Self-Care for Caregivers
Start addressing your self-care needs by recognizing your basic human needs as Hungry, Angry, Lonely, or Tired (HALT).
Hungry
Have nutritious options and food available. Stay hydrated.
Angry
Engage in physical activity to deescalate your anger.
Lonely
Use social media, phones, text, and video chat to increase human connection.
Tired
Don't treat sleep as a luxury. Rest when you can't get the recommended 8 hours.
"Finding the Helpers" Podcast
This podcast brings personal stories of front line staff and families. Diverse guests share experiences of being on the front line. In connection with their stories, two expressive art therapists provide art and creative activities that support the challenges the individuals and their families face.
More Resources
The following links provide more resources for first responders, disaster responders, medical professionals, social workers, and other mental health providers.
- Provider Self-Care handout from the Psychological First Aid for Schools (PFA-S) Field Operations Guide
- How Healthcare Personnel Can Take Care of Themselves from the Center for the Study of Traumatic Stress
- Tips for first responders and disaster responders from Substance Abuse and Mental Health Services Administration
- Tips for families of disaster responders from Substance Abuse and Mental Health Services Administration
- Guide for Clinicians in Caring for Patients’ Mental Well-Being from the Center for the Study of Traumatic Stress
- Taking Care of Yourself Checklist from National Child Traumatic Stress Network
Accept that you don’t know everything.
Saying “I don’t know” is an acceptable response, and try at times not to be in charge or the “expert.”
Normalize your reactions.
Emotions are valid and can fluctuate between highs and lows. Anticipate that you will experience recurring thoughts or dreams and that they will decrease over time.
Decrease stress by doing things you enjoy.
Although these may be different now, finding something that brings you joy is important.
If you are feeling extreme stress reactions for greater than 2 weeks, participate in formal help.
Self-Care Suggestions Welcome!
Add to our recommendations. Tell us about something that's useful to your self-care.
