Self-care Tips for Cancer Caregivers

Caring for someone with cancer can change your daily routine and leave little time for your own needs. It is common to put yourself last, but taking care of yourself is an important part of caregiving.

Self-care does not have to be hard or take a lot of time. Small steps each day can help lower stress, improve your well-being, and give you the energy to care for your loved one.

Find small ways to reduce stress every day

Stress is a normal part of caring for someone with cancer. Small daily habits can help you feel calmer and more in control.

Aim to:

• Take a few minutes to pause and relax during the day.
• Practice meditation or mindfulness.
• Listen to music or other calming sounds.
• Write in a journal.
• Spend time on spiritual activities.

Make time for activities you enjoy

Making time for things you enjoy can improve your mood and give you a break from caregiving.

Choose activities that help you connect with others, feel a sense of accomplishment, or relax and recharge.

Connect with others

• Have lunch or coffee with a friend.
• Call or visit a family member.
• Join a caregiver support group or online community.

Feel a sense of accomplishment

• Work on a hobby.
• Finish a small project.
• Learn something new.

Relax and recharge

• Read.
• Work on a puzzle.
• Bake or cook something you enjoy.
• Watch a funny movie or TV show.
• Spend time in nature.

Take care of your body

Your health is important, too. Taking care of your body can help you stay healthy and strong while caring for others.

Be sure to:

• Eat healthy, balanced meals and drink water regularly.
• Avoid tobacco.
• Limit alcohol.
• Get regular physical activity, such as walking or stretching.
• Get enough sleep and rest.
• Keep up with medical checkups, dental care, and cancer screenings. Try not to skip appointments.
• Take medicines as prescribed. You can ask for a 90-day supply to reduce pharmacy trips or find out if the pharmacy offers delivery or mail service.

Be kind to yourself

No caregiver is perfect. Some days will feel harder than others.

Take time to:

• Notice what you are doing well.
• Learn from difficult moments instead of blaming yourself.
• Accept that mistakes happen.
• Let go of guilt when you need help or take a break.
• Notice small positive moments in your day.
• Spend time doing things unrelated to cancer when you can.
• Treat yourself with the same kindness you would offer a friend.
• Remember that doing your best is enough.
• Notice signs of stress, anxiety, or depression. Reach out for help if you need it.

Being kind to yourself can help lower stress and prevent burnout.

Make self-care part of caregiving

Self-care is not selfish. It works best when you plan for it, just like other caregiving tasks.

Aim to:

• Keep a calendar or notebook to stay organized.
• Plan regular breaks during the week.
• Ask family or friends for help.
• Arrange backup caregivers when possible.
• Set healthy boundaries and say no when needed.
• Use respite care, if available, when you need a longer break.
• Treat self-care as part of your caregiving plan, not something extra.