S3 E17 The 5-Minute Caregiver Reset_ The Secret to Staying Strong Without Burning Out

Welcome back to the Caregiver Secrets Podcast! As you are aware, this program is dedicated to providing practical advice, heartfelt stories, and encouragement for individuals who dedicate themselves to caring for their loved ones. We appreciate your listening today. Please know that you are not alone in this journey; together, we will navigate the joys and challenges of caregiving with compassion and support.

As always, let me remind you: this is not medical, financial, or health advice. Please consult with the appropriate professionals for specific concerns. My role is to inform and support you as best I can, but the actions you take are totally up to you. With that said, let’s get to work.

I think this is a great story to help shed some light on our topic.

Mia had always been the strong one in her family. She had taken on the role of caregiver for her husband, Daniel, after he was diagnosed with early-onset dementia. At first, she powered through, determined to be everything he needed. But as the days turned into months, and then years, the weight of caregiving settled deep into her bones.

One afternoon, Mia found herself standing at the kitchen sink, staring blankly at the running water. She had been rinsing the same coffee cup for minutes, her mind scattered in a dozen directions—Daniel’s medication schedule, the pile of laundry she hadn’t touched, the bills sitting unopened on the counter. She felt completely drained, but there was no time for a break. At least, that’s what she told herself.

Then, her phone buzzed. A message from her sister: Take five minutes. Just five. Breathe. Step outside. Do something for you.

Mia hesitated. Five minutes? That seemed impossible. But something in her nudged her forward. She turned off the water, grabbed her cup of coffee, and stepped onto the back porch. She closed her eyes, took a deep breath, and felt the sun warm her face. For those five minutes, she let go of the stress. She wasn’t fixing anything, solving anything—she was just being.

And when she walked back inside, nothing had changed… except that she had. That five-minute reset gave her the strength to keep going.

Caregiving can feel like an endless marathon, but the truth is, you don’t need an hour-long spa day to recharge. You just need moments. Micro-moments of self-care that reset your energy, your mindset, and your ability to keep showing up.

So how do you make this a habit? Let’s talk about some simple ways to incorporate five-minute resets into your day.

First, there’s the breath reset. It sounds simple, but deep breathing is one of the fastest ways to calm your nervous system. Try this: Inhale deeply through your nose for four seconds, hold it for four seconds, then exhale slowly for eight seconds. Repeat a few times, and feel your body start to relax.

Then, there’s the music reset. Ever notice how a song can change your mood instantly? Keep a playlist of songs that lift your spirit. Maybe it’s something soft and soothing, or maybe it’s an upbeat song that makes you want to dance. Either way, let music be your reset button.

Another powerful reset is movement. If you’ve been stuck in one spot for too long, stand up and stretch. Roll your shoulders, shake out your hands, or step outside for a quick walk around the yard. Moving your body moves your energy, and sometimes that’s exactly what you need.

And finally, the mindset reset. The words we tell ourselves shape our experience. When caregiving feels overwhelming, pause and repeat a mantra that centers you. One of my favorites from Get Risen is:
"I am strong and alive, and I am destined to thrive."

Let those words settle in. You are strong. You are alive. And you deserve to thrive—not just survive—through this journey.

So today, I challenge you: Find your five-minute reset. It doesn’t have to be complicated. Just something small that brings you back to yourself. Because the truth is, caregiving isn’t just about endurance—it’s about sustainability. And you can’t sustain this journey without moments to recharge.

I’d love to hear from you. What’s your go-to five-minute reset? Share your story in the comments or email me. And if this episode resonated with you, don’t forget to subscribe and share it with another caregiver who might need it today.

And don’t forget to join our Facebook community at bit.ly/CaregiverSecretsOnFacebook, where we share stories, tips, and encouragement. Together, we can build a village of support and make this journey a little lighter.

Finally, I’d love for you to grab a free copy of my book, Get Risen. It’s written by a family caregiver for caregivers, and you can get it at bit.ly/GetRisen.

Caregiving is hard, but you are not alone. Let’s keep learning, growing, and finding new ways to bring more peace to our journey. Until next time, take care.