Caring for aging parents needs a lot of love, patience, and smart support. Creating a supportive environment for parents during therapy is a tough task. It requires understanding and empathy from adult children.

Understanding the challenges of older adults is key in senior mental health support. Emotional strength is important when guiding parents through therapy, including mental health issues.

Supporting child mental health goes beyond usual methods. It’s about creating a caring space that values the dignity and freedom of aging parents. It also means giving them the care and emotional support they need.

For therapy to work for seniors, trust and open talk are essential. It’s also important to create plans that fit each parent’s unique needs. The aim is to support parents in a way that improves their life quality.

Understanding the Role of Family Support in Senior Therapy Success

Family support is key to senior therapy success. When aging parents need therapy, families play a big role. They need patience, understanding, and a good plan to care for them.

Good therapy happens in a supportive place. It helps seniors feel empowered and meets their emotional and physical needs. Having the right resources is important for a complete care plan.

Building Trust and Open Communication Channels

Trust is essential when picking a therapist for seniors. Here are some tips:

• Listen well to your parent’s worries and feelings
• Accept their experiences without judging
• Keep talking openly and honestly
• Let them help make decisions

Recognizing Signs of Emotional and Physical Changes

Seniors might show small changes in their feelings and health. Watch for:

1. Big mood swings
2. Less interest in social activities
3. Changes in how they take care of themselves
4. Unexplained pain or discomfort

Establishing Consistent Care Routines

Having set care routines helps seniors feel secure. Work with doctors to make a care plan that fits their needs. This plan should help them stay independent and proud.

Essential Components of Effective Senior Care Planning

Creating a detailed care plan needs focus and a complete view. It’s not just about medical care. It also covers emotional, physical, and social health. Just like how kids get tailored mental health help, seniors need a care plan that fits them.

Good care planning includes many important parts. They work together to improve a senior’s life. It’s like choosing the right therapy for a child, where knowing their needs is key.

Developing Comprehensive Care Strategies

A strong care plan should cover several areas:

• Physical health checks
• Mental and emotional support
• Chances to socialize
• Money and legal matters

Coordinating with Healthcare Providers

Talking well with doctors is vital for smooth care. Seniors and their families should:

1. See doctors regularly
2. Keep medical records up to date
3. Talk openly about treatment plans
4. Ask about suggested treatments

Managing Medical Appointments and Treatments

Planning medical care needs smart planning. Using digital tools, keeping a detailed calendar, and clear communication helps manage complex health needs.

Integrating Professional Support Services

Dealing with senior care can be tough. Parent advocacy in therapy is key. Professional support services are a big help for families caring for aging loved ones. They offer expert advice and help that fits with what family members can do.

Choosing the right professional support is important. Families should think about a few things:

• How well the service meets the senior’s needs
• The skills and experience of the care team
• How flexible the services are
• The cost and what insurance covers

Therapeutic intervention guidance is vital for a complete care plan. Home health agencies, occupational therapists, and senior care experts work together. They create care plans that meet the senior’s physical, emotional, and mental needs.

Good communication is key when adding professional support. Families should:

1. Meet regularly with care providers
2. Keep detailed records of medical needs
3. Help plan the care
4. Learn about all the resources available

Using professional support services can make care better for seniors. It also helps families feel less stressed. This way, families get the help they need for their loved ones.

Promoting Social and Emotional Well-being

Social connections are key for seniors’ mental health and wellness. Being part of the community and family fights off loneliness. It also builds emotional strength during therapy. Resources for therapy can greatly improve a senior’s life by adding meaningful interactions and activities.

Encouraging Community Engagement

Being active in the community is very beneficial for seniors in therapy. Strategies for supporting child mental health can also help seniors. They focus on building social connections:

• Join local senior centers and group activities
• Participate in neighborhood volunteer programs
• Attend community workshops and educational classes
• Engage in age-appropriate social groups

Maintaining Family Connections

Strong family ties are vital for emotional health. Families can help seniors by:

1. Scheduling regular video calls
2. Planning family gatherings
3. Sharing digital photo albums
4. Creating collaborative family projects

Supporting Hobbies and Activities

Following personal interests can greatly boost mental health. Seniors gain from activities that bring joy and purpose. Whether it’s gardening, painting, reading, or learning new things, these activities are good for their emotional well-being during therapy.

Supporting aging parents through therapy needs compassion, planning, and a deep commitment to their well-being. It’s important to understand their unique needs and emotional state. Families must create a caring environment that supports healing and dignity.

Family counseling offers valuable help in complex care situations. These services help families talk better, handle emotions, and build support systems. By working together, families can make caregiving a meaningful experience.

The journey of supporting senior loved ones through therapy is both tough and rewarding. Every step taken with empathy strengthens family bonds and improves care quality. Investing time and emotional energy in understanding and supporting aging parents honors their life stories and ongoing needs.

Remember, professional support, open communication, and compassionate care are essential for senior therapy success. Seek resources, stay flexible, and approach this journey with love, respect, and a commitment to your loved one’s independence and dignity.

Mental health issues can deeply affect aging parents, making family life complex. Adult children need to show compassion, understanding, and support.

As parents age, their mental health becomes more important. Disorders like depression and anxiety can change their lives a lot. It’s key to be empathetic and find good ways to help them.

This guide will help you support your parents’ mental health. We’ll look at how to spot problems, discuss them, and build support systems. They should respect their dignity and freedom.

It’s not just about knowing about mental health in older adults. It’s about connecting with them. Every family is different. Talking about these issues with care can help everyone better understand and support each other.

Recognizing Signs of Mental Health Challenges in Aging Parents

Spotting mental health issues in aging parents needs careful watching and understanding. As they get older, they might face big emotional and mental changes. These changes could mean they have Anxiety Disorders or Depression.

Common Behavioral Changes to Watch For

Family members should notice small changes in their parents’ behavior. These changes might show mental health problems. Look out for:

• Persistent mood swings
• Unexplained irritability
• Social withdrawal
• Decreased interest in previous hobbies
• Difficulty concentrating or making decisions

Physical Symptoms and Warning Signs

Mental health issues can also show up physically. Signs of Depression or Anxiety Disorders might include:

• Significant changes in sleep patterns
• Unexplained weight loss or gain
• Chronic fatigue
• Increased physical complaints without a clear medical cause

Impact of Life Changes on Mental Well-being

Big life changes can affect an aging parent’s mental health. Retirement, losing a spouse, or less social interaction can cause emotional issues. Knowing these can help families offer support and help early on.

The Importance of Mental Health Support for Elderly Parents

Caring for aging parents means understanding their mental health needs. It’s important to offer support with compassion. Professional therapy and counseling can greatly help their emotional well-being and quality of life.

