a network of support.
Group activities can promote healthy eating or physical activity. Weekly cooking classes or an after-work yoga group can provide social connections and support wellness at the same time.
5. Focus on your financial fitness
Financial problems can be particularly stressful for caregivers. The average parent spends 40% of their household income on costs related to caregiving.6 Considering that only 27% of caregivers of children rate their financial health as excellent or very good, making your financial fitness a priority will help lower your stress and give you a sense of empowerment.7
Take tangible steps today to gain more control over your finances. If you don’t already have a household budget in place, now is a great time to create one. Living within your means helps you feel more confident and allows you to find opportunities to build your savings.
Next, put your savings on autopilot by putting a portion of the money you earn into a savings account as soon as you earn it. You can set up automatic transfers between your checking and savings accounts to make this even easier, so you don’t have to think about it each month. Automating your savings will help you build a solid foundation for a comfortable financial future.
Remember that you don’t have to do it alone. I can help give you the support you need to make positive changes without creating additional stress.
Disclaimer
1 Caregiving in the United States 2020, AARP, May 14, 2020, https://www.aarp.org/ppi/info-2020/caregiving-in-the-united-states.html
2Changes in Health Indicators Among Caregivers — United States, 2015-2016 to 2021-2022, Centers for Disease Control and Prevention, 2024
3 2025 Cost of Care Report: The true financial and emotional toll on families, Care.com , https://www.care.com/c/cost-of-care-report/
4 Men, Women and Social Connections, Pew Research Center, 2025,https://www.pewresearch.org/social-trends/2025/01/16/men-women-and-social-connections/
5 14th Annual Workplace Benefits Study, Guardian, 2025
62025 Cost of Care Report: The true financial and emotional toll on families, Care.com, https://www.care.com/c/cost-of-care-report/
7 14th Annual Workplace Benefits Study, Guardian, 2025
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