How to Recharge in Five Minutes:

Self-care for busy carers

Caring for an injured loved one in the military or an injured veteran, regardless of whether it’s a physical, psychological or emotional injury, can be a demanding role that requires incredible strength, resilience, and dedication. As a military carer, you’re not just providing physical support; you’re often managing emotional, financial, and often logistical responsibilities.

Amid this, regular self-care can sometimes feel like an unattainable luxury.

However, even the busiest carers can find small moments throughout the day to recharge. These brief but intentional self-care practices can help you sustain your mental, emotional, and physical health, empowering you to continue providing the best care for your loved one.

Here’s some practical ideas for how to carve out five-minute recharging moments throughout your day.

Practice Box Breathing

Why It Works: Stress and anxiety can take a physical toll on your body, often manifesting as shallow, rapid breathing. Box breathing can help to calm your mind and regulate your nervous system.

How to Do It:

• Inhale deeply through your nose for four counts.

• Hold your breath for four counts.

• Exhale slowly through your mouth for four counts.

• Hold your breath again for four counts.

• Repeat this cycle for five minutes. This technique helps ground you, easing tension and improving focus.

  
  

Take a Sensory Reset

Why It Works: Overstimulation can be common in caring roles, especially when managing multiple responsibilities. A sensory reset, that is focusing on one or two senses, can help you regain clarity and calm.

How to Do It:

• Close your eyes and rub a soothing essential oil (like lavender or eucalyptus) onto your wrists or neck. Breathe deeply to engage your sense of smell.

• Alternatively, step outside and focus on one sensory input, such as feeling the sun on your skin or listening to birdsong.

This grounding exercise can help you detach from overwhelming thoughts and reconnect with the present moment.

Use a Gratitude Journal

Why It Works: It’s easy to focus on challenges when caregiving. Practicing gratitude can shift your mindset, helping you find moments of joy and purpose amidst the chaos.

How to Do It:

Take five minutes to jot down three things you’re grateful for. They can be as simple as:

• “I had a hot cup of tea this morning.”

• “My loved one smiled at me today.”

• “The weather was beautiful during my errands.”

Over time, this practice can improve your mental resilience and foster a more positive outlook.

Listen to Music or a Podcast

Why It Works: Music and storytelling have the power to uplift your mood and provide a mental escape. A quick five-minute break with your favourite playlist (err, did we mention that we have an uplifting YouTube playlist!?) or a snippet of an inspiring podcast can rejuvenate your spirit.

The simple act of pressing play can transport you to a different mental space, even briefly.

Connect with Someone

Why It Works: Caring can feel lonely and isolating. A quick connection with a loved one or a fellow carer can provide emotional support and remind you that you’re not alone.

How to Do It:

• Send a quick text or voice note to a friend, family member, or pop a message on our peer support forums.

• Share a thought, a joke, or simply say, “I’m thinking of you.”

• Building connections, even briefly, can offer comfort and perspective.

Celebrate Small Wins

Why It Works: It’s easy to overlook the small victories in life. Taking a moment to acknowledge your efforts can boost your morale and sense of accomplishment.

How to Do It:

Reflect on one thing you achieved today, no matter how small. Perhaps you completed a task, made your loved one smile, or simply got through a tough moment.

Say to yourself, “I did that, and it mattered.”

Recognising your contributions can sustain your motivation and confidence.

Remember, self-care is not selfish - it’s an essential part of providing the best possible care to your loved one.

Take a deep breath, try one of these tips today, and know that you’re doing an incredible job. The Ripple Pond is here to support you every step of the way.