01/20/2026
❗️What was once enjoyment and time for YOU can shift suddenly in caregiving. Now you find yourself staring at your phone, worried about a potential emergency, or are mentally elsewhere altogether. The inability to stay present sets in, followed closely by GUILT, nagging at you for daring to take time for yourself.
Here are a few ways to begin reclaiming that time and energy.
💖if someone can be with the person you care for, have a clear conversation about what truly defines an emergency. So many calls and texts interrupt our time for situations that are not actually urgent. Agree on a communication plan ahead of time. For example, if there is a real emergency, they call once and also send a text that says “urgent.” That way, if you receive a call without that follow-up, you can remind yourself that it likely is not an emergency based on what you defined together.
💖if no one can be physically with the person you care for and it is safe for you to step away, consider involving a third party. This could include monitoring cameras or other monitoring devices, or even formal third-party monitoring programs. Some of these programs are available for free through government services, depending on where you live. Be sure to discuss a clear communication plan with whoever is monitoring so you know how and when you will be contacted if something truly requires your attention. If you do not hear from them, you can remind yourself that things are likely okay.
💖consider working with a trained clinician to address the guilt that comes with taking time away. Therapeutic approaches such as Acceptance and Commitment Therapy, or ACT, can be especially helpful in navigating these feelings and learning how to be present without self-punishment.
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