Mental health issues in elderly parents are often overlooked. Early intervention can greatly improve their health and happiness. Therapy offers many benefits for seniors facing emotional or psychological challenges.

Counseling helps elderly parents deal with complex emotions. Professionals know the unique challenges seniors face, like grief and chronic health issues. They create personalized plans to help seniors stay mentally strong.

Seeking mental health support is not a weakness. It’s a powerful way to keep emotions in check. Adult children can help by encouraging their parents to try therapy and supporting them.

By focusing on mental health support, families can help their elderly parents stay dignified and independent. They can also help them stay emotionally strong in their later years.

Breaking Down Stigma and Opening Communication

Talking about mental health with aging parents can be tough. Stigma and generational gaps often block open talks about emotional health. It’s key to understand these hurdles to support your parents’ mental health journey.

Mindfulness is vital for building strong connections. Adult children can make their parents feel understood and heard by being empathetic and patient.

Creating Safe Spaces for Discussion

To create a supportive environment, several steps are needed:

• Choose a comfortable, private setting
• Minimize distractions during conversations
• Maintain a calm and non-judgmental tone
• Show genuine interest in their experiences

Active Listening Techniques

Good communication is more than just hearing words. Self-care includes using active listening skills that show respect and validation:

1. Maintain eye contact
2. Reflect on what you’ve heard
3. Ask open-ended questions
4. Validate their feelings without interrupting

Addressing Cultural and Generational Barriers

Different generations view mental health differently. Your parents may have grown up where talking about feelings was frowned upon. Be sensitive, understanding their past while introducing modern mental health views.

Supporting Parents Through Their Mental Health Journey

Helping a parent with mental health issues needs kindness, patience, and smart support. Adult children are key in keeping their parents’ emotional health strong. Building a strong support system takes many steps and careful planning.

Building a Support Network

Creating a strong support network is vital for your parents’ mental health. Here are some important steps:

• Engage local community resources like senior centers
• Connect with support groups specialized in elder mental health
• Involve trusted family members and close friends
• Explore virtual support communities for broader connections

Coordinating Care with Healthcare Providers

Talking well with healthcare professionals can greatly help your parents’ mental health. Make sure to have open communication and keep detailed medical records. Go to medical appointments when you can and help your parent share their feelings and experiences.

Managing Crisis Situations

It’s important to be ready for mental health emergencies. Create a detailed crisis plan that includes:

1. Emergency contact information
2. Detailed medical history
3. Medication lists
4. Trusted healthcare provider contacts

Supporting your parents’ mental health is a team effort. It needs patience, understanding, and ongoing emotional support. Working together to build resilience can strengthen your bond and improve life quality.

Helping Aging Parents Feel Heard, Supported, and Connected

Supporting an aging parent’s mental health is a journey filled with compassion and understanding. Adult children are key in helping their parents through the ups and downs of emotional well-being. It’s important to be patient, empathetic, and open in communication.

There are many ways to support mental health in later life. Families should stay alert to challenges, create safe spaces for talking, and seek help when needed. Professional help and support groups can be very helpful in meeting the emotional needs of aging parents.

The most powerful thing is unconditional love and understanding. Adult children can help their parents stay strong and connected by being sensitive and respectful. Every small step can make a big difference in their mental health journey.

Mental health care is a long-term effort. It needs dedication, learning, and flexibility. With the right approach, families can turn challenges into chances for deeper connection and growth. This ensures aging parents feel valued, heard, and supported later.

Caring for a loved one at home is rewarding but comes with many struggles. In 2020, about 1 in 5 adults in the U.S. provide unpaid care for family members. The emotional, physical, and financial strain can feel overwhelming.

Many caregivers juggle jobs while helping aging parents or others in need. Stress builds up fast without the right support. That’s why learning ways to cope is so important.

Small steps can make a big difference. Whether it’s setting boundaries or asking for help, support is available. Let’s explore how to balance care while caring for yourself, too.

Introduction to Caregiving

Millions step into caregiving roles each year, often without formal training. They might be nurses, but they’re often family members helping loved ones with daily tasks. This unpaid work touches every community in the U.S.

Who Provides Care?

According to AARP, family caregivers provide 80% of long-term care. About 53 million people assist older adults or those with disabilities annually. Common scenarios include:

• Adult children managing parents’ dementia care
• Spouses adapting homes for chronic illness needs

Cultural traditions shape these roles, too. In some households, multiple generations share responsibilities.

Why Support Matters

CDC research shows support programs cut hospitalization rates by 25%. Medicare’s training program teaches safety and stress management. Such resources protect both the caregiver and the person receiving help.

Over time, many develop a “caregiver identity.” This shift can bring pride but also loneliness. Recognizing these emotional layers is key to finding balance.

Common Emotional Challenges for Caregivers

The emotional weight of caregiving often goes unnoticed until stress takes its toll. Juggling daily tasks while supporting someone’s health needs can lead to hidden struggles. Recognizing these challenges is the first step toward managing them.

Stress and Burnout

Chronic fatigue and sleepless nights are common signs of burnout. Many experience “compassion fatigue,” where constant care drains emotional energy. One caregiver shared, “After years of tending to my dad’s disability, I felt numb.”

NIH research shows that 40% of caregivers face clinical depression. Small steps like journaling or using mindfulness apps can rebuild resilience. The National Alliance for Caregiving’s toolkit offers practical health strategies.

Feelings of Guilt or Isolation

Thoughts like “I should do more” amplify guilt over time. Social circles shrink when friends don’t understand caregiving demands. One mom caring for a child with disabilities admitted to losing touch with others.

Setting boundaries and joining support groups combat isolation. Remember: Asking for help isn’t a weakness; it’s smart management.

Physical Demands of Caregiving

The physical toll of providing daily support often surprises many. From lifting to meal prep, repetitive tasks strain the body over time. Without proper strategies, exhaustion and injuries become common.

Fatigue and Sleep Deprivation

Long days disrupt natural sleep cycles. More than half of those assisting bedridden adults report fewer than 6 hours of sleep nightly. CDC safety tips for transfers include:

• Bend your knees, not your back, when lifting
• Use slide sheets for bed-to-chair moves
• Ask for assistance with heavy patients

Managing Personal Health While Caregiving

Chronic stress weakens immunity, making self-care non-negotiable. Meal skipping affects individuals in care roles—services like Meals on Wheels simplify food prep. OSHA’s free ergonomic videos teach safe movement for daily activities.

Substance misuse rates are also higher among those in sustained care roles. Small wins matter: a 10-minute walk or prepped smoothies boosts energy. Your health enables better support for others.

