As a caregiver, being prepared to face challenges takes courage.
We KNOW that COURAGE is an essential element to resilience as a caregiver. What's in your COURAGE tool kit? How can caregivers be prepared for uncertainty?
We’ve designed a Caregiver COURAGE Tool Kit just for YOU! Click image above or download the Caregiver Courage Tool Kit handout here.
Courage Tips
NOTICE – what is causing you fear
FACE IT – acknowledge what is causing your fears – say them out loud – to yourself, a family member or friend, a professional
FIND YOUR SANCTUARY – a safe space
REFOCUS – think about something else – picture yourself in a happy place
BREATHE – focusing on your breath drives out fear - practice 4-7-8 breathing
MEDITATE – use a mantra or guided meditation app to refocus your brain
LET IT GO – fear is a reaction – feel it, then let it go
RECOGNIZE – you possess COURAGEOUS behaviors to face your fears
POSITIVITY – focus your thoughts on what’s going well – the silver linings of any situation
GRATITUDE – find one thing that you can be grateful for every day
PLAN – how will you continue to build your courage to let go and move on
Breathing Exercise
2-to-1 Breathing
Exhalation at a duration twice as long as inhalation. 2-to-1 breathing reduces stress and anxiety as well as improves sleep
Come to a comfortable position. Allow yourself a few minutes to relax and breathe deeply. Starting with 2-1 breathing, progressing to 4-2 breathing, then 6-3 breathing.
Exhale - Breathe out for 2 counts
Inhale - Breathe in for 1 count
Do about 10-20 rounds or more depending on how you feel.
Affirmations for Courage
Use affirmations to inspire you, reframe your thoughts, or post them somewhere as a reminder.
I embrace this day with confidence and courage.
I am doing the best I can at this moment.
I have hope and trust that the light always outshines the darkness.
I have survived 100% of my worst days so far. I am stronger than I think.
Inhale courage. Exhale stress.
Courage to Caregivers Resources
YouTube Breathing Meditation Channel
Spotify Playlist for Breathing Meditation
Community Alliance Resources:
LifeAct - Stress Management Tips
Community Supporter Resources:
National Resources:
A few of our favorites
www.mindful.org – all things mindful and meditations that inspire and connect
What We Can’t Control Is Teaching Us To Let Go (Easier Said Than Done) - Forbes
Podcasts
Unlocking Us with Brené Brown – live, love, parent, and lead with more courage and heart
Being Well with Rick Hanson and Forrest Hanson - explore how we can become happier, build inner strengths, and get the most out of life
The Mastin Kipp Podcast - encouragement and inspiration to improve your mental + emotional wellbeing
We LOVE talking about COURAGE - after all, it’s IN our name! We’re all about empowering caregivers, which is why it’s Courage TO Caregivers. We’re here, cheering you on, supporting you by your side in every way. We believe in YOU - oftentimes before you believe in yourself. It takes COURAGE to ask for help.