Looking after yourself as a carer

Signs you may be running on empty

Stress can build up slowly. Watch for these signs in yourself:

• feeling tired all the time, or sleeping badly even when you get the chance to rest
• feeling overwhelmed, cranky, teary or numb
• finding it hard to think clearly or make decisions
• pulling away from friends or things you used to enjoy
• more headaches or getting sick more often
• drinking more alcohol to cope
• feeling that you have to do everything alone

Small things that help each day

You do not need a big plan. Small habits add up:

• take a short break every day, even ten minutes with a cup of tea
• keep your own GP and health appointments
• eat regular meals and drink enough water
• get outside and move, even a short walk
• try slow breathing or a relaxation app
• stay in touch with at least one friend
• be realistic: good enough is good enough

Asking for help

People often want to help but do not know how. Be specific. You might ask, "Could you sit with Mum on Tuesday afternoon?" or "Could you pick up the shopping this week?" Keep a list of jobs that others could do.

Plan regular breaks before you reach crisis point. A friend, a relative or a respite service can give you a few hours off.

Free help from Carer Gateway

Carer Gateway is the Australian Government's free service for unpaid carers. Call 1800 422 737, Monday to Friday, 8am to 5pm. It offers:

• counselling, in person or by phone
• coaching, one-on-one or through online courses
• peer support groups and an online forum
• online skills courses, for example on managing stress
• planned respite, and support packages for practical help

If you suddenly cannot care

If you become sick, go to hospital or have an emergency, call Carer Gateway on the same number. Emergency respite is available 24 hours a day, 7 days a week.

Support in the South West

Carers WA on 1300 227 377 offers counselling, education and social support groups. Its groups run in Perth and some regional areas, so call to ask what is on near Bunbury.

Dementia Australia lists a monthly dementia carer support group in South Bunbury. Check that it is still running before you go.

Young carers

If you are 25 or younger and help care for someone, you are a young carer. Carer Gateway can support you too. Young people can also call Kids Helpline on 1800 55 1800.

When to see your GP

See your GP if you often feel low, worried or worn out, or if stress is affecting your sleep, eating or health. Tell the GP you are a carer. You may be able to get a mental health treatment plan, which helps with the cost of sessions with a psychologist or counsellor through Medicare.

If you are struggling right now

Call Lifeline on 13 11 14 or text 0477 13 11 14, any time. Beyond Blue is on 1300 22 4636, 24 hours a day. If you or someone else is in danger, call 000.