More than 1 in 5 Americans are caregivers. That’s more than 20 percent of us who are taking care of someone else’s needs while still trying to balance our own. So often caregivers are doing more than just helping loved ones with day-to-day tasks; they’re also navigating difficult medical diagnoses with specific care regimens on top of making sure there’s food on the table and doctor’s appointments are made.

I’ve seen firsthand in my clients how all of that can add up for a caregiver. I’ve worked with so many children of aging adults whose entire existence is wrapped up in taking care of their parents or relatives. In fact, 23 percent of caregivers find it difficult to take care of their own health. There’s a reason that the safety protocols on a flight involve putting on your own oxygen mask before you help put on others – you can’t take care of someone else unless you’re taking care of yourself.

Here are some ways that caregivers can prioritize their own well being:

Meditation/Rest

Meditation, the practice of deeply focusing one’s mind for a period of time, has notable benefits across multiple categories of health. It can help decrease stress and anxiety, allow you to focus on the present, increase your self-awareness and reframe your perspective on situations. There are multiple guides and apps on the market that can help you learn the basics and ease into the process of taking just 15 minutes a day for yourself.

If you prefer something less formal, blocking out a few minutes a day for simply resting can also do wonders. A short (think 20-30 minute) afternoon nap has been linked to increased empathy and problem-solving abilities, and it can give your brain time to clear and reset. If napping isn’t for you, relaxing in a quiet atmosphere, and even closing your eyes while doing so, can provide a much needed calming break.

Exercise

I know the last thing you want to hear is that you should do more work to refill your own tank, but I’m not suggesting training for a marathon. Research suggests that even light exercise releases various brain chemicals that can decrease stress and negative emotions, while also boosting your energy level. Taking a walk, going for a bike ride, yoga, or even stretching can all help stimulate endorphins and improve your overall health.

Education

Knowledge is an incredibly powerful tool. Learning more about the illnesses or issues of the person you’re taking care of can help you feel more empowered about the situation. Staying up to date on the latest treatments and best practices can take the edge off of challenging situations that you may face as a caregiver. 

Getting help

The best way to help yourself and your loved one is to seek out more help for you both. Hiring a professional Certified Nursing Assistant (CNA) or Registered Nurse (RN) can provide support for all of your caretaking duties by someone who is specifically trained and certified to do so. Hiring private care ensures that your loved one is being cared for during times that you may not be able to, or to provide services that you aren’t confident doing, like medication management and post-operative care.  And most importantly it can give you a break, so that when you are the one providing care, you are at your best.