You’ve poured from an empty cup for so long, you’ve forgotten what it feels like to be refilled. The to-do list is endless, the needs are constant, and the idea of a “break” feels like a distant fantasy reserved for other people.
But what if taking a moment for yourself wasn’t a reward for finishing everything – what if it was the essential fuel you need to keep going? Right now, in the middle of the chaos, you can reclaim a sliver of peace.
Here are 10 simple, immediate ways to hit pause and give yourself the momentary reset you desperately need and deserve.
Caregivers Need Regular Breaks, Even if They Won’t Admit It
Taking regular breaks is essential for caregiver health.
As people often say, caregiving is a marathon, so it’s essential to pace yourself for the long haul.
One helpful habit is to take micro breaks during the day.
Tiny breaks will fit into your busy schedule and still benefit your physical and emotional health.
We explain how even a 5-minute break can reduce stress and share 10 ways to take a quick break right now.
Keep this list on hand and use these ideas whenever you have a few minutes to relax.
5 Minute Breaks Can Reduce Stress and Help Caregivers Think Clearly
You might think that you have to spend a week vacationing at the beach to de-stress, but that’s not true at all.
Taking short breaks throughout the day gives your brain and body a chance to rest.
These much-needed breaks relieve stress, keep you focused on essential tasks, and help you think more clearly.
When your schedule is packed, and your To Do list keeps growing, it’s more important than ever to find bits of time for breaks.
Even 5-minute breaks can reduce stress and improve your overall well-being.
10 Ways Caregivers Can Take a Quick Break Right Now
We rounded up 10 great ways to take a quick break. The next time you have a few minutes, give one of these a try.
- Do the 4-7-8 Calm Breathing Exercise.
- Drink a glass of water. Dehydration makes you tired, headachy, and cranky.
- Try this relaxing 3 minute guided meditation.
- Eat a healthy snack (get ideas here). Hunger also makes you tired, headachy, and cranky.
- Follow this 4 minute relaxing stretch video you can do at your desk or chair.
- Listen to a few of your favorite songs.
- Take a 5-minute walk outside. If you can’t leave your older adult alone, step outside the door and breathe some fresh air, leaving it open so you can still keep an eye on them.
- Do a brain dump. Get all your thoughts out on paper. Don’t worry about being organized, neat, or even making sense. Just start writing things down on paper and don’t stop until your brain is clear.
- Move your body – do 10 squats, 10 jumping jacks, and 10 lunges. Repeat until you feel energized.
- Watch a silly, funny video like the best of the TV show Wipeout (an obstacle game show) with hilarious commentary.
Final Thoughts on 5-Minute Breaks for Caregivers
Remember, a “quick break” isn’t a luxury, it’s a non-negotiable part of sustainable caregiving. These small moments of respite are not an escape from your responsibilities, but a strategic return to your own well-being, making you more patient, present, and resilient.
You cannot pour from an empty cup. So, give yourself permission to choose one of these ideas and act on it, right now. By honoring your own need for a breath, you are ultimately strengthening your ability to provide the compassionate care your loved one depends on. You are worth this minute.
Recommended for you:
- Manage Caregiver Stress with the Virtual Hope Box App
- 6 Ways to Make It Easier for Caregivers to Take a Break
- Caregiver Emotions: 2 Tips for Managing Tough Feelings
About the Author
Connie is the founder of DailyCaring.com and was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also understands the importance of support, especially in the form of practical solutions, valuable resources, and self-care tips.
I’m dealing with father that moves his bed pads which makes for a wet morning and to urinate he moves diapar down and leaves it there. pees on urinal or whatever is near. bowels are a whole other gross topic
Incontinence is definitely a challenge in caregiving. We’ve got some suggestions for how to improve the situation here – Incontinence Care: 9 Tips for Caregivers https://dailycaring.com/incontinence-care-9-tips-for-caregivers/
If your father has dementia or another cognitive impairment, this article may also be helpful – 7 Tips for Managing Alzheimer’s and Incontinence https://dailycaring.com/northshore-7-smart-solutions-how-to-manage-incontinence-with-alzheimers/
I want solutions that are practical and help make things easier, like my mother will tear her dry diaper off and soil her bed, I’ve bought the professional mitts and she got them off,it’s not a good way to start the day….
Incontinence can be tough to manage when someone has dementia. It can take some experimenting to find a solution that works well for the situations that come up.
You could try getting a one-piece back-fastening outfit for sleeping. That makes it difficult to access the incontinence brief since she won’t be able to reach inside the jumpsuit. Here are a couple of suggestions for where to find comfortable, stylish adult jumpsuit:
— Buck & Buck Specialized Clothing Solves Senior Dressing Problems https://dailycaring.com/buck-and-buck-specialized-senior-clothing-solves-dressing-problems/
— Silvert’s women’s jumpsuits https://www.silverts.com/show.php/list?search=woman+jumpsuit
Or, the incontinence brief that she’s wearing could be uncomfortable. Perhaps trying a different brand or style could help.
Hi,
I use these bed pads for mom from Medline, MSC282070LB Heavy Absorbency Underpads, 36″ x 36″ Quilted Fluff. These are great quality. They are big enough to cover wide area. I tell my mom the pad is for her back support.
During the day I take my mom to the bathroom 4 or 5 times at regular scheduled times. She is used to it. She doesn’t urinate or poop every time. But she does know it’s her time to go.
I always try a last before bed time bathroom trip.
I use Depends and I refer to them as the new style underwear. I tell her she has the best fashion sense!
When I put mom to bed, I give her a facecloth, towel, or stuffed animal to hold. She is too busy hanging on to those items to think about grabbing anything else.
Caregiving a parent is challenging, I find consistency and a regular schedule helps us both!
Good luck.
Thanks for sharing the products and routine that works well for you and your mom! These are great suggestions.
Myrna,
I took care of my Grandmother when she had dementia and when she started taking her clothes off, I bought those Buck & Buck full bodied back or side fastening outfits and it DEFINITELY helped to keep her from stripping out of her clothes or soiling everything because she was feeling uncomfortable or thought she was in the bathroom. They are a little expensive but if you can, you should definitely give them a try.