Strategies for Self-Care

Being a caregiver is hard work and requires changes in lifestyles, roles, plans, and goals. You must prioritize self-care. Self-care is caring for your health and giving yourself time to cope with stressors in your life. 

Self-care is different for everyone. It can be:

• Mindfulness 
• Meditation
• Rigorous exercise
• Walking
• Reading a book any healthy activity that works for you

Find the self-care activities that work for you and fit them into your daily life. Remember that you must take care of yourself to be able to take care of the patient. 

Ask for and Accept Help. Learn more.

Take Care of Your Health

• Don’t cancel your medical appointments
• Continue check-ups, screenings (mammogram, colonoscopy, etc.), and vaccines (flu shot)
• Don’t ignore possible health problems
• Take vitamins and all prescription medications
• Get enough sleep
• Monitor your mood and mental health. Learn more in Dealing with Caregiver Stress, above
• Make a list of small health goals and how you will fit them in. For example: take a 10 minute walk every morning, eat fast food only once a week, or read a relaxing book for 10 minutes before bed
• Practice meditation, mindfulness, relaxation exercises, yoga, or tai chi. Try an app like Headspace, Calm, Breathe2Relax, or Breathe

Choose a Nutritious Diet 

• Eat fruits and vegetables every day
• Limit fast food, junk food, and late-night snacks
• Buy healthy snacks and keep them handy
• Look up healthy, quick recipes for meals and snacks
• When people ask how they can help, ask them to share healthy, quick recipes. Even better, ask them to make healthy food for you
• Choose healthy food in the hospital cafeteria, or take healthy food to the hospital
• Drink 6-8 glass of water every day
• Limit soda, caffeine, and sugary drinks
• Try an app that reminds you to drink enough water and tracks your eating and drinking habits. Learn more at the Academy of Nutrition and Dietetics website

Exercise

Exercise improves sleep and mood, reduces stress, and increases energy and concentration. 

• Be active for at least 30 minutes a day, and get creative
• Take a walk every day. Invite the patient, if possible
• Exercise with the patient or when the patient does therapy
• Use an app or video to do yoga at home
• Do sit-ups or squats when you watch TV
• Park farther away in the parking lot
• Choose the stairs
• Walk your dog or join your neighbor when they walk their dog
• Dance to your favorite music
• Stretch before you go to sleep and when you wake up
• Do active chores, like vacuuming and dusting

Connect with Other People 

• Take care of your relationships
• Spend positive and relaxing time with family and friends
• Ask friends and family to visit you if you can’t leave the patient
• Remember that the patient is also your loved one. Think about the relationship you had before the transplant. Do positive activities together, not healthcare activities
• Connect with other caregivers or join a support group

Set Realistic Goals and Expectations 

• Remember that the transplant process can be long and difficult
• Set realistic goals for yourself and the transplant process
• Ask other caregivers about their experiences
• Ask the transplant team (doctors, nurses, social workers) what they will expect of you 
• Learn about the transplant process
  • www.UNOS.org
  • www.TransplantLiving.org
  • “What is it like to be a transplant caregiver?” video
  • “Preparing for the Transplant Journey: A Guide for Patients and their Caregivers” video

Don’t Use Alcohol or Drugs

Alcohol and drugs might give short-term relief. Over time, though, alcohol and drugs cause stress, moodiness, exhaustion, and health problems. 

• Ask your transplant center if they require patients and caregivers to be free of alcohol, tobacco, and illegal drugs before and after transplant
• Talk to your doctor if alcohol causes trouble in your relationships, at work or school, in social activities, or in how you think and feel
• Don’t use illegal drugs
• Use prescription medication exactly as prescribed, especially stimulants (Adderall, Concerta, etc.) and benzodiazepines (Xanax, Valium, etc.)
• Stop or limit tobacco, including e-cigarettes. For help quitting:
  • https://smokefree.gov/
  • 1-800-QUITNOW
  • How to Quit Smoking
• Ask for help with drug or alcohol use if you: 
  • Start taking the patient’s or other family member’s medications
  • Fill prescriptions for the patient or other family members too early or too often
  • Don’t enjoy activities you used to enjoy
  • Withdraw from (spend less time with) friends and family
  • Hide pill bottles or take other people’s medications home “for safekeeping”
  • Feel overly protective or secretive about medications
  • Notice a lot pill bottles or alcohol containers in your home or the patient’s home
  • Have physical changes like red or glassy eyes, runny nose, or constant sniffling
  • Have bad personal hygiene

Support Groups and Connecting with Others 

• Talk to family, friends, church, or other spiritual supports. 
• Ask your job about resources like an Employee Assistance Program.
• Ask your transplant team for help connecting with resources or other caregivers. 
• Ask if the transplant center has a caregiver support group.
• During hospital admissions, ask about social workers, psychology, chaplain services, psychiatry, music therapy, art therapy, pet therapy, etc.
• Find support through caregiving organizations:
  • UNOS Transplant Living Community
  • Today’s Caregiver The community page has (non-transplant-specific) articles, podcasts, book clubs, and ways to connect with other caregivers.
  • Caregiver Action Network: Post messages and connect to other caregivers on the Care Community page.
  • American Psychological Association “State and National Resource Locators and Tools to Coordinate Caregiver Support”
  • Caring 4 the Caregiver resources
  • National Alliance for Caregiving
• Find a Transplant Recipients International Organization (TRIO) group:  – TRIO is a nonprofit organization that helps transplant candidates, recipients, families, and the families of organ and tissue donors.
• Join an in-person or online support group: 
  • UNOS Transplant Living support groups for patients and families (could include caregivers)
  • Well Spouse Association support groups, online chat forum, peer mentors, etc.
  • Caregiver Space: a support website for caregivers of all types
  • The Transplant Caregivers - Partners for Life Facebook group