Providing care for a loved one or friend is a significant responsibility that affects millions of Americans. According to the Caregiving in the U.S. 2025 report published by AARP and the National Alliance for Caregiving, approximately 63 million adults in the United States provided care to an adult or child with a medical condition or disability.

The Centers for Disease Control and Prevention (CDC) projects 78 million people will be 65 years or older by 2035. As the U.S. population ages, the need for caregivers will continue to grow, underscoring the importance of supporting those who care for others.

The challenges of caregiving

Caregiving is both gratifying and demanding, and it can place significant physical, emotional, and financial strain on caregivers. CDC data from 2020 reveals that nearly 2 in 5 caregivers reported having at least two chronic diseases of their own, and almost 80% reported paying out-of-pocket for routine expenses for care recipients.

These challenges highlight the critical need for caregivers to prioritize their own health and well-being to avoid burnout. Symptoms of burnout include low energy, a weakened immune system, persistent exhaustion, difficulty relaxing, impatience with loved ones, and feelings of hopelessness.

The importance of self-care

To lessen the physical and emotional risks, caregivers must make time for self-care, even when it feels challenging or when they feel guilty for focusing on themselves. The National Alliance on Mental Health (NAMI) suggests several strategies:

• Recognize how stress affects you: Understand how stress influences your body and mind. Typical responses include headaches, insomnia, and stomach issues.
• Take care of your physical health:
  • Get 7-9 hours of sleep per night and consider short naps if needed.
  • Incorporate calming practices such as mindfulness meditation or deep muscle relaxation.
  • Avoid alcohol and drugs, which can worsen stress.
  • Eat a balanced diet rich in fruits, vegetables, and whole foods.
  • Engage in daily physical activity, consulting your healthcare provider first if you've been inactive.
  • Schedule your own healthcare checkups when making appointments for others.
• Seek support: Connect with others through social connections or support groups like the Caregiver Action Network or the Family Caregiver Alliance.
• Consider respite care: Respite care offers temporary support for primary caregivers, allowing them to take a break, travel, or focus on other personal needs. This type of care can last from just a few hours to several weeks, depending on the situation.

Just as flight attendants remind passengers to secure their own oxygen masks before helping others, caregivers must prioritize their well-being to best support those in their care. By doing so, they can maintain their ability to provide compassionate, effective care.