Wellbeing Wednesday: Self-Care Glimmers

Welcome back to Wellbeing Wednesday. This week, I’ve been thinking about a tribe of people who often feel like they are living two full lives at once: the working caregivers, a tribe I’m proud to be part of 😉

Whether you are navigating a 9-to-5, managing a team, or running your own business while simultaneously caring for children, an aging parent, or a loved one with a disability, you are essentially working two full-time jobs. In this reality, “self-care” often feels like just another item on an impossible to-do list…… my list grows exponentially, day by day.

When your identity is split between being a “Professional” and a “Caregiver,” your own mental health is usually the first thing to be sacrificed. This week I wanted to shift the focus from big self-care to Self-Care Glimmers.

---

The Weight of the “Invisible Shift”

Working caregivers often finish a grueling day only to start their “second shift” of caregiving immediately. There is no commute to decompress, no clear boundary, and often, little realisation or time to process the mental load you are carrying.

But the goal isn’t to “fix” your schedule, it’s to find glimmers of peace within it.

1. What are “Glimmers”?

In psychology, while “triggers” spark distress, glimmers are tiny micro-moments that spark a sense of safety or joy. For a working caregiver, a glimmer is much more sustainable than a weekend away.

• The Practice: Look for 10-second windows. The way the light hits your morning coffee. The feeling of fresh air during a 30-second walk to the bin. A specific lyric in a song that makes you feel like you again.
• The Rule: You must actively acknowledge it. Say to yourself: “This moment is for me.” This simple act of recognition tells your nervous system that you are more than just a provider or an employee; you are a person who deserves rest.

2. The “Sound-Bath” Transition

The hardest part of being a working caregiver is the “context switching”—moving from a high-stakes meeting to a high-needs caregiving situation.

• The Practice: Use music as a sensory airlock. Before you close your laptop or step out of the office, put on headphones and listen to one specific song.
• Why it works: This creates a mental boundary. It allows the “Work Self” to settle before the “Caregiver Self” takes over. It prevents the stress of the deadline from bleeding into the stress of the dinner hour.

3. Radical Self-Compassion in the Chaos

We often feel like we are failing at both roles because we can’t give 100% to either.

• The Tip: Practice Radical Realism. If you had a difficult day at work and the house is a mess, or if the caregiving demands meant you didn’t get through your inbox, try to acknowledge the sheer volume of what you are managing.
• The Mantra: “I am doing the work of two people, and ‘good enough’ is a massive achievement today.” Letting go of the “perfection” of either role is the ultimate act of self-care.

4. Humming for Internal Regulation

Caregiving and professional stress both cause us to hold our breath. Humming is your “portable reset button.” (One that I will be touching on a little more next week)

• The Practice: While you are multitasking, whether that is prepping a meal or waiting for a meeting to start, hum.
• The Science: The vibration of humming stimulates the vagus nerve. It lowers your heart rate and reminds your body that it isn’t in a state of emergency, even when the to-do list says otherwise.

---

Your Working Caregiver Survival Kit:

• The “Glimmer” Anchor: Find one tiny thing each day that is just for you. Acknowledge it.
• The Transition Track: A song that helps you switch gears between roles.
• The Lowered Bar: Permission to leave the non-essentials (the laundry, the extra emails) until tomorrow.

You are the engine that keeps so many lives running. But remember: an engine needs maintenance to keep going. Acknowledging your own needs isn’t selfish; it’s what makes your work and your care possible.

---

What were your glimmers today? Writing them down can help to acknowledge and embrace them