Financial and Logistical Struggles

Hidden costs and paperwork often catch family members off guard when navigating long-term care. Out-of-pocket expenses, from medications to home modifications, average $7,000 yearly. Balancing these demands with daily life requires savvy planning and knowing where to find help.

Balancing Work and Caregiving

Many juggle full-time jobs while assisting loved ones. The Family and Medical Leave Act (FMLA) offers 12 weeks of unpaid leave, but gaps exist. Only nine states have paid leave programs. Tips to manage both:

• Request flexible hours or remote work under ADA accommodations.
• Use state-specific programs like California’s Paid Family Leave.
• Track work disruptions to advocate for employer support.

Navigating Health Care and Insurance Systems

Medicaid’s “spend-down” rules confuse many. For example, a $2,000 monthly income might require spending $500 on health care before qualifying. Medicare Advantage now covers respite care and caregiver training in some plans. Success stories highlight Area Agencies on Aging—they simplify applications for food stamps or home aides.

For disabilities, the SSA’s Compassionate Allowances program speeds up approvals. Always appeal denied claims; 50% win on reconsideration.

How to Manage Caregiver Stress

Small habits make a big difference in balancing care and well-being. Stress management starts with recognizing your limits and celebrating small wins. These strategies help you stay resilient while meeting others’ needs.

Prioritizing Self-Care

Try the “5-Minute Recharge” during hectic days: deep breaths, stretching, or a quick walk. Cleveland Clinic’s 21-day stress reset challenge offers structured daily tips, like gratitude journaling.

Chair yoga or desk exercises fit busy schedules. Weekly planning templates divide tasks into “must-do” and “can-wait” columns. Professional counseling can provide tailored support if you notice constant exhaustion or irritability.

Setting Realistic Boundaries

Practice saying no with clear scripts: “I can’t help today, but let’s revisit next week.” Forums share success stories, like one daughter who scheduled “no-phone hours” to recharge.

Signs you need firmer limits: resentment, skipped meals, or declining social invites. Temporary relief options, like respite care, protect your energy long-term. Remember—boundaries aren’t rejection; they’re sustainable care.

Resources for Caregivers

Finding the right help can transform the caregiving experience from overwhelming to manageable. Local and national programs offer practical support, from respite care to financial aid. Knowing where to look saves time and reduces stress.

Local and National Support Programs

The Eldercare Locator tool connects families with nearby services like meal delivery or transportation. Key features include:

• Search filters for specific needs (dementia care, home repairs)
• Direct links to Area Agencies on Aging for personalized advice

The VA’s Program of Comprehensive Assistance provides stipends and training for veterans. Medicaid waiver programs in states like Texas cover in-home respite care. Always check eligibility; some require doctor certifications.

Respite Care and Temporary Relief Options

Short breaks prevent burnout. The ARCH National Respite Network lists vetted providers by state, including:

• Adult day programs with medical supervision
• Overnight stays at assisted living facilities

Faith-based groups like Catholic Charities offer sliding-scale services. In emergencies, Red Cross partnerships provide last-minute relief. Even a few hours weekly can recharge your energy.

Building a Support Network

A strong support network can lighten the load of caring for family members. Whether through apps, local groups, or shared responsibilities, collaboration makes care sustainable. Start with these steps to build your team.

Involving Family Members in Care

Use clear scripts to discuss responsibilities: “Mom needs help on weekends—can we rotate shifts?” For sibling conflicts, focus on solutions. Try: “Let’s list what we can realistically do.”

Include younger family members in safe activities. Grandkids can assist with memory-making projects like photo albums for loved ones with dementia. Teamwork strengthens bonds and shares the effort.

Building Resilience on the Caregiving Journey

Caregiving is a big commitment that can affect your health if you do it alone. Caregivers face many challenges, like physical strain, emotional stress, financial worries, and feeling left out.

To handle these challenges well, caregivers must take care of themselves and ask for help when needed. This way, they can stay healthy and continue to provide excellent care.

In the end, recognizing the importance of caregiver well-being and giving them the support they need helps them succeed. This not only helps the caregivers but also improves the care they give their loved ones.

Whether you’re a career caregiver, or someone who has stepped up to care for a loved one, the role of a caregiver can be wildly rewarding and wonderful. You get to know the person you’re caring for on an entirely different level, and you tend to learn a lot about yourself along the way. Caregiving can teach patience and organizational skills, and can also help those doing it develop a healthy sense of humor. 

However, despite the many positives, caregiving can also come with a host of challenges for both parties. Tensions and resentment often rise to the top, and, if left unattended to, those feelings can quickly bubble over and become a major problem. 

Even if you feel like the relationship you have with the older adult you care for is in a good place, there are always ways to improve upon a good thing. Relationships need attention and care in order to thrive, so it’s always a good idea to pay attention to weak areas so that you can make your bond as strong as possible. So, whether your relationship is struggling or you just feel like it could use a little boost, let’s look at five ways that you can give level up and keep the relationship healthy. 

Respect

Respect is crucial in order to have a healthy relationship with someone else. But what is it exactly? The definition of respect means to hold someone in high regard and admire them, but how do you show respect and earn it in return? The answer isn’t exactly a simple one. 

Many people are going to have a different idea of how someone can be respectful to them, and for many people, it’s a feeling that they get from someone else, rather than their actions. Of course, this doesn’t mean that your actions aren’t important, but that the way you compose yourself and your general attitude is just, if not more, important than the actions you take. 

If you’re feeling lost on where to start, you might consider writing down your own list of what you consider to be respectful behavior towards yourself. Then, you can reflect on whether or not you’re exhibiting that same behavior towards the older adult you care for. 

If you feel comfortable you could also ask the older adult you care for to tell you when they feel most respected, either by you or other people around them. 

Of course, some people confuse respect for having other people doing whatever they want for them and never pushing back on unreasonable requests. While doing that is not respectful, the way you respond to those kinds of requests can determine your level of respect for that person. For example, if you find yourself in that scenario then a respectful way to respond would be to immediately let them know in a calm, kind way that you hear them and are not able to do what they wish, but offer some other solutions instead. A non-respectful way to respond would be to roll your eyes and yell, or simply not answer at all. 

So much respect is about putting judgement aside and really trying to understand someone else’s point of view. This doesn’t mean you always need to agree, but it’s making space for someone else’s feelings and not making them feel like they’re stupid or wasting your time. 

Queensland Government lays out some other great suggestions on how you can best be respectful to someone else, but some highlights include:

• Speak directly to someone. Never speak or gossip behind their back. If there is an issue you need to address, make sure you speak to them directly.
• Respond to someone as soon as possible. Sometimes people avoid responding to a request because they feel bad saying no, but it will be more hurtful and disrespectful to ignore or put off responding than it is to just politely and quickly say no. That way they can focus on finding someone else to help them instead of trying to get you to respond. 
• Be sensitive with your humor. While everyone likes a joke now and then, make sure your humor doesn’t put down the older adult you care for or is insensitive towards others.

