Becoming a carer affects all of us in different ways.
Whether we felt we had a choice about it or were thrown into it because of circumstances, there is no doubt that caring can be difficult and stressful at times.
Carer Training
We run a free events programme for unpaid carers in Edinburgh and Midlothian called Carer Training. This includes:
- Walking groups
- Arts and crafts
- Drop-in sessions to chat about how caring affects your mental health
- Wellbeing activities like meditation
- Information and advice sessions on issues affecting carers
- Talks from other local organisations who work in, for example, dementia care, housing, or advocacy for disabled people
These events are a great opportunity to meet other carers and talk about how your caring role impacts you. One carer said:
“It was so good to talk to people going through the same as me, and to be able to talk about thinks knowing people understood exactly what I was dealing with at home. It was a relief to be able to have such open discussions. I also learnt things from discussions with the other attendees on these courses. I hope that I was also able to pass on helpful information and provide support to those attending the courses I was on.”
To check out our upcoming events and book your place, visit our Carer Training website.
Sleeping tips
Experiencing sleep difficulties is common, especially for carers. Occasional restless nights can be draining, but persistent sleep issues significantly impact wellbeing. Adults should get seven to nine hours of sleep each night, but carers often get less. While sometimes unavoidable, good sleep hygiene can help. These are practical sleep tips and strategies, but we recognise that not all may be feasible for carers.
Establish a routine
- Having a regular routine helps regulate your body’s internal clock.
- Go to bed and wake up at the same time each day, even on weekends.
Create a sleep-friendly environment
- Darkness: Use blackout curtains or an eye mask.
- Noise reduction: Use earplugs or a white noise machine.
- Temperature control: Keep your bedroom cool and well-ventilated.
Relaxation techniques
- Meditation: Mindfulness meditation reduces stress and improves sleep quality.
- Deep breathing exercises: Simple breathing exercises promote relaxation.
- Limit stimulants and electronic use: Avoid caffeine and nicotine before bedtime. Limit screen time to prevent blue light from disrupting melatonin production.
Physical activity
- Spend time outside during daylight hours and incorporate gentle exercise into your routine.
Healthy diet
- Eat a balanced diet and avoid heavy foods before bedtime.
Mindful eating
When was the last time you truly enjoyed a meal? Often, we eat while distracted by phones or work and don’t actually taste our food. Try this mindful eating exercise at home to see if it makes a difference!
Choose a piece of fruit and use all five senses to fully observe it as if it were the first time you’d seen it.
Instructions
- Touch: Weigh the fruit in your hands, feeling its texture, temperature, and weight. Spend a few moments doing this.
- Smell: Breathe in the fruit’s scent. Notice any associations your mind makes, then return to focusing on the smell.
- Sight: Observe the fruit’s colour, shape, and texture. Note details without judging them.
- Hearing: Listen to the sound it makes when you squeeze or tap it.
- Taste: Place a piece of the fruit on your lips, then in your mouth, noticing sensations before biting. Slow down to pay attention to the flavours and sensations.
Reflection
- What did you notice?
- Was anything surprising?
- Where did your mind go?
- How satisfying was it to eat this way?
- What do you miss when you eat on autopilot?
- How could this help you?
