Taking care of your mental wellbeing as a caregiver

Make Space for Yourself

Even something as simple as taking a shower or stepping outside for a few minutes can feel impossible when your day is filled with tasks. That’s why scheduling personal time—and sticking to it—is important. Try:

• Setting a daily alarm to take a five-minute break
• Going outside for fresh air
• Listening to music or sitting in silence
• Drinking a full glass of water without multitasking

These small pauses can help your brain recharge and create a sense of control in your day.

Know Your Limits

Caregivers often juggle multiple responsibilities beyond the stroke survivor—children, aging parents, partners, pets, household chores. It’s no wonder burnout happens.

Be honest about what you can and can’t do. Set boundaries. Let people know when you’re overwhelmed. Saying “yes” to help is not a sign of weakness—it’s a step toward sustainability.

Don’t Take It Personally

Stroke survivors often experience emotional and behavioral changes, especially in the early months. You may notice:

• Mood swings
• Frustration or irritability
• Withdrawal or depression

It can feel hurtful, but remember: this isn’t about you. These changes are part of the healing process after a traumatic brain injury. If it’s becoming difficult to cope, seek the support of a therapist or counselor who can help you process your own emotions while supporting your loved one.

Ask for Help—And Accept It

Your support system may want to help, but they don’t always know how. Be specific. Try saying:

• “Could you bring a few groceries this week?”
• “Would you sit with them for an hour so I can take a walk?”

Medical professionals are also part of your village. Don’t hesitate to call your loved one’s care team with questions about medications, symptoms, or resources. The more you know, the more empowered you’ll feel.

Try Reflective Journaling

When you’re overwhelmed, it’s easy to focus only on what’s going wrong. Journaling can help you reframe your day and find moments of gratitude. Try this every night:

• Write down two things that felt hard or frustrating
• Then write down two things that went well or brought you joy

Maybe it’s as simple as finishing a full cup of coffee before it got cold. Writing it down helps you acknowledge both the challenges and the small victories.

You Matter, Too

Caregiving is an act of love—but it’s also hard. If you’ve done even one thing for yourself today, you’ve taken a step toward better mental health. If you need more support, organizations like Mental Health America offer free resources for caregivers.

You are not alone—and you deserve care too.