Respect can take some time to build up, so be patient, but focusing on respect can dramatically improve a relationship, so it’s well worth the time.

Curiosity and Listening

Curiosity and listening are both key elements of respect, but they feel important enough to warrant their own spot on this list. 

Humans all share the same basic need: to be heard. Although many unfairly criticize teenagers for complaining that they are not being properly understood, it’s not just those who are going through the confusing stages of puberty that can feel like they aren’t being seen by those around them. 

Many older adults feel isolated and dismissed by their family and other members of society. And it can be easy for people to patronize members of older generations because they might not be as up to date on current technology, or might take a bit longer than others to catch up in a conversation. However, this does not mean that those in older generations are not worthy of being listened to, or that they don’t have important wisdom to share. 

The reality is that the older adult you care for has a rich inner life and is likely more than willing to talk with you about it, you just have to take the step and ask.  

Showing interest in the life of the older adult you care for can go a long way towards building trust in your relationship. However, it’s something important to remember is that listening is a huge part of how you can demonstrate your interest and care. Make eye contact, ask questions and remain engaged while they speak so that they can see that this is as meaningful for you as it is for them. 

And it’s good to remember that while most people want to be heard, not everyone wants solutions or advice. Sometimes someone might want to share something frustrating or difficult that they’re experiencing without any kind of resolution. While of course there might be times when you need to set a boundary and stop talking about something difficult (we’re covering boundaries next!), if what the person is telling you about is not harmful to you or them and it’s not something that they’re ruminating on, then the best course of action might be to simply let them process their thoughts without you providing any kind of feedback. 

When in doubt, follow advice from Medium that suggests that you ask your loved one whether or not they want any advice. If the answer is no then be prepared to sit back and listen attentively until they have said everything they want to say.  

Boundaries

It can be difficult to put up boundaries, especially if you’re doing it for the first time with someone you are very close to. Family and other loved ones might be very resistant to the idea of you not being available to them in the same way you were before, but while it might seem counterintuitive, putting boundaries in place in your relationships can strengthen your bond and help you better attend to your tasks and responsibilities. 

Stanford outlines how boundaries are important for building trust, respect and safety within a relationship, regardless of what kind of relationship it is. Yes, it’s very normal to struggle with establishing your boundaries, but reminding yourself of the positive outcomes can help you stick to them. Here are a few things to consider:

Reflect: It can be easy to speak out of turn in a moment of frustration, but it’s important to think about your boundaries and what you need when you’re feeling calm and relaxed and have time to sit down on your own. Reflect on what you need and where you’ve been struggling, and identify what you need in order to feel better. 

Specificity: Setting clear boundaries makes following them a lot easier. Boundaries might be set in several areas, for example:

Time: You might limit the time you are able to spend with your loved one to certain hours of the day or the week. 

Emotional: You might not be willing to discuss certain things, such as your romantic life or a particular trauma that you aren’t comfortable reliving. An emotional boundary might also be about the other person. If the individual you care for is dealing with some serious mental health matters then you might limit how much you are able to support them, as getting too deep could affect your own mental health or cause further issues for your loved one’s state. Instead, you might suggest they seek out professional help from a therapist.

Financial: You might set financial boundaries around how much you are willing to contribute to a loved one’s care, or whether or not you will take on the role of power of attorney. 

When setting boundaries it’s important to prioritize your own needs, and, even more importantly, that once you set a boundary you stick to it. It might feel uncomfortable, but if you bend your boundary once, then it’s very likely that people around you will try to bend it again and again. The more consistent you are the more likely that your boundaries will be respected. And, if not, then at least you can decide how you want to handle someone who constantly disrespected your needs. 

Accepting Help

While caregivers can sometimes feel like they’re all on their own, that is usually not the case. There are likely many people in your orbit who are eager to offer a helping hand to make your life easier, so why not take them up on it?

Accepting help doesn’t make them weak, it makes them human, and there’s a good chance it will also make them better and more efficient at their jobs. If you accept help, whether that’s someone picking up groceries for you, or spending an hour or two with the older adult you care for so that you can have some time to yourself, it’s going to help you better prioritize your needs and show up as a more present and engaged caregiver. 

Many older adults can be stubborn about accepting help from their loved ones, which might have already caused tension in your relationship, so if you show that you are willing to accept help from the people you love then it might have the ripple effect of making it easier for the person you care for to accept help from you. The truth is that nobody should have to go through difficult events alone, so be open to receiving support from the people who love you. 

Minding the Mind

Our final tip on how to strengthen relationships and your responsibilities is to make sure you’re taking care of your mind and the mind of the person you are caring for.

While we all know that we should care for our bodies by eating well and exercising, our minds don’t always get the same kind of attention. However, mental health not only plays a huge role in our happiness and general contentment, but also in the health of our relationships. If you or the older adult you care for are struggling with a condition like depression or anxiety, then it’s not unreasonable to assume that your relationship might be strained because of it. 

While loved ones can often be a source of support for our mental health, they might also know how to push all the wrong buttons, and when you are in a position of caring for someone else and all the responsibilities that entails, it can be easy for a minor case of anxiety to quickly spiral out of control. 

That’s why it’s so important to focus on how to care for your mind through healthy habits like exercise, meditation, getting enough sleep, spending time outside in nature, and talking to a therapist. You might also talk to your doctor to find out if they have any further suggestions on how you can best care for your mental health. 

If it’s your loved one who is struggling then you might encourage them to pursue the same healthy habits listed above. You might even both engage in some of these activities. Even if it’s only one of you who is struggling with mental health, it’s never a bad idea to practice good mental health hygiene! 

Strengthening any relationship takes time, so try not to lose patience. There are going to be some days that feel amazing, and others where it will feel like you have taken ten steps back. But, if you stick with the above tips and focus on respect, listening, and maintaining your own health and boundaries, slowly but surely you’ll be building a stronger relationship and making yourself a more responsible and attentive caregiver in the process. 

Caregiving for a loved one introduces many changes into you and your family’s life. The addition of a dependent, whether it’s the first one or you have many others, puts a strain on all areas of your life. Your social life stalls, your career can feel impossible, time for yourself is minimized, if existent, and, perhaps more all consuming than anything else, caring for someone else can put a lot of stress on your finances. 

Most of the time family members step in as a caregiver because the option to arrange live-in care is not available. Live-in caregivers are expensive, as outlined by A Place for Mom, and so quite often the natural step is to appoint yourself as the person responsible for your loved one’s every need. 

