First, Care For Yourself!

Caring for Yourself: A Message from Jessica, CEO of Hope

As the CEO of Hope Alzheimer’s & Dementia Care, I’ve had the privilege of witnessing the incredible dedication and love that caregivers pour into their roles. Whether you’re caring for a family member, a friend, or someone in your community, your selflessness is truly inspiring. At Hope, we see caregivers as the heart of our mission, bringing joy and connection to those living with Alzheimer’s and dementia. But I also know that caregiving can be one of the most challenging roles you’ll ever take on. It’s easy to get caught up in the needs of others and forget about our own well-being. Here’s the truth I want to share with you: caring for yourself is not just important, it’s essential. When you take care of yourself, you’re better equipped to care for those you love. It’s not selfish; it’s necessary.

The Reality of Caregiver Burnout

Caregiving is a labor of love, but it’s also demanding. Research paints a clear picture: nearly 42 million Americans provide unpaid care to an adult over 50, often spending over 35 hours a week on caregiving tasks (A Place for Mom, 2023). Alarmingly, 40% to 70% of family caregivers report clinical symptoms of depression, and 23% say caregiving has negatively impacted their physical health. A 2025 McKinsey report found that 37% of caregivers for adults experience high burnout symptoms, including emotional exhaustion and mental distance (McKinsey, 2025). These numbers reflect the silent struggle many caregivers face.

Burnout isn’t just feeling tired—it’s a state of physical, emotional, and mental exhaustion that can lead to serious health issues, including depression, anxiety, and even physical ailments. At Hope, we’ve seen how burnout can dim the light of even the most dedicated caregivers. But it doesn’t have to be this way. By prioritizing self-care, you can protect your health and continue to provide the compassionate care your loved one deserves.

Personal Barriers to Self-Care

As caregivers, we often face internal barriers that prevent us from prioritizing our own needs. I’ve been there myself—feeling guilty for taking a moment to rest or worrying that asking for help might make me seem less capable. For many of us, taking care of others comes more naturally than taking care of ourselves. We might ask ourselves, “What good will I be to my loved one if I burn out or become ill?” Yet, despite knowing this, we face hurdles like:

• Feeling Selfish: Do you think you’re being selfish if you put your needs first? I’ve had moments where I felt guilty for wanting a break, but I’ve learned that self-care is what allows me to show up fully for those I care about.

  
  

• Fear of Asking for Help: Is it frightening to think of your own needs? Maybe you’re afraid of being seen as inadequate or burdening others. I used to hesitate to ask for support, but I’ve realized that reaching out is a sign of strength.

  
  

• Difficulty Communicating Needs: Do you struggle to ask for what you need? It’s hard to admit when we’re overwhelmed, but clear communication can open doors to support.

  
  

• Proving Worthiness: Do you feel you have to do too much to prove you’re worthy of your loved one’s affection? I’ve caught myself overextending to “earn” love or respect, but I’ve learned that my worth isn’t tied to how much I do.

  
  

Recognizing these barriers is the first step toward change. At Hope, we encourage caregivers to reflect on what’s holding them back and take small steps to overcome these obstacles.

Misconceptions and Negative Self-Talk

There are also misconceptions that can increase our stress and make self-care harder. For example, we might believe we’re solely responsible for our loved one’s health or that no one else can care for them as well as we can. I’ve had moments where I thought, “If I don’t do it, no one will,” or “I have to get it right to be loved.” These beliefs can lead to feelings of failure and frustration when things don’t go as planned.

Negative self-talk can also be a significant barrier. Phrases like “I never do anything right” or “I don’t have time to exercise” can become self-fulfilling prophecies. At Hope, we encourage caregivers to reframe these thoughts with positive affirmations. Instead of “I’m failing,” try “I’m doing my best, and that’s enough.” Instead of “I can’t find time to care for myself,” say “I can find small ways to nurture myself every day.” Your mind believes what you tell it, so let’s choose words that uplift and empower.

Tools for Self-Care

So, how do we start taking better care of ourselves? Here are some practical tools and strategies that I’ve found helpful, both personally and through our work at Hope:

1. Reducing Personal Stress

Stress is a natural part of caregiving, but how we perceive and respond to it matters. Research suggests that our perception of stress—whether we see the glass as half-full or half-empty—plays a significant role in how we cope (Healthline, 2024). Here’s how to manage it:

• Recognize Warning Signs Early: Pay attention to signs like irritability, sleep problems, or forgetfulness. These are red flags that you’re heading toward burnout.

  
  

• Identify Sources of Stress: Ask yourself, “What’s causing stress for me?” It might be too many tasks, family disagreements, or feeling inadequate. Naming the source helps you address it.

  
  

• Take Action: Find activities that help you relax, like taking a walk, practicing meditation, or having coffee with a friend. Even small moments of calm can make a big difference.

