Taking Time for Yourself

Taking time for yourself is part of caring for your loved one

Being a caregiver is hard. It may be a 24 hour a day, seven days a week job that you balance with other family responsibilities and work. Taking breaks, asking for help, and finding support are important for your well-being. When you care for yourself, you are better able to support your loved one. Remember, you are not alone. Many caregivers are on a similar journey, and support is available to help you along the way.

Self-care can play a role in helping you through the brain injury journey

Self-care includes getting enough sleep, eating well, staying hydrated, and exercising—even if that means taking short walks outside whenever you can.

Some ways to incorporate self-care into your day-to-day activities may include:

Establishing a morning and nighttime routine. During this time, you can stretch, practice mindful breathing, meditate, journal, or just have some quiet time to yourself.

Making sleep a priority. Stick to a schedule and make sure you’re getting enough sleep. It’s important to note that blue light from devices and screens can make it harder to fall asleep, so try to reduce blue light exposure from your phone or computer for at least an hour before bedtime.

Exercising each day. You don’t have to hit the gym or run a mile to feel accomplished – exercise can be achieved through yoga, taking a walk, or doing jumping jacks right in your living room.

Creating lists to help you stay on track. Making lists can be calming. Some examples include planning out your goals for the week, creating a grocery list, or putting together a to-do list for the day.

Focusing on one thing at a time. It can be overwhelming to think about too many things at once. Instead of thinking about long to-do lists and possible scenarios, try to focus on one thing at a time.

Asking for help when you need it. Asking for help is not easy and may not come naturally to you, but it’s often necessary. Whether you are asking someone to pick up groceries for you, help you remember a medical appointment, or just provide a listening ear, know that it is okay. Many people in your life will want to help you—they just may not know what you need.

Asking for and accepting help from others can make a real difference

Most people mean it when they say, “Let me know if there is anything I can do to help.” They just may not know what you need. You may find it helpful to make a list of things that people can help with and to identify someone who can help you assign tasks to friends and family. Reaching out for help with everyday tasks, such as preparing meals, caring for children or pets, doing laundry, grocery shopping, or keeping up with household chores, can ease your load. Emotional support matters as well. Talking with others about your feelings can help.

Feelings of loss*

You may notice or feel that your loved one is different after a brain injury. As a result, you may experience a sense of loss due to things like:

• Memories of your loved one before the injury
• Changes in emotional connections with your loved one
• Differing future expectations for your loved one

These feelings are valid. It is important to give yourself permission to grieve. You may also consider:

• Writing your feelings down and sharing them with others
• Planting a tree or hosting a remembrance ceremony as a way of marking change
• Joining a support group to connect with others who have similar experiences
• Talking with a grief counselor

Watch a webinar on grief and ambiguous loss.

*Content adapted from, “Unnamed pain: Coping with ambiguous loss,” which was written by Rich Oswald and published in Psychiatry & Psychology

Affirmations can help you focus on positive thoughts and feelings

Affirmations, also called self-affirmations, are thoughts you intentionally come up with to support, encourage, and calm your brain and body. They typically consist of positive statements used to challenge negative, depressing, or anxiety-producing thoughts. You can try using some of these affirmations to help you stay positive:

• I am strong.
• I am enough.
• I have faith in my abilities.
• I am grateful for what I can do.
• I am happy to be me.
• I am on the right path for me.
• I will turn negative thoughts into positive ones.
• I honor my body by trusting the signals that it sends me.
• Though these times are difficult, they are part of the journey of life.
• One step at a time, one day at a time is progress.

Compassionate answers. Real support. Every step of the way.

Contact the National Brain Injury Information Center at 1-800-444-6443 to speak to a specialist about:

• Help with care needs
• Legal and financial resources
• Services in your community