If you are already overwhelmed by the added financial pressure of caring for someone else then you are in the right place. Even better if you are not yet in this position but see it becoming a not too distant reality. The sooner you make changes to your financial lifestyle, the better off you’ll be in the long term. However, the second best time is now, so if you feel a little behind, try not to get discouraged. It’s never too late to turn things around. 

First off, let’s talk about exactly what a budget is and why it’s important. A budget is taking a look at your expected revenue for each month or the year. If you have a consistent job then you can write down the amount your paychecks are each month. If you freelance or have a variable income, then do the best, and lowest, predictions you can. If you make $1200-$3000 each month then plan for the lowest amount. It’s easy to figure out what to do with extra money, but it’s a lot harder to navigate around money that doesn’t exist. 

Once you’ve determined your income, from there you should input and plan your expenses. There are a few different kinds of expenses to think about here:

• Fixed. This type of expense is the same each time, and is usually going to happen on a recurring basis. Fixed expenses might include your rent, internet bill, lease payments. 
• Variable. Variable expenses can change with use, need or time. For example, you might know that you will need to buy gas for your car, but the exact amount might vary each month. 

A good way to get started on a budget, especially if you’ve never tried making one before, is to write down as much as you can about your finances. Start with your known income and any fixed, recurring expenses. Then add in anything that might be variable, but are still expenses you know you are going to have each month. These types of expenses might include groceries, toiletries, and entertainment, such as takeout or a movie night. Use receipts, your bank statement, credit card and other bills to help you paint a picture of what your general expenses look like. Once you have collected as much of your spending habits as possible it’s time to get down to business. Try not to let judgement get in the way of this process. You might feel ashamed about some of the items you spend money on, but look at you taking this important step to better your habits and develop a healthier relationship with money! This step is just to help you better analyze your habits so that you can figure out how to save money for what is truly important. 

Prioritize

Once you have laid out your expenses, it’s time to start prioritizing what you can and can not live without. Of course basic needs such as rent or a mortgage, utilities and your phone bill are essentials, as are groceries. 

Now that you have also taken on the role of caregiver, some bills will likely increase, such as grocery and utility bills. There might also be healthcare costs associated with your loved one’s care that also have to be added into your budget plan. Of course, the hope is that your loved one is able to contribute in some way to their care, but in some situations that support might be minimal or non-existent. 

It may take a little bit of time to discover all the extra expenses that come with the loved one you’re caring for, so keep track of everything you can. Some common expenses that come up when caring for older adults include:

• Health expenses. Your loved one might require meditation, mobility devices, renovations to the home, etc…
• Transportation costs. You’ll want to calculate the cost of gas, bus tickets or taxis that are needed to get your loved one to appointments. This will obviously be variable, but some appointments might happen at regular intervals so the associated costs can be reasonably predicted.
• Additional care. While you might be the primary caregiver, you might be in a situation where additional care, like a physical therapist, comes in to do exercises with your loved one. Or you might have someone come to assist with medication or bathing. These expenses should also be calculated into your budget.

Now that you have made a list of all the expenses you need, it’s time to tend to the more enjoyable items, and write down all of your wants. These are expenses that you technically could live without, but that you feel like you want to keep due to their positive impacts on your quality of life. This might look like a subscription to a streaming service, or grabbing a coffee every morning. 

It’s helpful to see everything laid out before, because not only does it make you look at what you spend your money on, but it can also help you realize what’s truly important to you in life. For some people going out to dinner once a week is something very important, but you might prefer to skip dinner and instead enjoy a coffee and a donut a couple of times a week. Once you actually take the time to sit down and look at what you need and want and compare it against the money that is actually available to you, you might discover that some things don’t matter quite as much as you thought they did. 

Trim Where You Can

Before you despair at the thought of never being able to afford to go out with your friends ever again, take a look at your expenses and see if there is anywhere that you can trim your expenses while still getting to enjoy the same type of life you were previously. 

Call your cell phone provider and see if there’s any way to adjust your plan. Maybe you never use up your data or the amount of texts allocated to you. You might also look at changing over to a family plan or even switching to a different provider with a better offer. 

If you have debt you might look into whether or not you can lower your interest rate, or can consolidate if you have several amounts owing. 

Maybe ask other family members if they want to split a streaming service, or take turns hosting weekly dinners instead of going out to eat. And sometimes it’s the small things that really add out. Maybe you still go out to eat but only get a main, and skip the drink and appetizer. 

People can sometimes be resistant to anything that changes their lifestyle, but managing your finances today can help you better grow your wealth so that you can be comfortable in the future. 

Set Reasonable Goals

The best goals to set are the ones we are going to be able to achieve. Sure, you might want to put a thousand dollars into savings each month and only spend $100 on groceries, but that probably isn’t realistic for most people (and if it is, please tell us where you live and what grocery store you shop at!). Instead, once you’re looked through your expenses and categorized them into needs and wants, write down realistic parameters for how you are going to budget. 

A popular method is what is known as the 50-30-20 budget, laid out in detail on Investopedia. This is a budget that suggests you separate your after tax income into 50% needs, 30% wants and 20% goes into savings. While this budget isn’t going to be the right fit for everyone, it gives you a good guideline of how you might want to manage your finances. If you’re spending 60% of your money on things you want, and aren’t putting any money into savings, then you could easily run into trouble down the road. 

A reasonable goal is something that is not only realistic, but also something that can still allow you to live a comfortable life. Let’s go back to coffee. Maybe you absolutely love fancy coffees, but you realized that your budget simply doesn’t allow it, so you start making coffee at home. Well, just because getting daily fancy coffees is unaffordable, doesn’t mean that investing in a few fancy syrups or creamers is! Getting a hazelnut creamer and some chocolate sauce will yes, be a little bit more money at the grocery store, but will allow you to have enjoyable coffees for several weeks, or even months, at a much lower cost. 

Or maybe you love going to the gym, but the monthly gym rate has gotten out of hand. Instead, maybe you can find a better deal at the community recreation center. They often have very affordable memberships that include a range of classes and access to a swimming pool! You might even find that you can build community at local events that are often advertised on the message boards there. 

Don’t just get rid of everything you love and expect yourself to be able to stick with it, because that’s just not realistic. Instead, if something is really important to you, find a way to either cut down on other costs, or adjust the cost you love to make it a little bit more manageable for you. It’s hard to be a good caregiver if you’re not able to engage with the things you love, so make sure you’re budgeting with that in mind. NerdWallet has some other great tips on budgeting, with a focus on the 50-30-20 approach. 

Seek Out Community Supports

Sometimes we don’t get help unless we ask for it, and fortunately, there are often a lot of people out there who are willing to give it. A great first step is reaching out to a seniors’ center to ask if there are any community resources that are available to you or your loved one. This might look like a shuttle service that can help cut down on transportation costs, or fitness classes for older adults that are offered for little or no cost.

