Jessica Renda realised the importance of self-care during a chaotic Christmas when her eldest daughter's mental and behavioural health struggles left her unable to exercise or enjoy activities she loved.

“I really need to take care of myself,” she said, stressing that caregivers cannot effectively support others without looking after their own wellbeing.

Renda leads a support group for parents and caregivers at the New Hampshire chapter of the National Alliance on Mental Illness (NAMI). She encourages self-care, setting boundaries and taking breaks, even if it means spending 10 minutes crying in the shower.

Nearly 63 million US adults, or almost one in four, provided care to adults or children with medical conditions or disabilities in 2025, a 50% increase in a decade, according to a report by the National Alliance for Caregiving and AARP. Nearly two-thirds reported high emotional stress.

Dartmouth College and its healthcare system have announced a Family Caregiver Institute to offer services, education, support and access to home health aides.

NAMI New Hampshire Executive Director Susan Stearns advises caregivers to seek help from relatives or neighbours, prioritise sleep and exercise, and maintain social connections through friends, phone calls or online support groups. She also recommends setting realistic expectations and learning to say no.

Jennifer Rabalais of the University of New Hampshire said many caregivers fail to recognise themselves as such, despite regularly helping others with shopping, bills and household tasks.

She warned that neglecting their own health could eventually leave caregivers needing care themselves.