Becoming a carer affects all of us in different ways.
Caring is a diverse, challenging, and rewarding experience. Whatever the circumstances of your caring role, it’s likely that you sometimes experience stressful moments. These resources can be used to help you minimise stress in your day-to-day life.
Mindfulness exercises to reduce stress or anxiety:
Box Breathing Technique
- Inhale slowly through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly through your mouth for 4 seconds
- Hold again for 4 seconds
Repeat this cycle for 4–6 rounds or until you feel calmer.
Why it works:
- Activates the parasympathetic nervous system, which helps calm the body
- Improves focus and mental clarity
- Reduces anxiety and stress quickly
5 Senses Grounding Exercise
Take a few deep breaths, then go through each of your senses one by one:
- See – 5 things you can see
Look around and name five things you can see. They can be anything—your hands, a pen, a shadow, a tree outside.
- Touch – 4 things you can feel
Notice four things you can physically feel. It could be the texture of your clothing, the chair you’re sitting on, the floor under your feet, or the temperature of the air.
- Hear – 3 things you can hear
Listen carefully and identify three sounds. Maybe it’s a ticking clock, birds chirping, distant traffic, or your own breathing.
- Smell – 2 things you can smell
Notice two smells. If you can’t smell anything right now, try to recall two smells you enjoy (like fresh coffee or lavender).
- Taste – 1 thing you can taste
Focus on one thing you can taste. It might be the lingering taste of a drink, gum, or simply the inside of your mouth.
Why it works:
- Interrupts anxious thoughts
- Grounds you in the present
- Activates your parasympathetic nervous system
- Can be done anywhere, anytime
Resources
Counselling for carers
VOCAL has a counselling service for unpaid carers in Edinburgh and Midlothian.
Carers can access up to 12 sessions, and you pay what you are able to. Sessions can be virtual or face-to-face.
Daylight
Daylight is a digital programme to improve anxiety based on Cognitive Behavioural Therapy (CBT). It’s clinically proven to help people improve their anxiety symptoms.
You can use Daylight via the app for iOS and Android devices. Daylight is available for free for NHS patients resident in Scotland, so you will need to provide your postcode in order to register.
Sleepio
Sleepio is a digital sleep improvement programme based on Cognitive Behavioural Therapy (CBT.) It’s clinically proven to help address the root causes of poor sleep and insomnia.
You can use Sleepio on your web browser or download the Sleepio app for iOS and Android devices. Sleepio is available for free for NHS patients resident in Scotland, so you will need to provide your postcode in order to register.
Mind to Mind
Mind to Mind is a resource created by NHS Inform. It features experiences and advice from real people about managing your emotional and mental wellbeing, including a section on managing stress.
SilverCloud
SilverCloud is a website with courses you can do to improve your mental wellbeing. You can learn new ways to deal with the challenges you’re facing. It’s designed by clinical experts, and supported by the NHS and Scottish Government.
When you go into the SilverCloud site for the first time, enter the access code NHS24.
Carer Training events
We run a free events programme for unpaid carers in Edinburgh and Midlothian called Carer Training. This includes events that are beneficial for mental wellbeing, such as:
- Walking groups
- Arts and crafts workshops
- Drop-in sessions to chat about how caring affects your mental health
- Wellbeing activities like meditation and mindfulness
- Information and advice sessions on issues affecting carers
These events are a great opportunity to meet other carers and talk about how your caring role impacts you. One carer said:
“It was so good to talk to people going through the same as me, and to be able to talk about things knowing people understood exactly what I was dealing with at home. It was a relief to be able to have such open discussions. I also learnt things from discussions with the other attendees on these courses. I hope that I was also able to pass on helpful information and provide support to those attending the courses I was on.”