You might also look into any discounts or coupons that are available to local stores to help with grocery costs, or even discounts to entertainment such as half priced tickets to movies on Tuesdays, or a local diner that has 5 dollar appies on weekdays. If there’s a place you frequently patronize it might even be worth just giving them a call to ask if they offer any support to caregivers and the older adults they care for. Worst case you’ll get a no and move on. 

The saying “it takes a village” has a lot of value, so don’t feel like you have to go through this alone. By reaching out to your community you can better stay on top of your finances as a caregiver, and find others who are going through the same challenges that you are. 

Finally, it’s important to also do your research on what government support might be available to your loved one. If they are dealing with any kind of cognitive impairment, or if they are struggling with an illness that developed suddenly, then they might not have had enough time to research what kind of assistance they qualify for, and you don’t want to be missing out on extra financial support just because you didn’t know about it! Senior Services of America lays out some benefits and savings that may be available to the older adult you care for, but they emphasize the importance of also checking within your specific state, as they may be additional benefits that are only available to residents of certain locations. 

It can be a challenge to adjust to a brand new budget, so have patience for yourself. It can be helpful to keep track of your expenses with an app on your phone, or by collecting your receipts and going through them each week. Don’t be too disappointed if you make mistakes in the beginning, but don’t shy away from them. It’s easy for people who are struggling with their finances to try to ignore them. However, burying your head in the sand has never led to a positive outcome. Engage with your finances regularly, and soon you will find yourself calmer and in more control. Who knows, before long you might be back to buying those fancy hazelnut coffees in person.

It’s not uncommon to hear people sing the praises of caregivers, and with good reason! Caregivers are kind, compassionate people who frequently have to deal with emotionally heavy and complex situations. If you are a caregiver then it is very likely you are dealing with clients who struggle with poor mental health or cognitive disabilities. You also might work with someone who has experienced a lot of trauma in their life, and you might have heard or been exposed to things that are incredibly upsetting to witness. 

Because of these intense circumstances, it can sometimes happen that caregivers experience something known as compassion fatigue. Compassion fatigue, as outlined by the Canadian Medical Association, is when someone who is dealing with someone else’s trauma or distress on a regular basis ends up taking on that trauma in a secondary manner. It’s almost like second hand smoke, you might be the one holding the cigarette, but if you spend enough time with the person who is, then you could face the same health consequences. 

People with compassion fatigue often find themselves withdrawn and disinterested in others. You may suddenly realize that you feel numb to the trauma of others, and react in a careless or sometimes cold and inappropriate way. You might also experience increased anxiety and depression, find yourself constantly feeling helpless and overwhelmed, and struggle with self-care or substance use. 

While there can be differences between burnout and compassion fatigue, they do often go hand in hand and if you are experiencing compassion fatigue then it is quite likely that you have already reached burnout. And, regardless of where you’re at, the following tips are helpful to protect you from either. It’s hard to care for others when you’re down, so read on to find out how to keep yourself healthy so that you can keep on being a rockstar caregiver. 

Know Your Limits

We live in a society where hustle is valued. Rest is often viewed as something weak and unnecessary. Just look at celebrities who boast about their 4 am wake ups, skipping lunch to workout in the gym and not getting home until 9 pm. But despite how much people glorify the idea of working nonstop, the reality is that human beings need to rest. In fact, adequate rest is one of the most important things you can do for your physical and mental health. Sleep gives our bodies time to rest and repair. During sleep our brains develop, which can help us function better during the day, be better problem solvers, and retain memories. Sleep is also when bodies repair from damage. Just think about the day after you’ve done a hard workout. While your body might be sore either way, it probably felt a lot better if you got a good sleep than if you only got a couple of hours of shuteye. 

Adequate sleep is also very good for our immune systems and our mental health. It lowers stress levels and can help us fight off those nasty colds that are especially prevalent at this time of year.

News in Health points out that it’s not just lack of sleep, but lack of good quality sleep, that can lead to serious health conditions like heart disease and dementia. 

Armed with all of this knowledge, maybe you’ll be a bit more inclined to prioritize rest in the future? Yes, it can be tempting to stay late at work or say yes to that late concert with friends, but how much is it costing you? Yes, people lead busy lives and sometimes you can’t avoid being tired. Your child is sick and you have to take them to the hospital, or you’re struggling to make ends meet and you have to work a second job. There will be some days where being tired is not a choice, and during those times unfortunately the only thing you can do is get rest when you can. However, there are many other times when you get to make a choice as to whether or not you say yes to something that is going to affect your peace, and if saying yes will disrupt rest that you need, then it might be better to say no. 

This might even go against things you know are healthy for you. For example, we all know that exercise is important, but if getting up to exercise means you’ll get less sleep than you should, then it might be better to skip your workout for the day. Lack of sleep can disrupt your metabolism and increase the likelihood of obesity, so if you’re not getting enough sleep then that workout probably isn’t doing much.

It can be hard to focus on rest, especially if it means forgoing something you enjoy, but, if you prioritize sleep and giving your body time to heal, then you’ll likely end up with healthier habits overall, and may be in a better place to be able to put time towards the activities you love. Plus you’ll be well-rested, and that always feels nice!

Therapy

Everyone could use help from time to time. Therapy is a great tool that can help you care for your mental health, and it’s often helpful even if you don’t feel like there’s a particular issue that needs to be addressed. Having someone to talk to about your emotions and experiences can help prevent something from becoming an issue because you’ll be able to catch it before it has the opportunity to grow. 

Therapy is like maintenance for your mind. You brush your teeth in the hopes of preventing cavities, and shower because you’d probably rather not smell, so talking to someone who can help you sort out your feelings is not that different. It’s caring for your mental health in the hopes of preventing something like depression or anxiety from taking over and seriously disrupting your life. 

Therapy might also be a great suggestion to make to your clients if you notice that some of your compassion fatigue is coming from trauma or mental health issues that they are expressing to you. As a caregiver part of your job is to be a compassionate listener, but that does not mean you are a mental health professional. There are some issues that require professional help, and you trying to step in to support them when you’re not qualified might end up hurting both of you. Instead, suggest they seek out guidance of their own. Point them towards Total Life, where they can receive Medicare supported therapy from therapists who are trained on how to tackle difficult subjects like grief and depression. 

Find Joy

It can be easy to get overwhelmed with all of the commitments that you have in life, but are you making time for you? Caregiving is all about putting your time and energy into another human being, so it’s extra important to find time to do the things you love. This might look like buying a painting kit to use while watching an episode of your favorite show, or picking up a celebratory cake to enjoy “just because.” 

