Caring for a loved one with dementia can be wonderful at times, but it also comes with unique challenges that can lead to stress, fatigue, burnout and in some cases depression.

In the Carers UK, State of Caring Survey 2023 - The impact of caring on: health | Carers UK , 11,000 carers were surveyed and of those more than three quarters of all carers (79%) reported feeling  stressed or anxious, half (49%) said they feel depressed, and half (50%) feel lonely.

At the risk of giving a busy person one more thing to do, it's crucial for carers to prioritise their own well-being and practice kindness towards themselves. If in doubt on the value of taking care of yourself, speak to a pal, your GP, a social worker and/or a local carers charity – just spend a moment saying, “what about me”.

Here are ten practical tips for carers for people with dementia to manage stress effectively:

1. Take Regular Breaks: five minutes time out can make a difference

Caring for someone with dementia can be demanding and relentless. It's essential to take regular breaks throughout the day to recharge and prevent burnout. Schedule short breaks to rest, relax, or engage in activities that bring you joy. Even a few minutes of quiet time can make a significant difference in reducing stress levels.

2. Seek Support

Don't hesitate to reach out to family members, friends, or support groups for help and emotional support. Sharing your feelings and experiences with others who understand can provide validation and reduce feelings of isolation. Support groups specifically for carers for people with dementia can offer valuable insights, coping strategies, and a sense of community. There are many carers’ groups available and the best way of finding one that is closest to you is through the national charity Carers Trust: Home - Carers Trust

3. Prioritise Sleep

Quality sleep is important for physical and emotional well-being. Establish a relaxing bedtime routine and create a conducive sleep environment. Avoid stimulating activities or screen time before bed. Try to put that phone down, if you can, you may need to have it to hand, but avoid late night scrolling. If sleep disturbances are common due to carer responsibilities, consider taking short naps during the day to recharge.

4. Maintain Personal Interests

It's important to maintain a sense of identity and fulfilment outside of being a carer. Set aside time each week to engage in activities you enjoy, whether it's reading, gardening, painting, singing in a choir or exercising. Nurturing your personal interests can provide a much-needed mental break and boost your overall well-being. Carers are reporting that they are struggling even more with finances State of Caring Survey 2023 - The impact of caring on: finances | Carers UK and not all activities or hobbies are low cost or free. Some carers organisations can direct carers to small grants to help with health and wellbeing activities or have a chat with your GP or local council to see whether there is any support for contributions to leisure activities.

5. Learn Relaxation Techniques

Practice relaxation techniques such as deep breathing, meditation, or yoga to calm your mind and body. These techniques can be powerful tools for managing stress and promoting a sense of inner peace amidst the challenges of caregiving. Find what works best for you and incorporate it into your daily routine. There are many free resources available online or through the library. At the Dementia Trust we like to use the work of our colleagues at Mind Relaxation tips - Mind as a staring point for fitting relaxation into our daily lives.

6. Stay Organised and identify your back up plan.

Being a carer often involves juggling multiple tasks and responsibilities. Stay organised by maintaining a schedule and to-do list. Prioritise tasks based on urgency and importance and break them down into manageable steps. Having a clear plan can reduce feelings of overwhelm and help you stay focused.

We would advocate working on a contingency plan Creating a contingency plan | Carers UK, which can also be available via your local council or carers organisation. A contingency plan can be an immense support and help when needed a critical time, when your time is short. Share it with the person you care for, your friends and family and any health or care partners that might be involved.

7. Establish Boundaries

Set realistic boundaries on what you can and cannot do as a carer. Learn to say no when you feel overwhelmed or stretched too thin. Communicate your boundaries clearly with other family members or friends who may be involved. Protecting your own physical and emotional limits is essential for long-term well-being.

8. Stay Physically Active and in nature if possible

Regular physical activity, especially in green spaces,  is a potent stress reliever and mood enhancer. Aim for at least 30 minutes of moderate exercise most days of the week. Find activities that you enjoy and can easily incorporate into your routine, such as walking, dancing, or practicing yoga. Exercise not only reduces stress but also boosts energy levels and promotes better sleep.

9. Practice Mindfulness

Stay present in the moment and practice mindfulness in your daily activities. Mindfulness involves paying attention to thoughts, feelings, and sensations without judgment. Mindful practices such as mindful breathing or mindful eating can help reduce anxiety, enhance self-awareness, and cultivate a greater sense of calm amidst the demands of caregiving. What is mindfulness? - Mind

10. Seek Professional Help

Consider seeking professional help if you're struggling to cope with stress as a carer. Counselling or therapy can provide a safe space to express your emotions, explore coping strategies, and develop resilience. A mental health professional can offer valuable insights and support tailored to your unique situation.

Bonus Tip: Educate Yourself

Knowledge is empowering. Take the time to educate yourself about dementia and carer strategies. Understanding the condition, its progression, and effective caregiving techniques can help you feel more confident and capable in your role as a caregiver. Seek reliable resources , Caring-for-a-person-with-dementia-a-practical-guide.pdf (alzheimers.org.uk) attend workshops, or join online forums dedicated to dementia carer.

The team at Dementia want to also thank you for everything you have done, are doing and will do for the person you are caring for and to remind you to think of yourself and what you can do to Practice Self-Care.

By prioritising self-care and implementing some of these practical tips, carers for people with dementia can better manage stress, preserve their well-being, and continue providing compassionate care to those they are supporting. Remember, taking care of yourself is not selfish—it's essential for sustaining the energy and resilience needed for you and who you are.