How to look after yourself when you’re looking after someone else

The ultimate guide on self-care techniques when you’re caring for someone with mental illness.

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Tired? Confused? Angry and frustrated? It’s time to take some time out for yourself

It is important to understand the how crucial itIs to look after yourself. Sometimes we put ourselves second and we don’t pay attention to our own needs.

This booklet is designed to give you some tips on how to self-care and take time out. It is important to know you are not alone in this and there is help out there. It is ok to feel overwhelmed and frustrated. Looking after someone with mental illness is not always easy and can take a lot of energy and emotions out of you.

Looking after your loved one who is experiencing mental illness can be scary

and at times you may feel guilty or angry and that’s ok. It is important to know that you to have a grieving process to go through as their maybe things in your life you have lost due to becoming a fulltime carer.

It is important to seek professional help if you are feeling like it is all getting to much as there are some great organizations out their that can

assist you in being a carer.

Please find some great ideas and tips on self-care and relaxation in this booklet as

well as the contact details for organizations that can offer some great advice and support.

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Relaxation breathing techniquesLearning techniques for stress relief breathing can lower your anxiety levels and leave you feeling calm and clear minded. Next time you are feeling overwhelmed, frustrated or emotional, take a few minutes out of your day to practice this simple breathing technique.

1. Put your hand over your stomach and breath in counting to 5 and breath out slowly feeling the movement of your body

2. Think of a happy place or a fond memory while breathing in for the second time counting to 5 and slowly releasing again

3. The last breathing exercise, close your eyes and relax parts of your body one by one , relax your toes, your legs

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and one by one each part of your body while breathing in deeply and exhaling.

If you are still feeling uneasy, please feel free to go over the exercise for a second time. It will depend on the level of anxiety you are experiencing to how many times you will need to repeat this exercise.

Sometimes after a hard day the last thing you feel like doing is spending hours cooking. Here are a couple of simple and easy recipes that will have you relaxing with dinner in your lap before you know it. It’s healthy and time efficient.

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Hands-On Time 10 minutes Total Time 20 minutes Serves 4Ingredients

1 cup long-grain white rice2 tablespoons honey 1 tablespoon soy sauce1/4 teaspoon crushed red pepper 4 6-ounce skinless salmon fillets 1 pound baby bok choyDirections

1. Cook the rice according to the package directions.2. Meanwhile, combine the honey, soy sauce, and red pepper. On a

foil-lined rimmed baking sheet, broil the salmon fillets until opaque throughout, 8 to 10 minutes, basting with the honey mixture during the last 3 minutes.

3. Steam baby bok choy (cut into quarters) until tender, 8 to 10 minutes. Serve with the salmon and rice.

Hands-On Time 15 minutes Total Time 20 minutes Serves 4

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Ingredients

3/4 pound orecchiette

2 cups broccoli florets

3 tablespoons olive oil

1 pound ground turkey

2 cloves garlic, chopped

1 teaspoon fennel seed

1/2 teaspoon crushed red pepper kosher salt Parmesan, for serving

Directions

1. Cook the pasta according to the package directions, adding the broccoli during the last minute. Drain and return the pasta and broccoli to the pot.

2. Meanwhile, heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the turkey, garlic, fennel seed, and red pepper and cook, breaking up the meat with a spoon, until browned, 3 to 5 minutes; season with ½ teaspoon salt.

3. Toss the turkey mixture with the pasta and broccoli and the remaining 2 tablespoons of oil. Serve with Parmesan.

Sometimes when you’re feeling unsettled and overwhelmed it is hard to think of things to do that may relax your mind and leave you feeling settled. Taking time out to create something that represents how you feel can leave you feeling like you have been able to externalize your feelings. Have a go at some of the art ideas we have and try and create a piece of work that represents your feelings.

1. Create a drawing or a painting that represents freedom to you

2. Create a future self-portrait – Draw the types of things you would like to see in your future and how you would like to see

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yourself in years to come – try and make this a positive piece of work rather than negative.

3. Draw yourself as a warrior – sometimes it’s easy to forget just how hard we work and just how much we do for others – seeing yourself painted as a warrior may just make you realize just how strong you are.

4. Create a collage of your worries – sometimes we find it hard to talk about what it is that is overwhelming us because we are in fact overwhelmed. Getting things down on paper can sometimes help us communicate our worries to our self and to others – it may give you a clearer picture as to what some of the things you need help with are.

Sometimes in all the hustle and bustle of each day we don’t get the chance to just sit and think. Sometimes it’s a very rewarding feeling when you take 10 minutes out of your day and remember all the beautiful things in life and try and spend that 10 minutes only focusing and picturing those things. It can leave us remembering life isn’t all about the negatives and there is true beauty in the things we forget about. It can give us time to take a step back from the busyness of life and remember how lucky we are to be a part of this world. Mantra Meditation is a fantastic activity for just this.

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1. Choose your Mantra – your Mantra is a word you put all your focus on during this process as it will help stop the racing thoughts as you repeat this word to yourself.

2. Find a comfortable place to sit – it is always good to find somewhere you feel safe and relaxed – somewhere that is quiet from traffic and people so you are able to focus on your Mantra and breathing.

3. Close your eyes and begin to breathe deeply – inhale through your nose and exhale through your mouth

4. Begin repeating your Mantra to yourself silently without moving your lips or mouth, try not to force your Mantra or

put effort into it- just let it be something in the back of your mind and you are breathing in and out slowly

It is always a good idea to have the services that can assist you in a handy place. It is ok to ask for help and more often than not it will leave you feeling more capable as a carer as you will not feel so burdened by all the responsibilities being on yourself.

Here are some fantastic organizations to keep in mind.

Centrelink – 13 10 21 Carers Australia – 1800 242 632 Commonwealth Carelink – 1800 052 222

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Sane Helpline – 1800 187 263 National carer counselling program –

1800 242636 Lifeline – 13 11 14

References

Koreyva, W. (n/a). Learn to meditate in 6 easy steps. Retrieved from chopra centered lifestyle: http://www.chopra.com/ccl/learn-to-meditate-in-6-easy-steps

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Lifeline information service . (2010, november). Tool Kit carers for people with mental health . Retrieved from Lifeline information service: file:///F:/Users/Family/Downloads/Chrome%20Downloads/Carers%20of%20people%20with%20mental%20illness.pdf

Mattox, C. (2013, Febuary). Spicy Salmon With Bok Choy and Rice. Retrieved from Real simple, life made easy : http://www.realsimple.com/food-recipes/browse-all-recipes/spicy-salmon-bok-choy-rice

Nursing schools. (2011, January 9). 100 Excellent Art Therapy Exercises for Your Mind, Body, and Soul. Retrieved from Nursing schools: http://www.nursingschools.net/blog/2011/01/100-excellent-art-therapy-exercises-for-your-mind-body-and-soul/

perry, d. (2012, January). Pasta with turkey and broccoli. Retrieved from real simple, life made easier: http://www.realsimple.com/food-recipes/browse-all-recipes/pasta-turkey-broccoli

Shakeshaft, J. (2012, October 8). 6 Breathing Exercises to Relax in 10 Minutes or Less. Retrieved from Time: http://healthland.time.com/2012/10/08/6-breathing-exercises-to-relax-in-10-minutes-or-less/

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