Finding joy could be something big like starting a new hobby, but it could also be something as small as going outside on your deck to enjoy your morning coffee. We reach burnout for many reasons, but one can be because we have abandoned ourselves and our own needs. Prioritize you and what you want. You might even be surprised by yourself when you really listen. What you need to fill your cup might not be anything extravagant – it might just be making the time for  a few simple pleasures. 

Exercise

Yes, we did say earlier to prioritize rest before anything else, and that’s true! But exercise is still very important. While the recommendation, according to Health. com, is to get at least 30 minutes of moderate exercise five days a week, the reality is that any movement is better than none. It’s probably not realistic to jump into a five day workout routine if you are currently not doing exercise at all, so start small. Aim to do a five or ten minute workout video each day, something that is fairly easy to squeeze into your morning or evening routine, or even at the beginning of a lunch break. Once you’re comfortable with that amount of activity you can up the amount, and maybe even get into full length classes or training sessions. 

You might also want to think about how to incorporate more movement into your daily routine. Can you stand instead of sit for some activities, and are there opportunities to take the stairs, walk instead of drive, or even just get up every half an hour to stretch when sitting for long periods of time. 

A good tip when you’re trying to make exercise a habit is to find something you enjoy doing – that way you’re a lot more likely to stick to it. Youtube is a great place to start. There are lots of channels that offer everything from dance to weightlifting to yoga, so sift through to find something that speaks to you. Just because your friend swears by pilates doesn’t mean you have to do it too. Find something that makes you feel good and it’s a lot more likely that you’ll keep coming back than if you choose to do something out of a feeling of obligation. 

Time Off

If you’re able to, take a day off. Sometimes all it takes is a little reset to get you back to your compassionate and focused self. This might look like negotiating with your employer, or reaching out to another family member or friend if you are caregiving for a loved one. Sometimes caregivers trick themselves into believing that they are the only person who is capable of caring for and understanding the needs of the older adult they care for, but that simply isn’t true. That’s an unfair burden to place on yourself, and it’s important that you are able to step away and realize that the world won’t fall apart if you dedicate some time to looking after yourself. 

What’s particularly important about taking a day off is that you take a day off with the intention of doing something that’s actually relaxing to you. That might be spending the day watching movies in bed or going for a long run in the park, but it’s important that it be about you, and not time to attend to other peoples’ needs. You deserve to have someone care for you on that day. 

Food That Makes You Feel Good

We all know we should eat healthy, but you also want to be sure to focus on food that makes you feel your best. Too many people gorge on sugar that makes them crash, or dairy that makes their stomachs hurt, just because it tastes good. But, after the initial high of eating something tasty, you’ll probably start feeling sluggish and grumpy, which doesn’t lead to good physical results or good mental health. 

There’s room in every diet for indulging in your favorite foods, but be sure that you’re opting for choices that make you feel your best. Having pancakes with whipped cream might be a great choice for a lazy Sunday afternoon, but they probably won’t help you feel your best when you have to jump into action on a busy Monday morning. A snack of Doritos and Coke won’t help you focus on a difficult task, just as a plain green salad won’t make you feel fulfilled after a long day of physically and mentally demanding labor. 

When thinking about how to plan your meals, try to opt for food that’s colorful and varied. This means having protein, fiber, fat and carbs at every meal, and trying to make sure you always load up on vegetables and fruit. This way you’ll feel full, energized and satisfied so you can make choices with a clear head, and hopefully avoid falling into the brain fog and mood swings that often accompany high sugar foods, or foods that your body might be sensitive or intolerant to.

Ask For Help

Because caregivers are such competent people, it’s easy for others in their circle to believe they don’t need any help. You might even be someone who is constantly telling others that “I’m fine!” But, everyone needs a support network, so let other people in! Talk about your feelings and ask for help when you need it. Yes, therapy is a great option for general maintenance and more serious issues, but help might look like asking a friend to pick your kid up from school, or coming over to help unpack some boxes after a move. Humans work best when part of a community, so don’t be afraid to let yours in. Sometimes the smallest gesture can make the biggest difference. 

Caregiving is rewarding but challenging, so be sure to always listen to your body and what it needs. If you think you’re reaching burnout then sit down to see if you can make any of the above changes, and listen to anything else you think you might need. You are important and you deserve care too, so don’t ignore yourself. 

Caregiving is one of the most honorable vocations, but it is also one of the most exhausting. The amount of care and attention you have to put into another person can quickly become overwhelming, and many caregivers find themselves struggling with stress, anxiety and burnout. That’s why it’s so important to take your mental and physical health seriously. The following tips are ones that are commonly recommended by medical professionals all over the world, and should help you stay focused, calm and present.

Don’t Give Too Much of Yourself

While of course you want to be the best caregiver imaginable, it’s important to know your limitations. Most caregivers aren’t trained to provide mental health support, and trying to help a senior with a serious condition like depression when you’re unqualified to do so could not only lead to distress for yourself, but you could also endanger your client by giving them bad advice on how to manage their mental health issues. It’s better for everyone if you leave some topics up to a professional, such as a senior-specific mental health therapist or counselor. 

Of course, this doesn’t mean that you can’t engage with your client on difficult topics, but if they’re dealing with a mental health condition that you don’t have experience working with, they’re processing a major trauma, or you notice that you’re taking their issues home with you, then it’s time to think about how you can better serve them and yourself. You’re going to show up best to your job when you’re feeling good, so don’t feel bad for setting boundaries. They’re necessary so that you can be the best version of yourself at work. 

Eat Well

Tale as old as time, but it’s no secret that eating a healthy diet is a way to reduce anxiety, stress and depression, as well as helping to keep you physically healthy. Harvard Health references a study that shows that eating a traditional diet such as the mediterranean, which is high in fruits, vegetables and healthy fats like olive oil, could work to reduce stress by 25-35%! 

Of course, it can be hard to make changes to your diet, especially if you have a busy schedule and find it difficult to find time to cook, but there are small changes you can make over time to help you reach your food goals. Instead of promising yourself that you’re not going to eat any junk or sugar (unrealistic to start with, especially if you don’t have a very healthy diet at the moment), why not commit to eating a vegetable with every single meal? That way, you’re not giving up on anything, but you’re adding on something that’s good for you. That might look like adding an avocado or tomato slices to your toast with breakfast, or having some carrot sticks and dip with lunch. One of the best ways to eat healthy is by doing it in a way that you enjoy, so don’t cut yourself off from the foods you love. Try making a simple cheese sauce to enjoy on your broccoli, or add a little bit of honey to your roasted vegetables. The win is eating a healthier diet overall, not abstaining from anything sweet or deep fried. Plus, you’ll be more likely to stick to a new diet if it includes some of your favorite foods. 

