January is a new beginning. That fresh calendar is a blank slate to fill in the best way we choose. For caregivers, the start of the year offers a chance to reflect on where you are in life, and where you want to be. It’s also a time to assert a sense of order and control. Most caregivers didn’t plan to be in this position, after all, and may have never considered the time commitment and emotional strain it could bring.

As we head into the new year, it’s important to re-commit to making time to care for yourself, or you could risk falling ill. According to the Centers for Disease Control and Prevention (CDC) 53 percent of caregivers say that a decline in their own health compromises the care they’re able to provide. The CDC goes on to say that unpaid or informal caregivers are also more likely to report elevated levels of anxiety, increased use of psychoactive medications, poorer physical health and compromised immune function.

This January, think about what’s working for you, what’s not working as well as it could be, and ponder what resolutions you can make to steer your life in the direction you want. We’ve created a list to help you get started, and encourage you to add your own, personalized ideas and commitments.

  1. Get organized. It may help set your mind at ease if you write down the healthcare conditions and needs of your loved one, so that you have a document at your fingertips to share whenever it might come in handy. The CDC offers a template for what they call a “Complete Care Form” (access it here), which includes a list where you can fill out conditions, medications, health care providers, insurance information, preferred hospitals and more.
  2. Learn to ask for help. Let’s be clear: no one likes asking for help. And yet, none of us made it this far without it. So when you’re feeling overwhelmed and could use some assistance—whether it’s asking a friend to pick up some groceries or tasking an adult child with driving your loved one to a health care appointment—ask for it. People may be more eager than you think to step up.
  3. Keep in touch with friends and loved ones. In this digital world, text messages and emails and social media have a tendency to replace good old conversations. That can feel isolating, both to you and your loved one. Make an effort to keep in touch with the people you cherish, whether it’s through phone calls, meet-ups, video calls or other means. Social connections can really boost our moods and our well-being. 
  4. Make healthy choices. Research shows that a healthy diet can help you cope with stress, and it also boosts your immune system. Even though fast food and junk food can be tempting when you’re stressed, opting for home-cooked meals loaded with lean proteins, whole grains and fruits and vegetables will help you feel better and think better. In addition, strive for a good night’s sleep (that’s seven or more hours) to improve your energy and mood. And avoid smoking or drinking too much alcohol. In the long run, both can be harmful to your health.
  5. Stay on top of your healthcare. Caregiving can be a 24/7 endeavor. But it’s critical that you also take care of yourself. Keep on top of all of your health needs, including the dentist, doctors, eye exams, vaccinations and screenings. Also, consider meeting with a therapist. They can help you work through any challenges you might be experiencing and also find ways to cope with stress, anxiety and burnout. These days, many healthcare providers offer telemedicine appointments—for both mental and physical health—which makes it even easier to prioritize self-care.
  6. Choose an activity that relieves stress and stick with it. There are probably as many ways to relieve stress as there are stressors. The key is choosing one that fits into your life, and doesn’t add more stress! Exercise, meditation, art, crafts, sports, games, cleaning the house, chatting with friends—these are all great options to work into your routine. But perhaps the easiest of all to fit in anywhere, anytime, is breathing exercises. Deep breaths clear the head and allow you to shift your focus inward. Look online for some ideas, or talk to a doctor or therapist about how to use breath work to your advantage.
  7. Plan something fun. Anticipation of an activity can sometimes be as enjoyable as the activity itself. Think of a place you’ve always wanted to go—it could be in your own backyard, or further afield—and make a plan to go there.
  8. Record memories. Is there a story your loved one loves to tell, or a talent they love to show off? Are there family tales that you want to preserve for your children and grandchildren? Find the time this year to either write things down or record them on audio or video. For you, these are memories. For future generations, they’re history.
  9. Give yourself a break. If you’re feeling overwhelmed, arrange for respite care for your loved one, either through a local service or through friends and family, and spend a few hours doing something you love—or nothing at all!
  10. Be kind to yourself. Being a caregiver isn’t easy. It can feel lonely. And it can be exhausting. Accept that you are doing the best you can. Forgive yourself when possible, and allow yourself to not be perfect.
  11. Focus on the positive. While caregiving has its challenges, it also has its gifts. The CDC states that family caregivers often feel a sense of fulfillment; they develop social connections and friendships with other caregivers; they feel needed and useful; and they learn about themselves and the meaning of life. Reflect on the benefits in your life that have come from these circumstances. If you’d enjoy it, think about starting a gratitude journal for ongoing reflection.
  12. Learn more about your options as a caregiver. Blue Cross Blue Shield of Alabama wants caregivers to know they’re not alone. For education, tools and resources for assistance inside and outside of the home, please visit our Caregiver Resource Page.