Self -Care for Caregivers

Caregivers play remarkable and invaluable roles in our communities. They support children, parents, grandparents, spouses, neighbors, and friends. They do everything from preparing meals to managing finances to helping with dressing and bathing.¹

This is generous, loving work, but it can also be taxing on the body and mind. Nearly half of caregivers experience moderate or high physical strain, and about 65% say they experience moderate or high emotional stress.² This can take a toll on health: Caregivers may be more likely than others to be depressed or anxious, and they may face a greater risk of chronic conditions, such as heart disease.³

The caregiver needs care, too.

“Self-care is essential for the caregivers’ benefit, of course, but also for the health of the people they care for and the health of our communities,” says Dr. Maria Rivas, Chief Specialty and Primary Care Medical Officer and Head, Evidence Generation at Pfizer.

This applies to a growing number of people. In 2025, 63 million Americans provided ongoing and complex care to others – a 45% increase over a decade ago.⁴ At Pfizer, we have a message for those 63 million caregivers: We see you, we acknowledge the incredible work that you do for others, and we want to make sure that you acknowledge the care you need and deserve, too.

Here are five ways that caregivers can offer care for themselves:

1. Make your health a priority, too.

One quarter of caregivers report that they have trouble taking care of their own health due to the care they provide for others.² Even as you take care of your loved one, prioritize your health as well.

To do so, keep up with your regular physicals and screenings.³ Eat a nutritious, well-balanced diet: It’ll boost your immunity, strengthen your bones, and lower your risk for many chronic health conditions.⁵ Although it may seem like the first thing to sacrifice, sleep is crucial as well. Getting enough sleep will give you the focus and strong health that caregivers need.⁶

2. Insert moments of activity into your day.

By staying active, caregivers can reduce the risk for depression and anxiety, as well as manage or prevent chronic health conditions.⁷ If you have time, try to incorporate enjoyable activities that keep you moving: perhaps an exercise class, a walk with a friend, or playing with your pet.⁸

Staying active doesn’t require lengthy workouts. If you’re short on time, try “exercise snacking.” To do this, insert brief exercise sessions every one to four hours: for example, one minute of climbing stairs or a 20-second sprint. Studies show that this can be enough to give you an effective boost of physical activity.⁹

3. Connect with other caregivers.

Caregiving can cause complex and even contradictory emotions: joy, purpose, frustration, and exhaustion, to name a few. Sometimes, other caregivers can empathize with your experiences best, and they might offer helpful advice. After all, they’ve been there, too.^3,8

One in four caregivers report feeling lonely.² Sharing your feelings with others who face similar challenges can create feelings of connection with others and relieve caregiver stress.³

4. Allow yourself to ask for—and to accept—help.

Caregivers are the ones who help, but they’re not always the ones able to ask for help. Asking for assistance from others isn’t a sign of weakness, but it gives you the strength of community. Help may come in the form of a friend who’s willing to pick up groceries or a neighbor who can run an errand.³

If it’s difficult for you to ask for help, start small. Think about what your friends or neighbors’ strengths are. Who loves to cook and may be willing to make a meal for you?  Who enjoys animals and could take your dog for a walk? Who’s on the go and might pick up a takeaway meal for you while they’re out? Perhaps the help you need is simply company: someone who will visit for a conversation.^3,8

5. Enlist available caregiving services.

Locate the resources in your community that offer caregiving support.⁴ Adult day cares offer socialization, heath monitoring, and even assistance with activities of daily living (ADLs) like grooming or using the toilet. They also offer support to caregivers, including support groups and connections to other helpful resources. Adult day cares have been shown to improve the quality of life for both the patient and the caregiver.¹⁰

Adult day cares are one form of respite care, but other options are available, too. Respite care can offer short-term care to your loved one, from a few hours to a few weeks. If you need to take a break—perhaps for rest, work obligations, or travel—respite care can also care for your loved one in a private home or in a health facility.¹¹

For more information and resources from Pfizer about caregiving, read Caregivers: A Lifeline.

SOURCES

[1] Help with Activities of Daily Living. Caregiving in the U.S. Report: 2025: National Alliance for Caregiving. Accessed February 13, 2026. https://www.caregivingintheus.org/reports/caregiving-in-the-us-report-2025/what-are-family-caregivers-doing/

[2] Caregiver Health. Caregiving in the U.S. Report: 2025: National Alliance for Caregiving. Accessed February 13, 2026. https://www.caregivingintheus.org/reports/caregiving-in-the-us-report-2025/caregiver-health/

[3] Caregiver Health. National Library of Medicine: Medline Plus. Accessed February 12, 2026. https://medlineplus.gov/caregiverhealth.html

[4] Prevalence of Caregiving. National Library of Medicine: Medline Plus. Accessed February 12, 2026. https://www.caregivingintheus.org/reports/caregiving-in-the-us-report-2025/prevalence-of-caregiving/

[5] Benefits of Healthy Eating for Adults. Centers for Disease Control and Prevention. February 14, 2024. Accessed February 13, 2026. https://www.cdc.gov/nutrition/php/resources/healthy-eating-benefits-for-adults.html

[6] Sleep. U.S. Department of Health and Human Services: Healthy People 2030. Accessed February 13, 2026. https://odphp.health.gov/healthypeople/objectives-and-data/browse-objectives/sleep

[7] Benefits of Physical Activity. Centers for Disease Control and Prevention. December 4, 2025. Accessed February 13, 2026. https://www.cdc.gov/physical-activity-basics/benefits/index.html

[8] Taking Care of Yourself: Tips for Caregivers. National Institutes of Health: National Institute on Aging. October 12, 2023. Accessed February 12, 2026. https://www.nia.nih.gov/health/caregiving/taking-care-yourself-tips-caregivers

[9] Wang T, Laher I, Li S. Exercise snacks and physical fitness in sedentary populations. Sports Med Health Sci. 2024 Feb 27;7(1):1-7. doi: 10.1016/j.smhs.2024.02.006. PMID: 39649791; PMCID: PMC11624330.

[10] Oliver RE, Foster M. Adult day care: an important long-term care alternative & potential cost saver. Mo Med. 2013 May-Jun;110(3):227-30. PMID: 23829109; PMCID: PMC6179827.

[11] What is Respite Care? National Institutes of Health: National Institute on Aging. October 12, 2023. Accessed February 13, 2026. https://www.nia.nih.gov/health/caregiving/what-respite-care