Caring for a loved one with dementia is both rewarding and difficult. The extra responsibilities, added on to a life that was already full of them, can create dramatically higher levels of stress for caregivers.

It’s important for caregivers to make time to take care of themselves before they burn out physically or mentally. Research shows:

• As much as 70 percent of dementia caregivers show symptoms of depression
• Up to 40 percent suffer from depression and emotional stress
• Elderly spousal caregivers have a 63 percent higher incidence of mortality

Making time to care for yourself might seem impossible, but it’s worth it. Here are five ways you can start taking care of yourself now.

1. Pay Attention to Your Health

It’s easy when caregiving to neglect your own health for the sake of your loved one. While you might feel healthy now, high levels of stress can make recovering from an illness more difficult than normal. Don’t ignore that aching tooth, the pain in your foot, or the growing feeling of anxiety or depression. If you think you can’t make the time, check out the next tip.

2. Ask for Help

There are going to be times when you just need a break to rejuvenate, to go to the doctor, to visit a grandchild — whatever it might be. But if your loved one is not in a condition to be left alone, you’ll need someone else to step up and take a turn.

If you’re finding it difficult to rely on friends or family, or simply don’t have anyone close to you that can help, then respite care might be the perfect alternative. Respite care is a service that offers caregivers short-term breaks from caregiving. The care can be offered in-home or at certain senior living communities.

3. Exercise

Exercise is not only good for your heart, but it also helps control stress and improve mood. You don’t have to hit the gym either. You can go for a walk, a swim, go dancing or do yoga. As little as 10 minutes a day is helpful, but for good stress-busting effects, go long enough to let your brain forget the day’s troubles and just focus on your movements.

4. Join a Support Group

Sometimes caregivers need a place where their struggles are understood. Where they can share their challenges, learn from others’ experience and discover resources in their communities. There are support groups for dementia caregivers all across the country for just that purpose.

5. Maintain Your Social Support Network

It can be easy to neglect your need to stay connected with your own social networks — the civic organizations, religious groups or bowling clubs you might belong to. But now is the time when you need them most. Research shows that caregivers who feel supported by their social support networks felt more confident in their caregiving abilities.

Everyone Benefits

The life of a caregiver is busy. Your time is constantly in demand, and it can hard to carve out time to invest in your own self-care or in researching caregiving support options available. But taking care of yourself decreases the risk of emotional or physical burnout.