Another good recommendation for keeping a healthy diet is to up your protein intake, which helps you stay full and satisfied for longer. This might mean adding a chicken breast or salmon to your salad, or making a tasty stir fry with tofu. When we aren’t getting enough protein it tends to make us hungry, which is why you might be snacking so much in between meals. If it’s available to you, it’s always a good idea to seek out the help of a nutritionist who can help you meal plan and make sure you’re making choices that are healthy and sustainable for you. 

Get Moving

It might seem counterintuitive to move when you’re exhausted, but frequent exercise actually gives you energy! If you’ve been struggling with stress and exhaustion then a little movement might be just what you need. While we know that exercise is good for our cardiovascular health, The National Institutes on Health outlines how exercise helps our mental health by reducing cortisol levels and balancing out our leptin and ghrelin levels, which helps keep our appetite and stress levels in check. You might have noticed that when you’re stressed you don’t sleep well, you don’t feel like exercising, and you’re more likely to reach for unhealthy foods. It’s all a cycle, and it can be hard to get out of it. But, the good news is that once you start working on improving one of those habits, the benefits of one will spill onto the others. If you work on getting a bit of exercise then there’s a good chance you’ll want more nourishing food, and there’s a good chance you’ll start getting better sleep, because, once again, it’s a cycle! 

Just like with your diet, it’s always better to start small when implementing new habits. Instead of trying to go to the gym at 6 am every day, why not start by parking your car a block away from work, or taking the stairs at the subway station? Or you might commit to doing a five minute yoga video every morning, or walking around the block when you get home from work. A little bit of movement is better than no movement, and, once you’re comfortable in your new routine you can slowly start adding on to your exercise until you’re getting at least 30 minutes a day of moderate exercise (the recommended minimum amount by health agencies all over the world).

Something else to consider is that daily exercise doesn’t need to be completed in one chunk to be effective. If you can get in a few quick walks and also do a 10 minute strengthening video at the end of the day then that still counts as your daily recommended amount of activity. And, for many people like you who have busy schedules, that might be a much easier way to get half an hour of exercise into your day than if you were to try to find the time to do half an hour all at once. 

Finally, remember the point that some exercise is better than none, so even if you only get a few minutes of movement, that’s still going to be better for your mental and physical health than if you were to do nothing at all. 

Make Time for Loved Ones

It can be easy to neglect your social life when you’re busy and overwhelmed, but, just like with exercise, making time to see your loved ones will likely leave you with more energy than if you simply go to and from work every day. Human beings need connection with others, that’s one of the reasons why your job is so important. Even though you might be assisting the senior you care for with many household and medical tasks, a large part of your job is providing companionship to someone who otherwise might feel quite isolated. 

While you might feel a strong connection with your client, and hopefully get a lot out of the relationship, it’s still work, and it’s unlikely that you are able to share details of your life with the senior you care for in the same way that you might share that information with your family or friends. 

Of course, you don’t want to create more stress for yourself by adding in high-pressure social commitments, so be thoughtful about the activities you choose. You might invite a friend even over for a low key dinner of takeout pizza and a movie. Perhaps you could ask someone to join you for a morning yoga class or walk in the park on the weekend, that way you’re getting in some social connection while also checking exercise off your list. Even a quick phone call to catch up about your life and the life of your loved one can be very beneficial. Simply hearing the voice of someone you love and being able to talk about some of the struggles you’ve been facing can be very helpful. 

Think about activities that are going to be relaxing and enjoyable for you. If that’s a night out at a rock concert that’s totally fine, but just be sure you’re choosing activities and people who fill your cup, instead of draining it. 

Time Alone

Just as time with friends and family is important, so is time alone. You need to focus on yourself to be sure you’re really listening to your own needs. Sometimes we are so focused on others that we miss what our body is trying to tell us, so give yourself a bit of time each week to check in with yourself. This might be five minutes in the morning to journal, or drawing yourself a relaxing bath to soak in. Depending on your circumstances you might even be able to have an entire night that’s focused on you where you can make yourself a delicious meal, and finally watch that tv show everyone has been talking about. But, if you have dependents and aren’t able to spend so much time on your own, simply getting out for a short walk or taking your coffee outside to enjoy it in peace will also give you a similar boost of calm. 

Again, it’s important when contemplating any kind of self-care routine that you think about what is best for you. Some people love to meditate to relax, while you might prefer to go to the shooting range. There’s no right or wrong way to spend time unwinding, so if someone works for someone else but doesn’t work for you there’s nothing wrong, it’s just a good idea to find something else to focus on. You time is about doing what YOU want. 

Get Grateful

It’s normal to complain from time to time, but is life really that bad? A gratitude practice, where you spend time every day to think about and write down everything you’re grateful for has been shown in a study to have a very positive effect on stress levels, even a month after the study ended! Gratitude journaling was found to be even more impactful than traditional expressive journaling, which is also known to be helpful for mental health. Gratitude doesn’t mean ignoring sadness or depression. It’s important to talk about difficult situations and events with loved ones or a mental health professional. Gratitude is the simple act of looking at your life and the moments and connections you are grateful for. It can even be a useful tool for reframing negative thinking. For example, you might say “I am so exhausted from the gym, that workout was so hard and I hated it,” which sounds fairly negative. If, instead, you were to look at that situation through a lens of gratitude you might say something like, “Wow, I can’t believe how strong I’m getting. That workout was really hard but I lifted so much more than I could have two months ago! I’m so proud of myself and grateful for my body.”

Humans are hardwired to be negative, but trying to approach situations from an attitude of gratitude can have a profound effect on you and the people around you, so why not give it a go? 

Turn on That Stand-Up Routine

Surprise, surprise, laughing makes us happy! The Positive Psychology People share that smiling and laughing can make you happier, less stressed, and can even make you a better decision maker – something we could all benefit from in our day to day lives. So turn on your favorite tv show or comedy routine, call up that hilarious friend, or watch videos of animals doing adorable things. And, in some bizarre but encouraging news, you don’t even need to find something funny to get the benefits! You can fake laugh or even put your mouth into a smile when you don’t feel like it, and overtime you will still see results (and likely start laughing or smiling for real because how silly is that?!)

Just as with gratitude, don’t force positivity or gratitude on yourself or others when it’s not the right time. It’s important to allow sadness, grief and depression to be acknowledged and given space. But, if you’re finding yourself a little stressed at the end of the day and just need to turn your day around, why not try a few “hahahas?”

It can be hard to prioritize yourself sometimes, so don’t be hard on yourself if it takes you a bit of time to get into a new routine of selfcare. Remember, doing a little bit of something good is better than not doing it at all!