With the Exceptional Family Member Program (EFMP) enrollment population growing, roughly 5 percent of the Marine Corps’ total force is supporting a loved one as a caregiver. Serving as a Marine or spouse while also providing care leaves little time for yourself. Yet self-care is just as important as caring for family members—after all, if your “cup isn’t full,” who will your peers and loved ones rely on?
Tips to help you care for yourself daily and over the long term.
Daily Self-care:
Practice Breathing Techniques
Breathing exercises, like lion’s breath, equal breathing, or alternate nostril breathing, can reduce stress and help you reset. Find one that works for you—it only takes a few minutes to feel the benefits.
Prioritize Rest and Nutrition
Plan rest periods into your day and prepare meals ahead of time. Small adjustments like these reduce stress and keep you energized.
Give Yourself Five Minutes
Take a short pause in the morning, afternoon, or evening to freshen up, read from a favorite book, or enjoy a moment of quiet. These mini breaks recharge your mind, body, and spirit.
Long-Term Strategies:
Stay Socially Connected
Attend EFMP events, playgroups, or simply call a friend. Building a support network is essential for both you and your family’s well-being.
Create a Family Care Plan (FCP)
A Family Care Plan sets up short-term contingencies for alternate caregivers. Marine Corps Family Team Building offers training to help you develop your FCP—contact your local office for upcoming sessions.
Use Respite Care Programs
If eligible, take advantage of programs like TRICARE ECHO Respite Care or EFMP Respite Care to get much-needed breaks.
Accept Help From Others
You don’t have to do it all alone. EFMP family caseworkers are available to support your family’s needs—reach out and let others lighten the load.
Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was sent on Earth to offer others. Anytime we can listen to true self and give the care it requires, we do it not only for ourselves, but for the many others whose lives we touch.
— Parker J. Palmer, American Author, Educator, and Activist