Supporting Your Own Mental Health as a Family Carer
Caring for a loved one can take a significant toll on your mental health. Research shows that carers are twice as likely to experience mental health problems as non-carers. This guide provides practical strategies for protecting your mental wellbeing, recognising when you need support, and accessing NHS and charity mental health services designed for carers.
Important
The Impact of Caring on Mental Health
Caring responsibilities can lead to anxiety, depression, loneliness, and chronic stress. You may feel isolated from friends, overwhelmed by responsibilities, or worried about the future. These feelings are common among carers and are not a sign of weakness - they're a natural response to a demanding situation.
Warning Signs to Watch For
- Persistent low mood or feelings of hopelessness
- Difficulty sleeping or sleeping too much
- Loss of interest in activities you used to enjoy
- Increased irritability or anger
- Physical symptoms like headaches or stomach problems
- Thoughts of self-harm or suicide
Building Resilience and Coping Strategies
Small daily practices can help protect your mental health: maintain regular sleep patterns where possible, stay physically active even with short walks, eat regular meals, stay connected with at least one person outside your caring role, and give yourself permission to take breaks without guilt.
Accessing Mental Health Support
You can self-refer to NHS talking therapies (IAPT) without seeing your GP first. Many areas have specific mental health support for carers through local carers' centres. Your GP can also refer you for counselling or other support.
Frequently Asked Questions
How can I access mental health support as a carer?
You can self-refer to NHS talking therapies without seeing your GP, contact your local carers' centre for carer-specific support, or speak to your GP about counselling options. Charities like Mind also offer support.
Is it normal to feel depressed when caring for someone?
Yes, carers are twice as likely to experience depression and anxiety. These feelings are a natural response to the demands of caring, not a sign of weakness. Support is available and can help.
What can I do if I feel I can't cope anymore?
Contact Samaritans on 116 123 if you're in crisis. For ongoing support, speak to your GP, contact Carers UK on 0808 808 7777, or request a carer's assessment from your local council to access more help.
How do I find time for self-care when I'm caring full-time?
Even small moments help: a 10-minute walk, a phone call with a friend, or a cup of tea alone. Ask family for specific help, explore respite options through your council, and remember that looking after yourself helps you care for others.
Need More Help?
Support Organisations
- Age UK:0800 678 1602
- Carers UK:0808 808 7777
- Alzheimer's Society:0333 150 3456
- Parkinson's UK:0808 800 0303