Self-help resources you can use

These sections are for you to print or download and fill out. Put them in a prominent place, like on the fridge, and look at them when you’re feeling stressed.

You may also want to share this information with other people who offer you support, so that they know what you’re doing as a carer and can recognise the signs if you are struggling.

When things are going well

Write down the things you need to happen for you to feel that you are coping as a carer.


  • “The doctor of the person I care for is really helpful”
  • “I am communicating well with the person I care for and we both have realistic expectations”
  • “I have support from my friends and family”
  • “I am meeting all my targets at work”

Things that help me stay well

Write down the things that you do for yourself that make you feel happy and well. These could be small, day-to-day things or longer term achievements.


  • Making the bed
  • Making sure I eat breakfast
  • Going for a walk each day
  • Chatting to other carers online
  • Reaching a goal e.g. completing a language course or running a certain distance

Daily planning

Write down what you do each day, week or month. This could include  things you do as a carer, and things you do for yourself.


As a carer For myself


Giving medication

Helping with getting dressed

5 minutes of mindfulness

Reading a book


Driving to therapy

Helping with coursework

Yoga class

Carer’s group

Monthly Accompanying to doctor’s appointment Night out with friends
Other Carer’s assessment Holiday

Situations that can make me feel stressed or overwhelmed

Write about the times you find it hard to cope as a carer, and any previous actions you have taken that have helped.


  • I am really tired and not sleeping well

I can try: having a bath, playing calming music

  • I don’t feel like professionals are helping me to cope

I can try: making a list of things to discuss before my next appointment

  • I’m worried about money

I can try: Setting a realistic budget, getting some support from a money advice service

How I can tell when things are getting too much?

Think about how your behaviour and habits change when you are finding things hard. You may want to show someone else this section, so that they can recognise the signs that you need support.


  • I can’t sleep
  • I eat and drink too much
  • I feel angry and snap at the person I care for
  • I get headaches

What I can do when things are getting too much?

Write down things that have helped you feel better when you have previously felt overwhelmed, or ideas of what you could do when problems arise.


  • Work out what I need to do and what will wait until I feel better
  • Ask a friend or family member for help
  • Let the person I care for know that I’m struggling
  • Take some time before going to bed to reflect on the day and make a ‘to do’ list so that I’m not worrying while trying to sleep
  • Make sure I have healthy food at home and drink lots of water

In an emergency

Record any information you might need in an emergency.


  • Emergency contacts, for example doctor, crisis team, out of hours services
  • Contact details of friends and family who can help in a crisis
  • Essential information about you and the person you care for such as medication, schedules, contact phone numbers, details of their health workers


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