"You will no longer struggle when you have restored your balance in life. The most effective way to achieve that is to make changes in your emotions, cognition, and behaviour," Sophie's uncle said as he gave her a few pamphlets for reference.

You may want to read the following pamphlets:

p2s5_p9

Caring for yourself (Emotions)

Taking care of yourself in your busy schedule is not that difficult. You can:

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Get enough sleep.Expand

You can improve the quality of sleep by:

  • Doing relaxation exercises, listening to soothing music, or reading your favourite book 15 minutes before you sleep.
  • Saying no to others if needed so you can have time, space, and energy for yourself.
  • Stopping your thoughts before you sleep so you can have a quality sleep.
Follow a regular life pattern.Expand

You can keep daily routines by:

  • Maintaining a regular life pattern by setting a schedule that matches the lifestyle for both you and the family member with dementia.
  • Focusing on finishing your task, such as bathing, instead of explaining to the family member with dementia the need to do so.
  • Encouraging the family member with dementia to do what he or she can to prevent premature deterioration and excessive caregiving.
Get regular exercise.Expand

You can do the following at home:

  • Reserve one or two 15-minute slots for stretching or yoga every day.
  • Do physical exercise with the family member with dementia to increase muscle strength.
  • Arrange for the family member with dementia to finish some tasks by himself or herself so you can do exercise during that period.
Maintain a social life.Expand

You can make social contacts by:

  • Calling at least two families or friends every week.
  • Chatting with neighbours or security guards when you go out.
  • Dining at least once with a family member or friend every month.
Find joy and leisure in life.Expand

Find space for yourself by:

  • Taking a break every week by arranging for another person or an institute to take care of the family member with dementia for one day or half a day.
  • Fully participate in at least one activity with your loved one and enjoy yourself during the process.
  • Make use of humour when you are angry.

Balance your thoughts (Cognition)

Please beware of the following negative thoughts caregivers may have.

"I am so stupid that I didn't notice something was wrong with him/her!"
"I didn't notice something was wrong about him/her because I am not an expert. However, I can give him/her the love and care he/she needs from family, which can't be provided by any expert."
"I shall not stop myself because I shall feel better by doing more for him/her."
"I have done so much but I am still feeling uneasy. Maybe I shall allow myself to accept his condition and my limitations, so that I can free myself from all the struggles. My family and friends won't be so worried about me as well."
"I shall not apply for social services for him/her because I'll be able to handle it."
"I can try to apply for social services for him/her even though I can handle it all by myself because it is a good idea to prevent burnout. Both of us as well as others will be affected negatively if I get sick."

Schedule your time (Behaviour)

You can make use of bits and pieces of time to take care of yourself. For example: