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Caring for someone else is immensely rewardingโand equally demanding. This โPersonal SelfโCare Toolkitโ weaves together actionable guidance, tips, and support resources available to you, so you can maintain your health and wellbeing.ย
Nutrition & Hydration
At A Glance: Nutrition
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Consider community resources when money is tight: emergency food banks.
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Join a meal group where you can find respite, support, and delicious nutritous meals.
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Learn more using our guide, Healthy Eating on a Carer's Schedule
Good nutrition fuels energy and mood, which are both crucial when youโre caring for someone else. Eating regular meals can prevent fatigue and irritability โ after all, healthy eating doesnโt mean complicated recipes or expensive ingredients. Even on your busiest days, simple tricks (like overnight oats or batch-cooking soups/stews) can keep meals manageable. Remember: frozen fruits and vegetables pack the same vitamins as fresh, but last much longer and often cost less.
If food bills or mobility are an issue, help is at hand. North Solihull Food bank provides free emergency food parcels to local families in crisis. Renewal Helping Hands Food bank (Solihull) and We Care UK also deliver emergency food packs; your GP or Solihull Council can refer you. For young families, the NHSโs Healthy Start programme offers free milk, fruit and veg vouchers to eligible pregnant women and under-4s. Solihullโs Here2Help advice includes details of local food support and fuel vouchers.
For positive social contact, try joining an affordable community meal โ Age UK Solihull runs where hot meals and friendly volunteers make nutritious eating easier.ย These clubs often charge only a few pounds or a small donation for a meal. Learn more by clicking here.ย
We have already wrote in-depth about to maintain a healthy eating schedule for unpaid carers. You can find quick one-pot recipes, snack suggestions, tips and advice on what foods are best to help fuel your body with budget friendly ingredients, and so much more! You can find our guide, Healthy Eating on a Carer’s Schedule, by clicking here.ย
Staying hydrated may sound obvious, but even mild dehydration can sap energy and concentration โ leading to headaches, irritability or poor memory. In England, the NHS recommends most people drink enough so that โpee is a clear pale yellow colourโ. The amount usually recommended, you should drink 1.5โ2 litres of water per day. However, this is merely a general guide, and can change depending on heat and humidity, your level of activity and the amount you sweat. So the best practice is to keep an eye on your urine colour and adjust your water intake accordingly. Check you’re hydrated enough using this handy urine colour visual guide.
For practical self-care, keep a drink bottle nearby during caring tasks, and sip regularly (set reminders if needed). If plain water is too boring, flavour it with fruit or herbs as suggested by health experts. Herbal teas (caffeine-free) also contribute to hydration and can have a calming ritual effect before bed.
At A Glance: Hydration
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Aim for ~6โ8 cups (1.5โ2 litres) of fluids daily โ water or sugar-free drinks count
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Carry a reusable water bottle; keep it visible as a reminder to sip often
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Enhance plain water naturally: add cucumber slices, lemon or berries, or drink herbal teas
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Snack on hydrating foods (soup, fruit, salad)
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Cut down on caffeinated or sugary drinks in the afternoon/evening to avoid sleep disruption
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Learn more using our guide, Healthy Eating on a Carer's Schedule
Thereโs no specific local โhydration clinic,โ but you can get free advice from your GP or nurse about fluids if you have health issues. For example, local Primary Care Networks often have nutrition or diabetes nurses who address hydration. Solihullโs community health services emphasize that โeating well and drinking fluidsโฆ can help you feel better soonerโ, especially after an illness. If youโre worried about hydration due to dementia or mobility problems, Solihullโs Adult Social Care offers home support (through Age UK โ see โRespiteโ below) who can remind and help with drinks
In summary, treat drinking water as important as meals. Aim for the NHS guideline of about 6โ8 cups per day, and keep some on hand but adjust to your body’s needs.
Your local Community Advice Centre can offer guidance on diet and wellbeing, and may direct you to Healthy Eating courses or free hydration workshops if available. Learn more via Age UK Solihullโs Community Advice Hubs by clicking.
We have already wrote in-depth guide about maintaining your hydration and eating well. You can find our guide, Healthy Eating on a Carer’s Schedule, by clicking here.ย
Sleep & Rest
At A Glance
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Keep a regular sleep schedule: go to bed and wake up at the same times each day
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Wind down before bed: avoid screens an hour before sleep; try reading or relaxation exercises
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Make your bedroom sleep-friendly: cool, dark and quiet (earplugs, eye mask or blackout curtains can help)
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Avoid caffeine and heavy meals in the late afternoon/evening
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If worry keeps you awake, try writing a โto-do listโ earlier in the evening to offload thoughts
Poor sleep is one of the most common issues for carers, since you may be anxious or woken at night to check on the person you care for. Yet good sleep is essential for energy, mood and immunity.
Experts recommend maintaining sleep hygiene: a calm bedtime routine and pleasant environment make it easier to fall asleep. For instance, avoid caffeine after mid-afternoon (caffeine can keep you wired even 4+ hours later), and keep evening screen use to a minimum (bright phones or TVs can block melatonin, a sleep hormone). Learn more about improving your sleep via NHS by clicking here.
If you find yourself awake with anxiety, try one of the practical tips sleep experts suggest: get out of bed for a few minutes, do a quiet activity (deep breathing or a brief stretch) and only return when drowsy. Writing down worries or tomorrowโs tasks in a notebook can also clear your mind. As Birmingham andย Solihull Mental Health NHS Foundation Trust advises, “practice makes perfect” for sleep habits: small routines like having chamomile tea or listening to a meditation track can signal to your brain that itโs bedtime.ย
We also offer advice and support to help your sleep by improving your mental health with quick and easy activities, that really can make a difference. Listening to music or ambient sounds, going outside and enjoying the nature you see through your window, and taking a weekly check-in with yourself can all help to ease the mental toll that may be disrupting your sleep. Find them below, or check out our mental health support guides by clicking here.ย
If insomnia persists, help is available. We previously wrote about Birmingham & Solihullโs Living Well Consortium providing free online Cognitive Behavioural Therapy (CBT) programmes via SilverCloudโthis includes a module called “Space for Sleep”, designed to tackle insomnia. Learn more about “Space for Sleep” by clicking here. Access to SilverCloud is free for Birmingham and Solihull residents and is done via local NHS referral or self-registration.
For more general help, Solihullโs mental health charity Oasis Mental Health Support (formerly Solihull Mind) offers advice and counselling to anyone feeling overwhelmed. You can Learn more via Oasis Mental Health Support by clicking here.
If stress or sleep trouble ever feels urgent, remember the 24/7 crisis lines: the Birmingham & Solihull Mental Health NHS Foundation Trust helpline is always available for guidance, and charities like the Samaritans (116 123) offer a listening ear at any hour.
You can find our collection of mental health resources by clicking here, as well as a directory of mental health support organisations, within Solihull and Birmingham, by clicking here.ย
Stress & Mental Wellbeing
At A Glance
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Acknowledge how you feel: itโs okay to be tired, anxious or even angry sometimes. Try deep breaths or brief meditation breaks to reduce anxiety.
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Stay connected: chat with a friend, sign up to and come along to our carer meet-ups and activities to avoid feeling isolated.
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Seek professional support: if you feel persistently down or overwhelmed, talk to your GP about counseling or therapy.
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Use practical coping tools: journaling thoughts, gentle exercise (a walk), or hobbies (music, art) can lift mood.
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Remember: asking for help is not a failure. All carers deserve support and โtime outโ to protect your emotional health
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Find and use our growing collection of guides of mental health support, to make simple but effective improvements.
Caring can be deeply rewarding, but it also comes with high stress. Chronic stress and emotional strain can lead to anxiety or depression, which is why mental wellbeing deserves attention. Pay heed to warning signs like constant worry, low mood or exhaustion. Simple coping practices โ for example, tryย listing things youโre grateful for, or doing a quick body scan relaxation โ can help reset frazzled nerves. Our Weekly Check-in guide can 10 minutes per week but also help you to recentre and find calm in the chaos.ย
We offer mental health support guides to help you through differing degrees of required support. Should you need a quick breather, feeling alone and isolated, in need of activities to boost your mood, or more in-depth crisis support and resourcesโwe’ve got support available to you. We also offer face-to-face support with our meet-ups and workshops, as well as having our friendly staff available to talk to youโall you need to do is get in touch, and we’ll be here for you. Contact us here.
Don’t miss out on our events and activities, we regularly hold a variety of fun and relaxing events especially for you: days out and trips, relaxation/massage events, carer meet-ups at the beautiful Blossomfield Rose, and so much more. All offering you the chance to catch your breath, either with or without the person/s you care for, meet other carers to share a cuppa, chat and laughs, and much more for carers of all ages. Find out what’s coming up with our newsletter, and register for our events via our What’s On page.
Even 10 minutes of activity can help: dancing to a favourite song, doing a few leg lifts while brushing your teeth, or simply walking to the shops instead of driving. Over time, build up to more โ a once or twice-weekly class or a daily family walk in your local park. By making movement part of routine, you boost your stamina and stress-resilience, as well as taking advantage of the big ball of vitamin D in the sky! You should already have a Carer’s Card, contact us if you don’t, which gives you concession rates and/or free entry to a wide variety of places throughout Solihull, the West Midlands, and even nationwide. So, take advantage of it when you can, bring your cared-for with you tooโboth of you deserve a break and some fun. You can learn more about the benefits and importance of Carer’s Cards here, as well as our list of destinations that offer concessions to carers, by clicking here. Please be aware that although we have made every effort to keep our concessions list updated, venues can change their conditions at any time. Therefore, if you are thinking about using your carers card for one of the noted attractions, we encourage you to check with the venue beforehand to avoid disappointment.ย
Physical Activity
At A Glance
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Acknowledge how you feel: itโs okay to be tired, anxious or even angry sometimes. Try deep breaths or brief meditation breaks to reduce anxiety.
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Stay connected: chat with a friend, sign up to and come along to our carer meet-ups and activities to avoid feeling isolated.
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Seek professional support: if you feel persistently down or overwhelmed, talk to your GP about counseling or therapy.
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Use practical coping tools: journaling thoughts, gentle exercise (a walk), or hobbies (music, art) can lift mood.
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Remember: asking for help is not a failure. All carers deserve support and โtime outโ to protect your emotional health
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Find and use our growing collection of guides of mental health support, to make simple but effective improvements.
Regular activity benefits both body and mind. Exercise releases endorphins and reduces stress hormones, while also improving fitness and sleep. You donโt need a gym membership โ even a brisk walk around the block counts. Additionally, with your carer’s card, you are eligible for free and/or low cost gym and swimming sessions. It’s not just exercise that can keep youi moving. Simply having somewhere to go, like the cinema, or walking around a museum, is enough to get you moving but in ways you can enjoy. These are also included with your carer’s card. You can learn more about these using our carer’s card concessions list by clicking here.
In Solihull there are many free or low-cost opportunities: for example, the local charity Solihull on the Move provides an interactive map of free community activities (walks, sports, classes) happening all over the borough. You can get moving and exploring the map to find your local walk, jogging, or even biking group by clicking here.ย It even highlights fun initiatives like โPing! Solihullโ public table-tennis tables in parks, or โThis Girl Can Solihullโ sessions for women. No matter your age or budget, Solihull on the Move can help you to get active, as well as maybe finding you a new hobby to dive in to. Learn more about Solihull on the Move and what they can offer by clicking here.ย
Even 10 minutes of activity can help: dancing to a favourite song, doing a few leg lifts while brushing your teeth, or simply walking to the shops instead of driving. Over time, build up to more โ a once or twice-weekly class or a daily family walk in your local park. By making movement part of routine, you boost your stamina and stress-resilience, as well as taking advantage of the big ball of vitamin D in the sky!
Connect with the Outdoors: Nature on your Doorstep, is one of our mental health support guides, that is filled with ideas and resources to get you involved with nature. The link between mental health and physical health is well established, so even though the guide is designed for mental health support, it is still incredibly relevant here. Getting outside, even in your own garden or while walking around attending to other business, nature surrounds us all. With the help of the guide you can find new ways of appreciating and identifying it. Learn about the local flora and fauna, identify species of birds, trees, plants and flowers, all while enjoying some fresh air and keeping yourself active. Read the guide and learn how you can connect with the nature on your doorstep by clicking here.ย
As we mentioned, your carer’s card, contact us if you don’t have one, gives you concession rates and/or free entry to a wide variety of places throughout Solihull, the West Midlands, and even nationwide. So, take advantage of it when you can, bring your cared-for with you tooโboth of you deserve a break and some fun. You can learn more about the benefits and importance of Carer’s Cards here, as well as our list of destinations that offer concessions to carers, by clicking here. Please be aware that although we have made every effort to keep our concessions list updated, venues can change their conditions at any time. Therefore, if you are thinking about using your carers card for one of the noted attractions, we encourage you to check with the venue beforehand to avoid disappointment.ย
Respite Care
At A Glance
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Plan regular breaks: arrange cover (family, friends or paid care) even for an hour or two each week to rest or do something just for you. A Contingency Plan can help with this.
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Use respite services: short-stay care or day centres can give the cared-for person engaging activities while you have a break
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Apply for funded breaks: a Carersโ Assessment with Social Services can unlock funded short breaks or Direct Payments for home help
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Enjoy our outings or trips: Find out What's On as we organise day trips, hobby groups or theater outings for our carers
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Look into community solutions: โShared Livesโ programmes or local befriending services sometimes offer breaks for carers
Even short rest periods are vital. Feeling guilty about taking time off? Remember that taking care of yourself ultimately helps the person you care for. The Solihull Council notes that carers โmay need to take a break sometimesโ, and supports are available under Carers breaks and respite care. Click here to learn more.
First step: request a Carer’s Assessment. If eligible, you could receive a Direct Payment to buy respite or short-stay care. Click here to learn more. Even if thatโs not available, there are local options.
Carers Trust Solihull delivers a range of free respite activities: from craft afternoons and gentle exercise to day-trips. These are explicitly designed, so carers can relax or socialise. Check out what’s available and register your interest via our What’s On page.ย
Additionally, Age UK Solihullโs Home Support Service, which is a paid serviceโstarting at ยฃ27, includes Carers Respite Breaks as part of their package โ for example, the person/s you care for can have someone else come in to provide care and companionship, while you take a break. Solihull Council also funds occasional “Carers Breaks” through local community groups. Click here to learn more.ย
If budgeting is an issue, note there are grants and charities that help pay for breaks. In Solihull, the Community Advice Hubs can guide you through benefits or grant applications. Check the Community Advice Hub website for details.ย
Some time ago, we wrote a blog about charities and organisations that can help to provide cheap or free holidays to those who need them. We’ve seen success from it and we encourage you to read it and reach out. As always, you can contact us by clicking here, to talk about your situation and the options available to you.ย
Having a contingency plan, also known as a backup plan, is created so that should be unable to provide care for the short-term, the person/s you care for are still looked after. You could use this plan, changing some details where needed, so you can enjoy a short break; whether it’s an hour or a day. You can learn the importance of a contingency plan and how to create one by using our e-learning tool. You know your situation better than anyone, so being able to create and then customise a plan to afford you the chance to have a planned break from caring, rather than unplanned absence or delay from caring. For example; do you have a neighbour who can look after the person/s you care for if you were to be stuck in traffic? If yes, could this same neighbour spare an hour or two as to allow you to take a break? Learn about and create your own contingency plan by clicking here.
