Take care of yourself daily!

It is critical to maintain your own health and well being. Proper diet, adequate sleep and regular exercise is important for all of us and more so for the family caregiver.

· Participate in physical activity at least three times a week for at least 30 minutes.

· Exercise promotes better sleep, reduces tension and depression, and increases energy and alertness. If finding time to exercise is a problem, try to incorporate into your usual day.

· Get enough sleep daily so that you feel rested in the morning.
· Eat balanced, nutritious meals (5 servings of fruits and vegetables). Take time to sit down and eat your meals. Do not skip meals.

· Take care of our own physical health (e.g., get regular medical check-ups, i.e. blood pressure, cholesterol, pap smears, breast exams).

· Participate regularly in recreational/leisure activities.

· Drink at least eight glasses of water or other liquid daily.

· Limit alcoholic beverages.

· Avoid using alcohol, medications/drugs, or cigarettes to calm your nerves.

· Maintain a healthy weight.

· Set limits to your life. Learn to say NO! Make choices.

These factors increase our resistance to illness and our ability to cope with stressful situations.

Taking Care of the Caregiver

· Do you look like you feel?

· Are tears just under the surface?

· Are you turning down opportunities to go out for fear that something will happen when you are gone?

The following are suggested remedies to take care of yourself:

· Take long, warm baths
· Take a nap
· Get your hair done, get your nails done
· Get a massage
· Try to get at least 7 hours of sleep every night
· Look for things to laugh about
· Wear colorful clothes, seize every opportunity to dress more "up" then "down"

The Escape
Escape from caregiving for short periods of time.

Suggested Escapes:

· Go out for lunch or dinner with a friend or relative
· Go to the movies, a play, a concert
· Find a place to cry and let out the grief
· Read non-stressful books and magazines
· Do crosswords, puzzles, jigsaws, anything that diverts your mind
· Garden
· Telephone friends, go visit someone you like
· Stay at work as long as possible, don't start leaving work or interrupting your work

· Take long walks, enjoy nature - sound, smell, beauty

Part of the success of the escape plan is insuring that while you are taking a break your loved one is well cared for in your absence. If you can relax during your time away, then the break will work wonders for you.

For more information - see the Family Care Research Program website: http://www.cancercare.msu.edu.

Or contact: Barbara Given, University Distinguished Professor, College of Nursing at bgiven@msu.edu or 517-353-0306.