In Scotland, there are approximately 800,000 unpaid carers in Scotland, including around 30,000 young carers under the age of 18. Being a carer doesn’t have a specific look: You can be any age, any gender, from any background and you may or may not live with the person you care for.

A carer is someone who must change their lifestyle to care for a family member, partner, friend or neighbour needing long-term support. ‘Caring’ can be:

• Emotional support, such as helping someone seek support for their mental health problem or
• Physical support, such as helping with day-to-day tasks such as cooking, cleaning, attending appointments or personal care.
• Often, it’s a combination of both.

Some people may not know they are a carer or they just see caring for someone as just part of everyday life.

Take the short test to see if you’re an unpaid carer here.

Carers may be at higher risk of developing challenges with their mental health, such as:

Anxiety

Constantly worrying about the person you care for and worries for the future can be overwhelming and exhausting, making it hard to go about your everyday life.

Depression

Caring can leave you feeling low, drained or unable to cope. You may lose interest in things you usually enjoy and find everyday tasks feel more difficult. Over time, this can affect your motivation, mood and outlook on life.

Stress

Caring often means juggling multiple demands at once, which can feel overwhelming. You may feel pulled in different directions, struggling to keep on top of everything, like ‘spinning too many plates’. This ongoing pressure can leave you feeling tense, exhausted and drained.

Burnout

It can be hard to switch off from the responsibilities of being a carer, especially when the person you are caring for needs full-time support. However, prolonged stress and overwhelm can lead to feelings of burnout or emotional exhaustion.

Isolation

Caring for someone means you may have less time to do the things you enjoy – such as spending time with friends or doing hobbies or activities that bring you joy – which can leave you feeling lonely or isolated.

Poor sleep

Caring responsibilities may keep you up at night, can mean you have an inconsistent sleep schedule, or cause you to struggle sleeping because of stress or anxiety. Not getting enough good quality sleep can put a strain on your mental health. In fact, 65% of carers find it hard to get a good night’s sleep because of their role.

Caring can take a real toll on your mental health. It’s normal to feel overwhelmed at times. While there’s no single solution, there are simple steps you can take to support your wellbeing and help you feel more in control day to day.

Try to:

• Make time for rest and enjoyment
• Try mindfulness or grounding techniques
• Set boundaries where you can
• Talk to someone – a friend, therapist or support group
• Move your body, eat well and do things that make you feel good
• Write things down – it can help you process emotions.

If you feel you need more support than self-care strategies, you may benefit from more formal support. Speaking to a trained professional can help and they may suggest talking therapies, such as cognitive behavioural therapy (CBT) or acceptance and commitment therapy (ACT). These therapies provide space to talk about your worries and how you’re feeling and can help you explore how caring affects you. Studies show they are particularly useful for anxiety and depression.

Research shows that talking with those who have had similar experiences as you can help you develop effective coping strategies and feel less alone. This can be through one-to-one or group peer support, delivered by people with lived experience of caring. It’s been proven to be more effective as it can be flexible, timely and matched to your unique needs. Read our resource on the importance of peer support.

Change Mental Health delivers a Carer Support service in:

• Highland
• Tayside
• Fife
• Dumfries and Galloway.

Our Carer Support Workers have expertise and a detailed understanding of the issues that affect carers and people with mental illness through one-to-one emotional support or peer support groups.

An essential part of supporting the person you’re caring for is maintaining effective communication. Sometimes talking to them can be difficult or distressing when you are unsure of what to say and how to say it, especially if the relationship has broken down. In some cases, the person may be withdrawn, confused, angry or not ready to accept help.

Here are some helpful suggestions for communicating when you are a carer:

• Try to listen without judgement and refrain from giving unsolicited advice
• Give them time and space to talk
• Respect their wishes and maintain confidentiality and sensitivity of the topics you discuss
• Let them know you care, even if you don’t fully understand what they are experiencing
• Avoid pressure or ultimatums
• Ask open questions like “What would help right now?” or “Is there anything you want me to know?”

You may feel that it is more important for the person in your care to receive care and support and that you do not need support for yourself. However, research has shown that carers may feel isolated or have poor mental and physical health themselves, Knowing your rightful entitlement as a carer is important.

The Carers (Scotland) Act 2016 guarantees specific rights to carers, including access to support services. Understanding these rights can help ensure that your needs as a carer are met. Among their many rights under the act, carers are entitled to:

• Carer’s Assessments: Assessments to evaluate your support needs.
• Local Authority Support: Local authorities are required to provide resources and services based on your assessment.
• Short Breaks from Caring: Respite care options can help you take necessary breaks from your responsibilities. You can find out more information about short breaks through Shared Care Scotland.

If you’re a working carer, talk to your employer about flexible working or Employee Assistance Programmes (EAPs). You’re protected under the Equality Act of 2010 if you are taking care of someone who is elderly or disabled.

If you are an employer, becoming a Carer Positive Employer is a great first step to support working carers. Being a Carer Positive Employer recognises that there are policies in place to support working carers. Creating a culture of understanding and empathy in the workplace can contribute to a more inclusive and supportive environment for employees who are also carers.

Many carers face financial stress alongside the stress of their caring role. In fact, almost half (48%) of carers have cut back on food and heating to make ends meet. Unfortunately, carers are not typically paid a salary for the care they provide. However, there are financial supports available to help ease some of the burdens associated with caring.

• Carer Support Payment: This payment is available for eligible carers to help cover expenses related to caring duties.
• Carer additional support payment: An additional payment for those who care for more than one person.
• Young Carer Grant: Specifically for carers under 18, this grant provides financial assistance to young carers balancing school or other responsibilities with caregiving.
• CarerSmart discount club: As an unpaid carer, you can sign up to get discounts from high street shops, earn cashback, get discounts on travel or other services, such as legal fees and more!

For more information, the Mental Health and Money Advice website can help you with any financial worries impacting your mental health.