Caregiver Tips: How to Take Care of Yourself While Caring for Someone With Alzheimer’s

Self-care is critical in ensuring caregivers’ physical and mental wellness. Taking care of yourself is crucial for both your health and the standard of care you give a loved one who has Alzheimer’s disease.

Prioritize your physical and mental wellness by exercising, obtaining emotional support, and staying socially connected. Regular self-care allows you to remain resilient, manage stress, and provide the best care for your loved one.

The task of caring for a loved one with Alzheimer’s is both challenging and gratifying. Caregivers deal with deteriorating symptoms and behavioral changes while experiencing considerable emotional and physical stress.

You can find yourself overburdened with caregiving duties to the point that you disregard their own well-being. However, maintaining your physical and mental strength is the best thing you can do for the person you are caring for.

Prioritizing your health is crucial for your well-being and your ability to care for others effectively. Here are a few tips for how to take care of yourself while caring for someone with Alzheimer’s.

Taking Care of Your Body

Compared to those who care for people without dementia, caregivers of people with dementia are 1.5 times more likely to experience physical challenges like fatigue, injuries, and other health problems [1]. This is a result of dementia caregiving’s demanding and complex nature.

The following tips can help dementia caregivers maintain their physical well-being [2]:

• Frequent physical activity: Walking, stretching, or swimming are examples of regular physical activity that can increase energy and lower stress levels.
• Resistance training: Resistance training increases muscle strength, which can facilitate physical caregiving activities such as lifting or helping with movement.
• Healthy diet: Consume a well-balanced diet rich in fruits, vegetables, healthy fats, and whole grains to improve overall health and energy.
• Sufficient sleep: Prioritize proper sleep hygiene and strive for 7 to 9 hours of quality sleep per night to reduce stress and maintain physical well-being.
• Regular breaks: Take brief, regular pauses throughout the day to rest and recharge, and consider employing respite care services for temporary relief.
• Stay hydrated: Drink lots of water throughout the day to stay properly hydrated.
• Manage stress: Engage in stress-reduction practices like yoga, meditation, or mindfulness to assist in managing the mental and physical strain of providing care.
• Delegate whenever possible: To prevent overworking oneself, divide the caregiving duties among family members or look for assistance from local services.
• Ergonomic procedures: Employ ergonomic tools and proper body mechanics when providing care to avoid strain and injury.

Exercise

Strength training and exercise boost stamina, making caregiving easier and lowering injury risk.

According to research, regular exercise improves mood, lowers stress levels, and improves general health [3]. Given the mental and physical demands of the work, these are especially helpful for caregivers.

Strength training helps ensure you can effectively handle your tasks while maintaining your own well-being by preventing fatigue and muscle loss.

Those who look after partners who have dementia might want to think about working out together. Studies indicate that physical activity might be beneficial for both partners [4].

For caregivers, working out with a partner can increase mood, lower stress levels, and improve general health. Exercise can promote physical health, increase mobility, and possibly delay the onset of symptoms in people with dementia.

Visit the Doctor

Seeing a doctor is crucial for managing stress and keeping an eye on your own health as a caregiver for a person with dementia.

Frequent checkups enable you to access support resources and identify and treat any physical or mental health issues early.

Taking Care of Your Mind

Taking care of a loved one who has dementia can be extremely emotionally taxing, and it frequently results in higher levels of stress and worse general health.

This could be particularly true for couples who put in a lot of overtime providing care.  According to research, spouses who devote more time to providing care experience worsening physical health, elevated stress levels, and elevated levels of worry and despair [4]. Additionally, they report feeling less healthy, having less faith in themselves, and having more trouble with everyday tasks.

Stress Relief

Caregiving, particularly for those with long-term illnesses like dementia, can be a significant cause of chronic stress, according to research [1].

The following tips will help you manage your mental health when providing dementia care:

• Seek assistance: Join an in-person or online caregiver support group. There can be both practical help and emotional relief when people in comparable circumstances share their experiences and recommendations.
• Engage in relaxation and mindfulness exercises: Incorporate mindfulness exercises like yoga, meditation, and deep breathing into your daily routine. These techniques can enhance emotional resilience and lessen stress.
• Make self-care a priority: Make time for enjoyable and calming activities like reading, listening to music, and socializing with friends.
• Establish boundaries and take breaks: Schedule periodic breaks away from caregiving tasks, even if it’s simply for a short walk or to pursue a hobby. Setting boundaries enables you to rest and avoid burnout.

Consult a Therapist

Consulting a therapist can be beneficial if you feel overwhelmed.

