November is National Family Caregivers Month, and an important time to recognize the unique physical and emotional toll that caring for a loved one with a chronic condition can have on the caregiver. Living with a chronic medical condition after surviving a heart attack or stroke may come with additional health and personal care needs. Often survivors must rely on a family member or close friend to help. However, there’s a growing body of scientific research that shows people who serve as unpaid caregivers may not be getting the care they need to live longer, healthier lives.

The U.S. Centers for Disease Control and Prevention reports that 1 in 5 adults in the U.S. provide some form of regular care or assistance to a family member or friend with a health problem or disability; 58% of them are women and almost a third provide care for at least 20 hours per week.

There are many facets to caregiving, from providing health care such as changing bandages and giving medications, to helping with personal needs such as bathing, dressing and meal preparation. It may also be necessary to take on administrative tasks including scheduling medical appointments, filing insurance claims and paying household bills.

The typical caregiver likely has an ever-growing and changing to-do list. While caregiving can be a very rewarding experience, it can take a physical and mental toll knowing that someone is depending on you. By making your own physical health a priority, you are going to be better able to help your loved one. The same is also true for your mental and emotional health.

Below are a few tips to help caregivers care for themselves:

• Learn everything you can about your loved one’s condition. Knowledge is empowering.
• Set boundaries; say no when it’s appropriate, don’t dwell on what you can’t change and recognize you are trying your best.
• Maintain a healthy diet, including limiting caffeine.
• Get adequate rest.
• Find a support system and share your feelings with someone who wants to listen or understands what you are feeling. The American Heart Association operates an online Support Network with a section just for caregivers at supportnetwork.heart.org.
• Nurture your spiritual life and focus on things you’re grateful for each day.
• Make time for yourself and for friends; participate in activities you enjoy, including getting regular physical activity.
• Keep an eye on your own health, stay current with your medical and dental appointments and let your health care professional know if you are experiencing signs of depression which can be managed with talk therapy or medication.

Learn more about caregiving and cardiovascular disease here.