Caring for the caregiver

For caregivers juggling the emotional, physical, and mental demands of caring for another—whether an elderly parent, a spouse with chronic illness, or a child—stress can be a constant, and often overwhelming, companion. April, which is Stress Awareness Month, is a good time to raise awareness about caregiver stress and provide strategies for managing it so that those who are supporting their loved ones can preserve their well-being. Without self-care, caregivers are at risk of burnout.

Self-care doesn't have to be complicated or time-consuming. Incorporating small, manageable habits into your daily routine can make a big difference in reducing stress and maintaining balance.

Here, the Office of Benefits & Worklife offers simple yet effective ways to prioritize your well-being, even with a busy schedule.

Take short breaks throughout the day to recharge, even if it's just five minutes of deep breathing or a walk around the block. Fresh air and natural light alone can help improve your mood.

Prioritize sleep by establishing a bedtime routine that helps you wind down and get enough rest. Try reading a book, drinking calming herbal tea, practicing gentle stretching, and limiting screen time.

Stay physically active by incorporating simple exercises, such as stretching or yoga, to relieve stress and boost your energy. The virtual wellness platform Burnalong, which is free to JHU faculty and staff, offers beginner-friendly classes that require little space or equipment.

Practice mindfulness by setting aside a few minutes each day to meditate, journal, or engage in calming activities that quiet your thoughts. The Calm App can be a helpful starting point, and it's free for JHU faculty and staff. Practicing mindfulness can create a sense of calm and emotional balance in response to stressful situations.

Join a support group to connect with others who relate to your experience and can offer emotional support and shared advice to help navigate challenges. The Johns Hopkins Employee Assistance Program sponsors a series of virtual networking groups to offer a safe space for employees to connect and share resources with peers who may be going through similar life experiences. They include:

• Adult Caregiving Networking Group
• Caring for Children With Disabilities Networking Group
• The Hopkins Village: New-Parent Back-to-Work Networking Group

If you have questions about resources available to you as a Johns Hopkins employee, email worklife@jhu.edu.