Therapy can help you cope with depression, anxiety, and burnout while also improving your general well-being. It can also assist you in addressing your challenges by providing new viewpoints and cognitive strategies.

Therapists can help caregivers shift their emphasis away from feelings of powerlessness or frustration and toward recognizing their own strengths and practical solutions. This reinterpretation can help you solve problems more effectively and with less stress.

Adequate Sleep

According to research, those who care for those with dementia typically have poorer sleep quality than the general population [5].

The following tips can help you and your loved one with dementia sleep better:

• Create consistent routines: Establish and maintain a consistent sleep routine for you and your loved one. Going to bed and getting up at the same time each day assists in managing the sleep-wake cycle.
• Develop calming pre-sleep habits: Establish relaxing bedtime rituals like reading, listening to calming music, or engaging in relaxation exercises to indicate time to unwind.
• Improve your sleeping conditions: Create a sleep-friendly environment in your bedroom by keeping it cool, quiet, and dark. You can use earplugs, white noise machines, or blackout curtains.
• Promote daytime activity: Encourage your loved one and yourself to be physically active throughout the day to aid with sleep at night.
• Control your naps: Limit naps during the day, particularly in the late afternoon, to avoid interfering with either party’s ability to sleep at night.
• Limit your exposure to nighttime light: Reduce screen time and turn down the lights in the evening to assist in regulating the sleep-wake cycle.

Stay Engaged

Maintaining social interaction is essential for coping with the mental and physical strain of caregiving.

Participating in community events, maintaining social relationships, and taking up hobbies can all assist in improving mental health, alleviating feelings of isolation, and providing much-needed breaks. Additionally, it keeps things in balance and keeps burnout at bay.

Caregivers of people with dementia can remain active in society by:

• Keeping social connections: Joining support groups, attending social gatherings, and interacting with friends and family can all help prevent isolation.
• Taking up hobbies: Reading, gardening, and crafting are all examples of personal interests or hobbies that can help keep the mind engaged.
• Volunteering: Volunteering or performing community service can help you connect with others and support worthwhile causes.
• Continuous education: Attending workshops or classes on topics of interest can promote intellectual development and a feeling of achievement.
• Working out: Participating in fitness courses or groups keeps you physically active while giving you the chance to make connections and establish relationships with others.

Alzheimer’s Research Association is a non-profit organization dedicated to helping caregivers of Alzheimer’s disease and dementia. We provide the latest information and news about the illness and helpful tips to help caregivers cope with their daily caregiving challenges. We realize the most important thing that a caregiver needs is financial assistance. Therefore, we provide grants to caregivers to ease their financial burden. Caregivers can apply for grants here: Alzheimer’s Grant Application. 

You can also help caregivers in their endeavor by donating as much as possible: Donation To Alzheimer’s Research Associations.

References

1. Parker, L.J., Fabius, C., Rivers, E. and Taylor, J.L., 2022. Is dementia-specific caregiving compared with non-dementia caregiving associated with physical difficulty among caregivers for community-dwelling adults?. Journal of Applied Gerontology, 41(4), pp.1074-1080.
2. Pederson, T. A Guide to Prioritize Self-Care While Being an Alzheimer’s Caregiver. Healthline. https://www.healthline.com/health/alzheimers-caretaking-selfcare. Updated Online: 5th September, 2024. Accessed: 3rd March, 2025. 
3. Basso, J.C. and Suzuki, W.A., 2016. The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: a review. Brain plasticity, 2(2), pp.127-152.
4. Doyle, K.L., Toepfer, M., Bradfield, A.F., Noffke, A., Ausderau, K.K., Andreae, S. and Pickett, K.A., 2021. Systematic review of exercise for caregiver–care recipient dyads: what is best for spousal caregivers—exercising together or not at all?. The Gerontologist, 61(6), pp.e283-e301.
5. Mattos, M.K., Bernacchi, V., Shaffer, K.M., Gallagher, V., Seo, S., Jepson, L. and Manning, C., 2024. Sleep and caregiver burden among caregivers of persons living with dementia: a scoping review. Innovation in Aging, 8(2), p.igae005.
6. Alzheimer’s Caregiving: Caring for Yourself. National Institute on Aging. https://www.nia.nih.gov/health/alzheimers-caregiving/alzheimers-caregiving-caring-yourself. Accessed: 3rd March, 2025.
7. Be a Healthy Caregiver. Alzheimer’s Association. https://www.alz.org/help-support/caregiving/caregiver-health/be_a_healthy_caregiver. Accessed: 3rd March, 2025.