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Caregiver Self-Care Checklist

You cannot pour from an empty cup. Taking care of yourself is taking care of them.

You Matter Too

This isn't selfish, it's survival

"Caring for myself is not self-indulgence, it is self-preservation."

The Statistics Are Sobering

Family caregivers have higher rates of depression, anxiety, chronic illness, and mortality than non-caregivers. 40% of Alzheimer's caregivers die before the person they're caring for. Self-care isn't optional, it's how you stay alive and healthy enough to keep caregiving.

🏥 Physical Health

I've had a physical exam in the past year
I keep up with my own medical appointments
I take my own medications as prescribed
I get at least 6-7 hours of sleep most nights
I eat at least one real meal (not just snacks) daily
I drink enough water throughout the day
I get some physical movement (even just walking) regularly
I don't ignore pain or symptoms in my own body

💆 Mental & Emotional Health

I have at least one person I can talk honestly to
I take breaks during the day, even if just 10 minutes
I do at least one thing I enjoy each week
I've acknowledged that it's okay to feel frustrated, angry, or sad
I know the signs of depression and anxiety in myself
I would seek professional help if I needed it
I practice some form of stress relief (breathing, meditation, journaling)
I set realistic expectations for myself

Warning Signs of Burnout

Feeling exhausted even after rest
Getting sick more often
Losing interest in things you used to enjoy
Feeling hopeless, trapped, or resentful
Withdrawing from friends and activities
Changes in appetite or weight
Sleep problems (too much or too little)
Increased use of alcohol or substances
Thinking about harming yourself or your loved one

If you recognize these, please reach out for help immediately.

Building Self-Care

Daily, weekly, and ongoing practices

👥 Social Connection

I maintain at least one friendship outside of caregiving
I leave the house for non-caregiving reasons at least weekly
I've asked for and accepted help from others
I've joined a caregiver support group (in person or online)
I stay in touch with people who care about ME
I don't feel guilty for needing human connection

⚖️ Boundaries & Balance

I know my limits and communicate them
I say "no" when I'm overwhelmed
I delegate tasks when possible
I take regular breaks (respite) from caregiving
I maintain some activities that are just for me
I don't try to do everything perfectly
I forgive myself when I fall short

Permission Slips

You have permission to:

Take a break without guilt
Hire help even if you "could" do it yourself
Feel angry, sad, or frustrated
Say no to requests
Put your health first sometimes
Not be a perfect caregiver
Enjoy yourself even while your parent is struggling
Acknowledge when you've reached your limit

Support Resources

Caregiver Action Network: 1-855-227-3640 | caregiveraction.org
Family Caregiver Alliance: caregiver.org
Alzheimer's Association 24/7 Helpline: 1-800-272-3900
AARP Caregiving Resource Center: aarp.org/caregiving
Area Agency on Aging: eldercare.acl.gov
Crisis Line: 988 (if you're in crisis)

🎯 This Week's Self-Care Goals

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Remember

You are not a bad caregiver for needing rest. You are not selfish for having needs. You are not weak for asking for help. You are human. And taking care of yourself is how you keep going, for yourself AND for them.