You Care for Them—Care for You: A Practical Caregiver Checklist

Are you a caregiver? Let’s take care of you

At some point in life, many of us care for someone we love: a parent, grandparent, spouse, partner, child, another relative, or a friend. Caring is an act of love. But caregivers need care, too.

Important: Many caregivers end up getting sick—often from fatigue, stress, and not having time for themselves. Don’t wait until you hit a breaking point.

Many chronic conditions, like high blood pressure, diabetes, and even some cancers. have treatments that helps us live longer, but sometimes with limitations. Even without illness, age can make daily tasks harder, like bathing, eating, walking, or getting dressed.

That’s when the caregiver’s role comes in—someone hired, or it might be you, a loving friend or relative that chooses to give your time and dedication to help.

Every family is unique, but caregivers often help with:

Bathing and bathroom needs
Sleep and daily routines
Giving medications on schedule
Watching for symptoms and changes in health
Preparing and serving meals
Getting to appointments and treatments
Talking with the health care team when needed
Providing emotional support and companionship
Household tasks (dishes, cleaning, cooking, grocery shopping)

It’s a lot. That’s why your own care matters, too.

How to care for yourself while you care for someone else

Your “15-minute time” each day

Try to set aside at least 15 minutes just for you. Simple ideas:

Sit or lie down and take deep breaths, with your phone on silent
Read 3 to 5 pages of a book you enjoy
Listen to 1 or 2 songs that lift you up
Walk around the block or in the backyard, at least once a week
Ask your health care team for trusted websites or videos for stretches or at-home physical activity

Small steps count. The important thing is to start.

2. Warning signs: how is your health? Twice a week, do a quick check. If you answer “yes” to any question, it’s time to ask for help:

Do you feel tired most of the time?
Do you feel sleepy during the day?
Do you often have body aches or pain?
Are you eating poorly or skipping meals?
Do you feel sad, anxious, or irritable most of the time?
Are you behind on your checkups? (dentist, preventive screenings, routine appointments)
Is your only “physical activity” caregiving?

Talk with someone you trust and with a health care professional.

3. Eat well, as best you can

Prioritize fruits, vegetables, and whole grains.
Keep simple, nutritious snacks on hand (for example: yogurt, fruit, mixed nuts).
Drink water regularly. Keep a water bottle nearby while you’re caregiving.

4. Journaling often helps. Here are two examples for you to try:

Care journal: jot down medications, bathing, meals, symptoms, and appointments. This adds safety and reduces the fear of forgetting something important.
Your personal journal: write how you feel, what you need, ideas for the future, and what you’d like to do when you have more time.

Writing helps organize your mind and notice when it’s time to ask for support.

5. Ask for help—this is caregiving, too

Talk with the health care team about questions and signs of fatigue.
Ask for a social worker at the clinic, hospital, or your health plan/insurer to learn about support services, support groups, and community programs.
Set up a simple “support schedule” with family and friends: Who can handle a grocery run? Who can cover one afternoon a week?

Mini action plan for today

Pick one of the 15-minute ideas and do it now.
Drink a glass of water.
Write down three caregiving tasks in today’s log.
Text or call someone in your support network and arrange one specific help for this week (for example: cover a morning, drive to an appointment, bring groceries).

Small actions, repeated, protect your health.

Final reminder

Caring for someone is beautiful—and sometimes heavy. You don’t have to do it all alone. When you take care of yourself, you care better for the person you love.

This information is for general purposes and is not a substitute for medical advice. For specific or urgent concerns, talk with a qualified professional.

References

ABC Life Literacy Canada. ABC Health Matters. Available in: https://abclifeliteracy.ca/programs/abc-health-matters/

Caregiver support. Available in: https://www.heart.org/en/health-topics/caregiver-support/