17 Of Our Favorite (And Simple) Self-Care Tips

“You should take care of yourself,” may be the most annoying sentence someone can say to a working daughter. When you’re caring for someone else, you see firsthand how precious health is – both mental and physical. So taking care of yourself is not a matter of should; it’s a matter of how. How can you make time for your own care when you’re overwhelmed caring for others?

Self-care doesn’t have to be complicated or timely. Sure, 50 minutes of moderate-intensity physical activity a week is the recommendation from experts, and in a perfect world we’d all be meeting that goal. But a caregiver’s life is far from perfect, so when it comes to self-care, something is better than nothing. The good news is that even small acts of care add up. If you can’t walk for 30 minutes a day, walk for 5. If you can’t make the time for a balanced meal, you can still choose a healthy snack. No time for a spa visit? No problem. Tiny acts of care do make a difference.

Here are 17 of our favorite and simple self-care tips for working daughters.

1. Drink water. 

Drinking water is the simplest thing you can do to take care of yourself and it packs a huge punch. By helping blood to transport oxygen and other nutrients to your cells, water increases your energy levels. What caregiver doesn’t need that? Water also helps build strong muscles, which many caregivers need to assist with bathing and helping family members in and out of chairs and beds. So keep a water bottle with you at all times. We love this motivational bottle from HydroMATE.

2. Take walks. 

Research shows that taking a walk during the day increases a person’s enthusiasm for his or her job, reduces nervousness, and improves relaxation. And yes, caregiving is a job even if you’re not getting paid. Research also shows that taking just a one or two minute walk once per hour helps to lower blood pressure. Not bad for 60 seconds! Get up and go – no matter how far, no matter how slow.

3. Craft. 

Caregiving can be a good time to take up knitting or start making jewelry. There is so much waiting involved in caregiving – at someone’s bedside, at the doctor’s office or hospital, in the pharmacy, on hold. Creating something can reduce your stress level and give you a sense of accomplishment that is often lacking in caregiving.

4. Get outside.

Get some fresh air, especially if you’re spending most of your days in institutions like hospitals or senior housing. Look at the sky, study the clouds and let nature heal you.  Studies show people who spend time in green spaces have lower stress levels.

5. Keep a journal.

According to James Pennebaker, a University of Texas at Austin psychologist and researcher, journaling has a positive impact on physical well-being. It can strengthen your immune system and help you cope with stressful events because it helps you learn from your emotions.

6. Listen to music.

Neuroscientists have proven that listening to music increases the positive emotions people feel.  Download the music that moves you to your iPod or smartphone and create a positive soundtrack for your otherwise stressful life. Or, just listen to the Working Daughter playlist on Spotify.

7. Sing.

Why just listen to music when you can sing? Singing sends musical vibrations through your body. These vibrations can alter your mood. So crank up the volume- and maybe the windows – and belt one out like no one’s listening.

8. Breathe.

Breathing exercises have been proven to help fend off the ‘fight-or-flight’ response we often feel in stressful situations and help manage our moods by decreasing feelings of anger and anxiety. Inhale through your nose for a count of four, and then exhale for a count of four. Most wellness experts suggest doing this for ten minutes a day, but even five minutes will make a difference. Do this every morning to start the day, or at night to end it.

9. Practice gratitude.

Sometimes as caregivers, we forget that we have anything to be happy about. Every morning we wake up to face overwhelming to-do lists, scary medical news, and possible end-of-life moments. But we’re waking up and that’s something to be happy about! Research shows that taking the time to acknowledge what we are thankful for can help us put difficult situations into perspective, reduce our stress and make us happier. Set a timer for 1-5 minutes and list all of the things, big and small, you are grateful for. It might be your own health. It might be a strong cup of coffee. Don’t edit your list; just say thank you

11. Bake.

Baking has been found to be therapeutic because it stimulates the senses and it can be meditative. Make some cupcakes or cookies to ease your troubles. Whether or not you actually eat what you make is optional.

12. Join a support group.

Caregivers’ feelings are complex. It feels like no one else understands what you’re going through. But other caregivers do! Support groups help you feel less isolated and are often a great place to discover new resources to help you. You can join the Working Daughter support group on Facebook or call your local office of Elder Affairs for a listing of groups near you.

13. Ask for and/or accept help. 

Admit it: there is too much to do by yourself. But so many people, especially women, automatically reply, “No thank you. I’m all set,” when someone offers to help them. If you’re kicking yourself right after the words come out of your mouth, say “Yes,” next time. Keep in mind that the person offering most likely wants to help you and by refusing you are denying that person from feeling useful and supportive.

14. Garden.

When you’re a caregiver, you are forced to face end of life issues on a regular basis. Counter that by nurturing some new life. Whether you plant in containers, on your own property or in a community garden, gardening is good for your soul. Plus, research out of the Netherlands suggests gardening is a great best stress buster.

15. Avoid social media.

Sure social media can be a good way to stay connected with friends and family. It can also be a great way to feel lousy about yourself. Several studies show that people feel depressed after spending time on Facebook or Instagram because comparing their lives to the lives of others makes them feel bad. When you’re spending the weekend visiting the hospital, what good will come from seeing photos of your friends visiting the beach? Log off and read a book instead!

16. Listen to podcasts.

Podcasts are becoming more and more popular and, as a result, there is more and more fantastic content available for you to listen to at your convenience. Choose from great storytelling, motivational interviews, or life hacks that can help you manage your day.

17. Floss.

What’s the first appointment you cancel when life gets crazy? If you’re like many working daughters, it’s the dentist. Whether you keep your cleaning appointment or not, aim to floss every night. The American Dental Association recommends cleaning between your teeth daily in order to prevent plaque and avoid tooth decay and gum disease.  Flossing only takes a few minutes and the benefits are worth it.