Step 2. 10 minutes a day to take care of yourself

Dr. Warren Wong

Dr. Warren


You are at your best as a caregiver when you are in great shape mentally and emotionally. This starts with taking care of yourself.

My last post Step 1: How SAAD* are you? was a request to start by “checking in” on your emotional health. Physical problems such as headache, upset stomach and fatigue are sometimes the body’s way of expressing stress. Confusion can also be sign of being overwhelmed.

Step 2 is about scheduling at least 10 minutes a day to take care of yourself. Think of this time as a daily vitamin for emotional wellbeing. Develop a healthy self-care habit by choosing activities that are easy, enjoyable, and invigorating.


Some examples and categories of activities


Text or call a friend for a brief chat or laugh

Relax with a pet


Sit down, take a deep breath.

Inhale very slowly through the nose and take oxygen deep into the lungs

Exhale and gently say: “my body is releasing tension”.

Repeat 5 times

Do this as many times a day as needed.


Listen to music

Watch a short funny video and laugh


Listen to a book or a podcast.

Have a hobby or favorite game such as knitting, gardening, drawing, playing music or solving a puzzle.

A song that always inspires me is “I Dreamed a Dream” by Susan Boyle.

Take care of your body

Do a little exercise

Treat yourself to a mini massage of hands, feet, calves, or face (wash hands before and after!!)

Pray, meditate, or write 

Think about your day:

what happened,

what went well and what didn’t,

your worries and wishes

something that you are grateful for.

More than 10 minutes may be needed. Try taking longer breaks or multiple breaks throughout the day. When you are emotionally drained, take a break because working harder does not make things better. Try different activities until you find out what works best for you.

What activity will you try? Check one or more

Take care of your body
Pray, meditate or write

Warmest Aloha

Be connected, stay strong

P.S.  If you feel like crying or shouting once in a while, that’s ok.  It’s part of being human.


My goal is to help caregivers build resilience, especially now with the COVID-19 crisis.
Send me a note at

Recognize when stress is more severe. Extreme stress can lead to feelings of helplessness, withdrawal, or uncontrolled and sometimes dangerous emotions such as severe depression.  At these times, take action and contact a health professional or spiritual guide. If you feel like hurting yourself, confide in someone you trust right away. You can always call the National Suicide Prevention Lifeline (1-800-273-8255) or send a message to the Crisis Text Line (Text “HOME” To 741741). Services like these are actively ramping up their support networks amid the pandemic.

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