Coping Strategies for Caregivers
When emotions are heightened, it can be difficult to think clearly or choose between coping options, and guided grounding or breathing exercises are often most helpful when someone is walked through each step.
1. Notice your own reactions
Pay attention to breath, heart rate, and tension.
Name what you feel: stress, fear, frustration, sadness.
These reactions are normal.
2. Use your own grounding tools
Take slow breaths.
Put your feet flat on the floor.
Hold something cool or textured.
Taking a moment for yourself is part of supporting someone safely.If you can, move to a quiet space. Sit in a chair with your feet on the floor, or lie down comfortably.
Take a slow breath in through your nose.
Exhale slowly through your mouth.
Do this again.
Notice the feeling of your feet on the ground or your body supported by the chair.
Name three things you can feel right now.
Take one more slow breath.
3. Set gentle boundaries
You can say “I’m here to help and I need a moment.”
Protect your emotional and physical well‐being.
Know when you can support and when you need backup.
4. Share the load
Ask others in the family or support network to help.
Rotate responsibilities to prevent burnout.
Use community supports wherever possible.
5. Take small breaks
Step outside for fresh air.
Drink water, stretch, or lie down briefly.
Rest when the situation stabilizes.
6. Reach out for support
Talk to someone you trust.
Connect with peer or family support groups.
Seek professional support if you feel overwhelmed or stuck.
7. Maintain your own routines
Eat regular meals.
Sleep as consistently as you can.
Move your body to release stress.
Do one small activity that brings you comfort each day.
8. After a difficult moment
Reflect gently: what helped, what was hard?
Note any warning signs for next time.
New insights can help you prepare without blame or guilt.
9. You deserve care too
Supporting someone is hard work.
You are allowed to feel what you feel.
Your well‐being supports the whole family’s recovery.