Financial Wellbeing
At A Glance
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Check your entitlements: make sure you (and the person you care for) are claiming all benefits due (Carerโs Allowance, Disability Benefits, Universal Credit add-ons)
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Budget and save: use simple tools (free apps or spreadsheets) to track spending; Carers UK and charities have online budgets tools
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Get benefit/debt advice early: unpaid care can affect your income, so seek help if debts build up
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Access local cost-of-living support: fuel vouchers, food or free school meals can free up cash for other needs
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Seek extra funding: some charities (Turn2Us, local trusts) offer grants to carers for household bills or respite breaks
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Learn more using our Carer's Essential Guide to Financial Support
Money worries add huge stress, but help is at hand. Solihull Councilโs Here2Help pages list cost-of-living supports (food, fuel, energy bill assistance) that carers can use. In particular, the Community Advice Hubs provide free, confidential guidance on money and debt. Learn more by clicking here. Trained advisors there will check youโre claiming the right benefits, help with budgeting, and can refer you to debt counsellors if needed.
Citizens Advice Solihull Borough is another invaluable free resource โ local volunteers can advise on welfare benefits, debt solutions, housing or employment issues. Walk into their Chelmsley Wood office or phone 0808 278 7976.
On the specific topic of Carerโs benefits: Carerโs Allowance and other entitlements are available but often forgotten. You can learn more about carer’s benefits, including Carer’s Allowance, by using our Carer’s Essential Guide to Carer’s Financial Support. Don’t miss out on vital financial support. Additionally, you can learn from Solihull Council’s website about the financial support available to you by clicking here.
The Age UK Solihull Older People’s Benefits Service provides older people with clear helpful advice and practical assistance to maximise your income and entitlements. This service is provided by highly trained staff and volunteers who can support you to understand your entitlement and complete the relevant forms, in a location to suit your needs. Learn more by clicking here.ย
Seek out other charities to help with specific needs or financial worries you have. For example, Act on Energy can help you with your energy bill worries, as well as offering a variety of energy support. One such service they can offer you is negotiating with your energy company, to lower your energy bills and costs, as well as helping you switch over should they find a better deal for you and your needs with a different provider. You can learn about Act on Energy by clicking here.
Additionally, we were lucky enough to have Act on Energy as a guest for an episode of our podcast, Carers Talk. It is a wealth of knowledge and support, regardless of your financial situation. You can learn what support is available, tips and tools to help save energy and money, just for starters. If you need help with your energy costs or are curious about how you can save more on your energy, listen to the podcast by clicking here.ย
Turn2Us are a charity that focuses on “tackling financial insecurity”. They can help you find grants, support you in the applications for benefits, such as PIP, a benefits calculator, and so much more. Click here to learn about Turn2Us.
If you require financial support, do not waitโreach out to the help available.ย
Reach out to us
At A Glance
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Call Us: 0121 788 1143
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Email Us: centre@solihullcarers.org
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Visit our Contact Us Page
At Carer’s Trust Solihull, we are here for you. We are here to support you no matter your needs. Whether it be financial support, respite, mental and physical health needs, helping with isolation, providing you with invaluable guides and blogs packed with tips, advice and signposting to additional support. Explore our Carer’s Support Guides by clicking here, or our blogs that still offer valuable information and news, by clicking here.ย
Explore our website for what it is you need help with. If you can’t find it, then get in touch with us and we will do all we can to help you.ย Simply contact us by clicking here, either by phone, email, or post.ย
We have mentioned our podcast, Carers Talk. It is designed to help you in a variety of ways, as well as inform you about support and stories from other carers, who also offer their own expert tips and advice. You can find all the episodes of Carers Talk by clicking here. You can listen on multiple platforms, all for free, as well have closed captions via YouTube playback. It’s a carer’s meet-up in your pocket!
