Caring for the Carer: Practical Strategies to Support Mental Well-being

By Dr. Antti Rintanen, MD, founder of The Internet Doctor

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Caring for someone else can be an act of love, responsibility, or necessity — often all three. But it also brings challenges that affect not only your schedule, but your energy, identity, and emotional well-being. For many carers, especially those supporting a family member with complex needs, stress builds gradually and quietly. The risk of burnout is real — but it can be managed.

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This article shares practical, science-informed strategies for looking after your own mental health while continuing to support someone else.

😌 Acknowledge That Caring Is Work

It’s common to downplay what you do, especially when it involves caring for a loved one. But research shows that unpaid carers are significantly more likely to experience stress, depression, and physical exhaustion¹. That toll isn’t a sign of weakness — it’s the natural result of continuous emotional labor.

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Simply acknowledging this can be powerful: “This is hard — and I’m doing my best.” Naming your experience is not self-pity. It’s the first step in protecting your well-being.

🙅🏽‍♀️ Set Boundaries (and Stick to Them)

It’s okay to say “no” to some requests. It’s okay to ask for help. Setting clear boundaries doesn’t make you less caring — it helps ensure you can keep going. When everything feels urgent, try prioritising tasks into three groups: essential, helpful, and optional. This small structure can ease decision fatigue and reduce guilt.

Even brief respite makes a difference. One study found that just a few hours of break time each week helped reduce carer burden and emotional exhaustion².

⏳ Use Micro-Breaks for Recovery

Many carers feel they can’t afford long periods away. But well-being doesn’t require hours of solitude. Short, regular breaks — even just five to ten minutes — help reset your nervous system and improve mood. A recent meta-analysis confirmed that micro-breaks improve emotional well-being and help prevent burnout³.

Try stepping outside, stretching, doing a short breathing exercise, or just drinking a cup of tea without multitasking. These small pauses send a signal to your brain that you are safe and cared for too.

🤗 Stay Connected in Small Ways

It’s easy to become isolated, especially when you’re focused on someone else’s needs. But even brief social contact can buffer stress. That might mean texting a friend, calling a relative, or participating in a group chat for carers.

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Consider scheduling a recurring “check-in” with someone you trust. It doesn’t have to be about your role as a carer — it can be about anything that reminds you of who you are outside of that role.

💐 Make Space for Something That’s Yours

Personal interests often fall by the wayside, but reclaiming just one small activity you enjoy can provide a sense of continuity and personal identity. Whether it’s listening to music, reading, painting, or gardening — doing something “just for you” isn’t frivolous. It’s fuel.

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Think small and consistent: 15 minutes a week is better than an hour once in a while. Protect that time like any other important appointment.

❤️ Know That You’re Not Alone

Every carer’s situation is unique, but the challenges are widely shared. You may benefit from exploring formal resources, such as carer support groups, online forums, or local charities that offer respite care or mental health support. Sometimes, even knowing those options exist can be grounding.

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Resources such as the National Carers Card can connect you with tools, discounts, and peer support to make life just a little easier.

☺️ Be Kind to Yourself

Many carers hold themselves to impossibly high standards. When something goes wrong, it’s easy to feel like you’ve failed. But self-compassion — recognising that you’re human, doing your best, and deserving of care — is a powerful antidote to stress.

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A simple practice: When you notice negative self-talk, pause and ask, “What would I say to a friend in my situation?” Then say that to yourself.

Conclusion

You matter. Your needs matter. And looking after your own mental health is not just important — it’s essential for sustaining the care you give. Small changes in routine, mindset, and support can build real resilience. You’re not expected to do it all alone. Caring for someone else starts with caring for yourself.

About the Author

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Dr. Antti Rintanen is a licensed medical doctor and the author of The Internet Doctor, where he shares practical, evidence-based strategies to support physical and mental well-being. His writing bridges clinical expertise with real-world experience, helping readers navigate complex health topics with clarity and confidence.

References

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1. Carers UK. State of Caring 2023. Accessed June 4, 2025. https://www.carersuk.org/

2. Almoaber Z, Moxham L, Patterson C. Experiences of respite care among carers of relatives with severe mental illness: an integrative review. Int J Ment Health Nurs. 2024;33(6):2267–2283. https://pubmed.ncbi.nlm.nih.gov

3. Albulescu P, Macsinga I, Rusu A, et al. “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS One. 2022;17(8):e0272460. https://pubmed.ncbi.nlm.nih.gov/