1) Who counts as a carer?
You are a carer if you provide unpaid help to someone who couldn’t manage without it. That might be support with medicines, personal care, mobility, meals, travel, appointments, or keeping the home running.
This page gathers simple tools and UK links for unpaid carers — whether you support a partner, child, parent, friend or neighbour. Use the mini-nav to jump to what you need.
2) Your wellbeing
- Micro-rest: 3–5 short breath/move breaks across the day (set a light reminder).
- Sleep basics: regular wind-down, dim lights, and a quick next-day list so your brain can switch off.
- Cortisol calm: slow breathing (in 4, out 6–8), brief outside walk, and warm hands/drink to soften the stress response.
- Share the load: make a simple task list and invite family/friends to take one small thing regularly.
Short breathing reset (1–2 minutes)
Inhale gently through the nose for 4, exhale for 6–8. Keep shoulders heavy, jaw relaxed. Repeat 10–12 cycles.
Quick support at home
- Keep a meds list on the fridge and a photo on your phone.
- Store key contacts together: GP, out-of-hours, pharmacy, social work, trusted neighbour.
- Arrange spare keys with a neighbour/friend you trust.
3) Money & rights (UK quick guide)
- Carer’s Assessment (via your local council): looks at your needs as a carer and what support could help.
- Carer’s Allowance (if eligible) and possible top-ups; other benefits may include Universal Credit or Pension Credit additions.
- Young carers can access specific support via schools/colleges and local services.
- Employment: discuss flexible working or carer’s leave with your employer.
4) Planning & emergencies
- Emergency plan: who to call, what to do, meds/allergies, key routines.
- Back-up contacts: at least two people who can step in for an hour or a day.
- Grab-bag: copies of IDs, meds list, spare chargers, small cash, essentials.
A one-page plan helps others help you quickly.
5) Respite & breaks
Short breaks matter. Options vary by area but may include:
- Local authority funded short breaks via carer services.
- Voluntary sector respite schemes and sitting services.
- Family/friends taking a regular slot each week (e.g., every Wed 2–4pm).
6) Quick tools
- Symptom tracker: note flare-ups, meds taken, meals, fluids, sleep, mood.
- Shared task list: write 6–8 jobs others can choose from (shopping, garden, lifts).
- Call script: key lines ready for GP/social work/111 to lower stress on calls.
De-stress micro-routine (3 minutes)
- Stand or sit tall. Inhale 4, exhale 6–8 for 8–10 breaths.
- Roll shoulders, shake out hands, stretch calves.
- Drink water; step outside for 60 seconds of daylight if possible.
7) Support services (UK & Scotland)
- Carers UK — national advice, forums, rights and entitlements.
- Carers Trust — local carer services and young carer support.
- NHS Inform Scotland: Carers — Scottish information and how to get help.
- Your local council — Carer’s Assessment and support in your area (search “carer assessment” + your council).
- Citizens Advice — benefits and work advice.
- Young Carer Grant (Scotland) — check eligibility.
Important Note
This page provides general information and links. It’s not a substitute for professional medical, legal or financial advice. For personalised guidance, contact your local carer service or an advice organisation above.