How to Manage Caregiving When You Become Unwell

How to Manage Caregiving When You Become Unwell

Whether it’s cooking dinner, running errands, helping with daily routines, or keeping track of medications, as a working carer, you’re often the go-to person. So, when you fall ill, whether it’s just a sniffly cold or something more serious, taking a step back can feel strange. Maybe even a little… guilty? But here’s the truth: resting isn’t just okay - it’s essential. When the carer needs caring for, here’s how to look after you.

Plan ahead for future you

If you’re reading this while bundled up in a blanket, tea in one hand and tissues in the other - first off, be gentle with yourself. Being sick is hard enough without juggling work and caregiving on top. But if you’ve got a few moments (between naps, perhaps), now might be a good time to think ahead.

Planning for those “just in case” days doesn’t have to be fancy. Prepare a one-page “Sick Day Sheet” with:

  • Key phone numbers
  • Daily care schedule
  • Emergency contacts
  • Medications list and dosages
  • Where things are (keys, meds, snacks, etc.)

Think of it as your personal “caregiving contingency kit” to ensure you can easily handover your caregiving responsibilities, if really needed. It might not magically cure your cold, but it will help future you breathe a little easier next time things get tough.

You can’t pour from an empty cup

We know - it can feel odd, even selfish, to put your own needs first. But here’s the thing: you can’t pour from an empty cup. Taking care of your health isn’t a luxury - it’s a necessity.

That little voice in your head saying, “Just check a few emails…”? Tell it to shush. We’ve all been there - curled up on the sofa, laptop balanced on our knees, trying to “rest” while still half-working. But here’s the reality: sick leave exists for a reason.

So, book that GP appointment. Take that nap. Say no to “just one more thing.” Powering through might sound heroic, but it usually just leads to a longer recovery (and more stress all round). If you’re not ready to jump back into full-time work or carer mode, that’s totally okay. Remember, being ill counts, even if your office is technically your living room.

Need a few more ways to prioritise yourself without the guilt? Take a look at our previous article on self-care tips for carers.

Create a “micro-task menu” for low-energy days

Having said that, we understand that as a carer, it might feel impossible to take a step back. But, instead of a full to-do list, build a “micro-task” menu: tiny, optional things you can do when you’ve got a little energy to spare (think: replying to a single message, checking your meds stock, or setting a reminder). This reduces mental load and gives you agency without pressure, because some days, even decision-making feels like too much.

Colour code them (e.g. red = avoid unless urgent, yellow = optional, green = easy wins).

Find your people

Don’t wait until you’re ill to figure out who can step in. Identify one or two trusted friends, family members, or neighbours in advance who can temporarily take over small tasks like food drops, medicine pick-up, or check-ins. Set up a shared WhatsApp or Signal group for quick coordination when you need help.

Feeling a bit isolated while unwell is totally normal, but you don’t have to go it alone. That’s where carer support groups come in. These spaces are full of people who just get it - people who can offer empathy, advice, or even just a virtual shoulder to lean on.

Here are some great places to start:

Use tech wherever you can

When you're feeling rough but still have responsibilities stacking up, tech can be your silent sidekick, helping you stay on top of things without draining your last ounce of energy.

  • Smart speakers like Alexa or Google Home are great when you’re horizontal on the sofa. You can ask them to set reminders for medication, create a shopping list, or even play something calming while you rest, or for the person you care for, too.
  • Calendar and reminder apps can act as your second brain. Use them to schedule key care tasks, set up “do not disturb” blocks, or share updates with family members who are stepping in. Add emojis or colours to keep it light and visual.
  • Auto-replies on email or WhatsApp are your friend - no guilt, no pressure. Let people know you’re unwell and who they can contact in your place. It saves you from the stress of constant pings.
  • Tools like Trello, Google Keep, or Notion can act as a digital dashboard for your care tasks. Set up lists by urgency (e.g., “Must Do Today” vs. “Nice to Do”) so if someone helps you out, they know what to prioritise.
  • Voice-to-text tools are a lifesaver when typing feels like too much. Use them to journal symptoms, draft messages, or leave notes for yourself and others without lifting a finger (well, barely).

Celebrate the small wins

Instead of focusing on what’s on pause, take a moment to notice what is working. Maybe you finally got a full night’s sleep, or a friend dropped off soup, or someone else stepped in to help and reminded you that you're not in this alone.

Those small moments? They’re not small at all. They’re proof of your strength, your resilience, and the fact that even in the toughest times, you’re still showing up - just in a different way.