Self-care for carers

If you’re one of the 3 million carers across Australia, you’ll know that looking after a family member or friend can be incredibly challenging¹. Unsurprisingly, carers are almost twice as likely to report low wellbeing compared to the general population².  

We’ve all heard well-meaning sayings like “to take care of others, you must take care of yourself”. But the reality is it can be (much) easier said than done. And frankly, finding the time and/or money to take care of you may feel like another item on your to-do list.  

So here are some ideas for starting small. Bite-size tactics that may take the edge off a heavy mental load, fatigue or feelings of isolation. Minor, but meaningful, wins! 

Stress 

Caring can be mentally and physically draining; could any of the following work for you?  

• Circuit breaker – Stop and do something restorative. A walk around the block or quick cuppa might be effective ways to hit the reset button. 

• Mindful moments – Tools like the Mindful Heart Series, Smiling Mind or Headspace feature guided meditation or mindfulness experiences. It’s not news, but practices like these really can reset your mental state, calm your mind and reinvigorate you – in just a few minutes.  

• Human connection – While trusted friends and family may be your go-to people, even the simplest interactions can give you a lift. A few words with a neighbour, or a friendly postie, could literally happen on your doorstep! 

• Getting physical – It may be the last thing you want to do, but even short periods of non-chore-related activity are beneficial. Walking with a friend or exercise apps may be accessible options for the time-poor carer.  

• Writing it down – Identify your stressors and note them down. This can help you prepare for and deal with difficult situations. Or simply provide catharsis in the moment.  

• Peer support – Sometimes, you just need to talk to someone who’s ‘been there’. Fellow carers who’ve boiled with resentment at being the only sibling to assist an ageing parent. Or harboured an array of guilt or shame-inducing thoughts they can’t share over Sunday lunch! Along with mutual understanding, they may be able to share strategies that have worked for them.   

Carer Gateway is a one-stop shop for info on everything from financial support packages to emergency care plans. This includes peer support and coaching.  

For more formal mental health support, please speak to your GP, a counsellor or visit a website like Beyond Blue to explore your options. Mind Australia also has carer resources.   

Diet 

An obvious but indisputable truth – a balanced diet improves sleep, enhances mental awareness, increases your energy and improves your overall physical state. 

The basics of nutrition aren’t rocket science but nailing them may feel equally challenging! Three small tips that could make a big difference: 

• Little and often – Eat small, frequent meals and snacks every two to three hours. 

• Wholegrains – To maintain energy levels and a healthy digestive system.  

• Protein – Small amounts of lean protein in meals and snacks (e.g. meat, fish, eggs, nuts or legumes such as black beans, chickpeas or lentils). They'll keep you feeling fuller for longer.  

While these examples are centred around fuelling you through the day, balance is key. See the Australian Dietary Guidelines for comprehensive info on eating well.   

Sleep 

The emotional and physical demands of caring may put you among the many Australians who struggle to get the recommended seven to nine hours of sleep a night^3. If so, you’ll know that 3am can be a dark place in more ways than one.  

Ideas for improving sleep quality:  

• Take it slow(er) – If possible, create an hour-long wind down routine, doing something relaxing like a shower, meditation or reading a book. 

• Taper off – (Gradually) reducing your caffeine intake during the day may be a short-term pain for long-term gain situation. 

• Dim the lights – Use yellow light filters to block out blue light on devices two hours before bed.  

Teachers Health member resources 

Extras cover 

You may be able to claim towards services like exercise physiology, psychology or support from a dietitian via your Extras cover. Meanwhile, the Healthy Lifestyle benefit^ can help to cover the cost of healthy eating and lifestyle programs, gym memberships and more. 

Hospital cover 

Eligible members with Hospital cover may be able to access our Mental Wellness or Health Support programs. The latter can be tailored to you and cover things likes sleep, diet, exercise and chronic disease prevention. Get in touch with Healthcare Services to find out if there’s an option that could be safe and effective for you.  

Everyone! 

Free (and on-demand) is our Mindful Heart Series of breathing and yoga videos. They’re a great way to take a moment to rest and recharge in as little as a few minutes. 

*If the person is on a low income, homeless or at risk of being homeless, and aged 50+ (45+ for Aboriginal and Torres Strait Islander people), call My Aged Care on 1800 200 422 for more information.   

^In most cases, you’ll need a health/medical professional to complete a form confirming the service you’re claiming for is to improve (ameliorate) a specific health condition. See more on Healthy Lifestyle Programs 

 
References: 

1. National Carers Week  

2. 2023-CWS-Report.pdf 

3. How much sleep do you really need? 

Key resources: 

• Mindful Heart Series  

• Smiling Mind 

• Headspace 

• Carer Gateway

• Beyond Blue 

• Mind Australia: Support for carers 

• Australian Dietary Guidelines 

• Health Direct: Sleep