Navigating Caring Responsibilities in Your Young Adult Year

Your Well-being Matters: Navigating Caring Responsibilities in Your Young Adult Years

Perhaps you’re juggling lectures, deadlines, work, and caring for someone. This could mean you are a young adult carer, and this is a world many of your peers don’t see. This Carers Week we want to talk directly to you about something crucial: your own well-being.

Your position means you are balancing typical young adult milestones with significant caring responsibilities, and It’s crucial to acknowledge that your well-being isn’t a luxury – it is essential.

The Physical Toll: Listen to Your Body

The physical demands of caring can gradually take their toll. You might be dealing with sleep deprivation due to worry or night-time care needs, impacting your concentration and immunity. You might also find yourself skipping meals or eating unhealthily when focused on someone else’s needs, further draining your energy.

Self-Care Tip: Pay attention to your body’s signals. Incorporate quick stretches (shoulder rolls, neck stretches, gentle yoga) into your day. Prioritise consistent sleep, even in shorter chunks, and consciously eat regular, nutritious meals – set reminders if needed.

The Emotional Weight: You Don’t Have to Carry It Alone

The emotional burden of being a young adult carer can be heavy. This can manifest as constant worry and anxiety about the person you care for, leading to daily life disruptions. The stress from balancing everything – caring, studies, work, social life – can feel overwhelming. You might experience feelings of isolation when peers don’t understand, and guilt about needing a break, even though self-care is vital for effective caring.

Self-Care Tip: Acknowledge your feelings. Find healthy ways to process them – talk to a trusted friend, journal, or engage in relaxing activities. Seeking professional help from a therapist or counsellor is a sign of strength.

Recognising and Coping with Burnout

Be aware of burnout signs: feeling overwhelmed, exhausted, irritable, or detached. Acknowledge these feelings and don’t dismiss them. Learn to say no and set boundaries to protect your time and energy. Prioritise self-care without guilt and utilise respite care services for breaks. Such as:

Independent Lives: Who offer clubs and outings for the cared for, so you have a break. They also can provide transport.
TuVida: The service involves professional care staff who provide support for small periods of time – so that you can take breaks. They work across West Sussex, working for periods spanning a few hours, days or even weeks if needed, and can be provided to adults and children. TuVida offers a variety of services, some of which are free and some that may incur a cost.
Private Respite Care Providers: Many private care homes and agencies offer respite care services for short-term stays or in-home support. Organisations like Bupa UK provide respite care in their residential homes, and services like Helping Hands offer respite care at home, where a trained caregiver comes to your home.
My Future monthly groups: My Future is a support group run by Carers Support West Sussex and West Sussex’s Young Carers Family Service for young adult carers (aged 16-21). It is a safe space to chat and get support, as well as take part in fun monthly activities. Contact us at 0300 028 8888 or info@carerssupport.org.uk.

Quick De-stressing Techniques for Busy Carers

Incorporate these mini moments of calm:

Pocket Positivity: Keep and read positive affirmations.
Prioritise Sleep (Even Short Naps): Even 20 minutes can help.
Mindfulness & Relaxation Techniques (Short Bursts):
- Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat several times.
- Grounding Techniques (5-4-3-2-1): Engage your senses. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Muscle Relaxation: Tense and release different muscle groups to release tension.

Prioritising You: It’s Not Selfish, It’s Sustainable

Remember, you can’t pour from an empty cup. Self-care is a necessity for both your well-being and your ability to continue caring.

Practical Self-Care Strategies for Young Adult Carers

Integrate these into your routine:

Listen to Your Favourite Music: Create uplifting playlists.
Quick Creative Bursts: Doodle, write, or play music for 15 minutes.
Connect with Friends Online: Virtual chats or games.
Enjoy Nature Nearby: Short walks or park visits.
Make Time for Hobbies and Interests: Maintain connections to enjoyable activities.
Find Your Happy Place: Identify and visit mood-lifting locations or activities.
Tip: Try self-care apps like Finch!

This Month’s Challenge:

Self-Care Isn’t Selfish: Dedicate 15 minutes daily to something you enjoy.

Access to Mental Health Services:

Talk to your GP: For referrals to therapy or counselling.
Local Mental Health Services: Contact organisations like West Sussex Mind for local support.
Online Therapy Platforms: Consider services like Kooth; partnered with the NHS and local authority organisations, is a digital mental health service.
Crisis Support: Contact Samaritans or text SHOUT to 85258.

Resource Roundup:

YoungMinds: Mental health support for young people.
The Mix: Essential support for under 25’s.
West Sussex Mind: Local mental health support.
ESTEEM: offer 1-2-1 support to help young adults achieve their goals and support their wellbeing.
Kooth: Digital mental health service.
Samaritans: Confidential support for anyone in distress.
Shout: Text-based crisis support. Text “SHOUT” to 85258.
NHS Every Mind Matters: Provides expert advice and practical tips to help you look after your mental health and wellbeing. They also offer a ‘Create Your Own Free Mental Plan’ – answer 5 quick questions to get your plan with practical tips to help you deal with stress and anxiety and more.