Caregiver’s Guide to Mental Health

Caring for others can mean putting your own needs last. Blue Cross Blue Shield of Michigan and Blue Care Network are here to provide the resources you need to find a better balance.

Self care

Finding balance

Although rewarding, looking after others can be stressful. Without rest and self care, you risk burnout. We have the tools and resources to keep you going strong.

We're here to help

Your care options

Whether you want to talk to someone, explore our self-paced paths or speak with a primary care physican or PCP about other options, we’ve got you covered. GET SUPPORT

Phone + online support

In-person support

Self-guided care

Primary care physician

Self-guided care

Getting the help you need

Statistics show that in 2020, nearly 53 million Americans provided care to an adult.Yet, many of these caregivers never ask for help. From tools to workshops and coaching, learn about getting the support you need in this A Healthier Michigan article. 

  • Join a support group
  • Meditate or pray
  • Join a workshop
  • Find a caregiver coach

Primary care provider

Your partner in mental health

If you’re looking for an easy way to connect with a mental health professional, make an appointment with your PCP for a list of references. They may recommend other behavioral or mental health options for you to try as well.

Don’t have a PCP? You can log in to your Blue Cross member account to find one.

60% of caregivers have symptoms of depression and anxiety²


People with anxiety tend to have persistent, excessive fear or worry in situations that are not threatening.2

  • Feeling uneasy or a sense of dread

  • Feeling restless, nervous or irritable

  • Having a racing or pounding heart

  • Feeling you can’t catch your breath

  • Having an upset stomach or headache


People with depression have a series of symptoms, including hopelessness, that lasts longer than two weeks.3

  • Feeling hopeless or guilty

  • Loss of interest in activities

  • Having trouble concentrating

  • Having physical aches and pains

  • Changes in sleep or appetite

Daily routines help reduce depression and anxiety

If you’re experiencing symptoms of anxiety or depression, please seek support. You can also use these at-home strategies to manage everyday stress.

Mindful breathing: The 4-7-8 technique
Inhaling for four seconds, holding your breath for seven seconds and exhaling for eight seconds can help reduce your heart rate when you feel anxious or aggravated.

Reduce commitments
If you feel overwhelmed or stretched too thin, consider limiting your commitments. Saying no is hard and takes practice. But oftentimes, saying no to others means saying yes to yourself.

Set personal goals
Depression can make you feel fatigued and throw off your regular routine. Setting a few goals to accomplish during the day and including time to be physically active can help improve your mood and energy levels.

Nourish your body
Your physical self is connected to your emotional self. Eating nutrient-rich foods and avoiding stimulants like caffeine and alcohol can help you find balance.


Be good to yourself

Explore more self-guided care paths now.

Knowledge is power

Learn more about behavioral health, including common conditions and definitions.

Recommended reading

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The information contained on this webpage is for educational purposes only. Nothing on this webpage is intended to be, nor should be used as or relied upon as, professional medical advice. Nothing contained on this webpage is intended to be used for medical diagnosis or treatment. For medical advice, or to receive medical diagnosis or treatment, consult with your health care provider.