  
  

2. Setting Goals

Setting goals is a powerful way to prioritize self-care. Start with small, achievable goals, like “I’ll take a 30-minute break once a week” or “I’ll exercise for 10 minutes three times a week.” Break larger goals into smaller steps. For example, if you want to feel healthier, start by scheduling a check-up or taking short walks. At Hope, we encourage our caregivers to set goals that feel meaningful and manageable, building confidence with each step.

3. Seeking Solutions

When faced with a caregiving challenge, take a systematic approach:

• Identify the Problem: Look at the situation with an open mind. For example, if you’re exhausted, the real issue might not be lack of sleep but a belief that you have to do everything yourself.

  
  

• List Possible Solutions: Brainstorm ideas, like asking a friend to help or exploring community resources.

  
  

• Try and Evaluate: Test one solution at a time and assess what works. If it doesn’t, try another. Don’t give up—sometimes it takes a few tries to find the right fit.

  
  

4. Communicating Constructively

Clear communication is key to getting the support you need. Use “I” statements to express your feelings without blaming others, like “I feel overwhelmed when I have to do all the caregiving tasks alone.” Be specific about what you need, and don’t assume others can guess. Listening is just as important—really hear what others are saying to build mutual understanding. At Hope, we’ve seen how open communication fosters stronger connections and reduces stress.

5. Asking for and Accepting Help

It’s okay to ask for help—it’s a sign of strength, not weakness. Make a mental list of tasks others could assist with, like running errands, preparing a meal, or spending time with your loved one. When someone offers help, say yes! At Hope, we connect caregivers with community resources, family, and professionals to share the load. You don’t have to do it all alone.

6. Talking to the Physician

Caregivers often manage medications and medical care, with 77% needing advice from physicians (Caregiver Action Network, 2024). But don’t forget to discuss your own health. Prepare questions ahead of time, enlist the help of nurses, and be assertive about your needs. For example, say, “I’m feeling rundown—can we discuss my health?” Building a partnership with your healthcare team ensures everyone’s needs are met.

7. Starting to Exercise

Exercise is one of the healthiest things you can do, even if it’s just 10 minutes a day. Walking, stretching, or gardening can improve sleep, reduce tension, and boost energy. At Hope, we encourage caregivers to find activities they enjoy, like a short walk with a friend or gentle stretching with their loved one. It’s not about perfection—it’s about moving your body in a way that feels good.

8. Learning from Emotions

Your emotions are powerful messengers. Feelings like guilt, anger, or sadness are valid and can signal a need for change. For example, resentment might mean you’re overextending yourself, while sadness could indicate grief over a loved one’s condition. Acknowledge these emotions and seek support if they become overwhelming. At Hope, we offer counseling and support groups to help caregivers process their feelings and find balance.

Naturopathic Support for Caregivers

At Hope, we believe in a holistic approach to caregiving, rooted in naturopathic and science-based practices. Here’s a simple handout we share with families to support brain health and well-being at home:

Practice	Description	Science-Backed Benefit
Mediterranean Diet	Emphasize whole foods like fruits, vegetables, nuts, olive oil, and fish.	Reduces cognitive decline risk and supports brain health (Alzheimer’s Association, 2023).
Mindfulness Meditation	Practice 10-15 minutes of daily mindfulness or deep breathing.	Lowers stress and improves emotional resilience (Journal of Alzheimer’s Disease, 2022).
Social Connection	Engage in regular, low-pressure social activities.	Enhances cognitive function and reduces isolation (National Institute on Aging, 2024).
Adequate Sleep	Aim for 7-8 hours of quality sleep nightly.	Supports memory consolidation and emotional regulation (Sleep Foundation, 2025).

Summing Up

Taking care of yourself is not just about you—it’s about ensuring you can continue to provide the best care possible for your loved one. Here are some self-care practices to embrace:

• Learn stress-reduction techniques like meditation, yoga, or prayer.

• Attend to your healthcare needs with regular check-ups.

• Prioritize rest and nutrition with healthy meals and adequate sleep.

• Exercise regularly, even if it’s just a short walk.

• Take guilt-free breaks to recharge.

• Engage in joyful activities, like reading or gardening.

• Seek and accept support from others—you don’t have to do it alone.

• Consider counseling or support groups to process emotions.

• Acknowledge all your feelings; they’re valid.

• Reframe negative thoughts to focus on the positive.

• Set personal goals and take small steps toward them.

  
  

At Hope Alzheimer’s & Dementia Care, we’re committed to supporting caregivers like you. Your well-being is the foundation of the compassionate care you provide. You’re not alone in this journey, and we’re here to help you every step of the way. Let’s make self-care a priority, together, so you can continue to shine as the incredible caregiver you are.

Citations:

• A Place for Mom: Caregiver Burnout Statistics (2023). Link

• Cleveland Clinic: Caregiver Burnout (2023). Link

• Healthline: Caregiver Burnout (2024). Link

• McKinsey: Caregivers are burning out (2025). Link

• OurParents: Caregiver Burnout Statistics (2023). Link

• Caregiver Action Network: Understanding Caregiver Burnout (2024). Link