Caring for someone you love can be one of the most meaningful roles you will ever undertake. It can also be one of the most demanding. We often hear advice about self-care; take a bath, read a book, get out in nature… and while these activities are all valid and provide relief, they can sometimes feel unattainable and unrealistic when you are constantly responding to someone else’s needs.
August 21, 2026
Caring for someone you love can be one of the most meaningful roles you will ever undertake. It can also be one of the most demanding. We often hear advice about self-care; take a bath, read a book, get out in nature… and while these activities are all valid and provide relief, they can sometimes feel unattainable and unrealistic when you are constantly responding to someone else’s needs.
For many carers, stress is not an occasional experience. It becomes a chronic state of alertness, with the nervous system stuck in “fight or flight” mode. When your body is operating as though there is always a crisis around the corner, traditional self-care activities alone may not provide the relief you need. What carers could benefit from, are simple, evidence-informed strategies that help regulate the nervous system in the moment, allowing the body and mind to feel calmer, safer, and more in control.
Carer Connect teamed up with Tess Howells of Thrive Positive Psychology & Wellbeing, to create the following video resources, providing carers with practical, easy-to-use tools that can be implemented at home in just a few minutes. Each technique is designed to help reduce stress, regulate the nervous system, and support emotional wellbeing, making self-care more achievable, even on the busiest and most stressful of days.
Breathing is something we do without thinking, yet it is also one of the most powerful ways to influence how we feel. When we are stressed or anxious, our breathing often becomes shallow and rapid, signalling to the brain that danger is present. Purposeful, slow, deep breathing helps send the opposite message. By extending the exhale and bringing awareness to the breath, we can activate the body’s relaxation response and reduce feelings of overwhelm. The breathing techniques demonstrated in this video can be practised almost anywhere, whether you are waiting for an appointment, supporting a loved one through a difficult moment, or simply taking a few minutes for yourself. It is a quick, practical way to create a sense of calm when stress levels begin to rise.
The vagus nerve plays a crucial role in regulating our nervous system and helping the body shift from a state of stress into a state of calm and balance. When carers spend long periods managing complex needs, uncertainty, or emotional challenges, the body can become conditioned to stay on high alert. Gentle vagus nerve stimulation techniques can help interrupt this cycle and encourage the body to feel safe again. The exercise featured in this video offers a simple way to activate the body’s natural calming mechanisms. It can be particularly useful when anxiety feels heightened, when emotions are running high, or when you need a quick reset during a challenging day.
Tapping, often referred to as Emotional Freedom Techniques (EFT), combines gentle tapping on specific points of the head and body with focused attention and awareness. Many people find tapping helpful because it provides both a physical and mental anchor during times of stress. The rhythmic nature of the practice can help reduce emotional intensity, quiet racing thoughts, and create a greater sense of balance. For carers who are juggling multiple responsibilities, tapping offers a practical tool that can be used in just a few minutes. It is easy to learn, and can be integrated into everyday life whenever feelings of stress, frustration, or anxiety begin to build.
When stress takes over, our minds often become trapped in worries about the future or concerns about things beyond our control. Sensory focus techniques help bring attention back to the present moment by engaging the senses. Noticing what you can see, hear, feel, smell, or even taste can help ground you in the here and now and reduce the intensity of anxious thoughts. This video guides carers through a simple sensory exercise that can be used anywhere in the home. By reconnecting with the immediate environment, carers can create a circuit-breaker to regain a sense of steadiness and perspective.
Caring for others starts with caring for yourself. These simple techniques offer practical ways to reduce stress, regulate emotions and build resilience, helping you feel more grounded and supported throughout the day. These exercises really do work, but like any skill, they become more effective with practice. Rather than waiting until stress and anxiety reach breaking point, try incorporating them into your daily routine, even for just a few minutes. Over time, regular practice can help your nervous system become more resilient, making it easier to find calm during challenging moments.
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