Most of us need at least 8 hours sleep every night otherwise it’s really hard to concentrate during the day, to do well at school or keep an eye out for other people. People who don’t sleep well are also more likely to suffer from depression and feelings of sadness.

Here are some things that might help you sleep better:

• Set a regular bedtime to get your body into a pattern
• Get lots of exercise during the day (try not to exercise just before bed – that’ll keep you alert)
• Keep away from coffee and soft drinks after about 4pm
• Relax before bedtime – play some soft music and dim the lights
• Try not to nap during the day
• Avoid all-nighters
• Put a notebook near your bed where you can write down any things you may need to remember or any concerns that are keeping you awake – ‘sleeping on it’ does actually work!
• Do things that build your self esteem and have some fun – you’re more likely to get reasonable sleep if you’re feeling good about yourself.

If you are worried about not sleeping talk to your GP or a counsellor. They can give you some help and come up with some other ideas that might help too.

Exercise is a crucial part of looking after yourself. It makes your body work better, is proven to reduce stress, and after exercise your brain releases chemicals that make you feel better.

Caring can sometimes puts your body under a lot of pressure. Caring for long hours can be exhausting, lifting heavy things can put strain on your back and not getting enough sleep can be tiring. “It is ok to help, but do it not too much. You don’t want psychical problems yourself” (Annet, young carer from the Netherlands).

Try to take some time out every once in a while. Get away from home and do something that makes you feel good – like laughing with friends, playing sport, watching a movie or playing in a band. If you feel guilty or uncomfortable about leaving your relative at home by themselves then you might:

• Organise another family member or friend to come in and help so you can have time off;
• Talk to your family or someone you trust about how you’re feeling.

Taking a break doesn’t mean that you are weak or that you can’t handle things– it just means that you are looking after yourself.

You should be very proud of your role as a young carer. It’s important to stop and remember how awesome what you are doing is and to reward yourself for a great job done.

Here are some rewards that other young carers treat themselves to every once in a while:

• Listen to your favourite CD with the phone off the hook
• Write down ten things you’re proud about yourself in a diary
• Check out a movie or take a night off with a friend
• Buy yourself something nice
• Rearrange your bedroom
• Go to the pool or gym and have some time to yourself
• Cook your favourite meal followed by a delicious dessert
• Go through your photo album
• Go to the local fun park, arcade or fair
• Have absolutely no plans for the weekend.

There are some simple ways to train your mind to counteract negative thoughts with positive thoughts. One approach is:

• Identify something really positive that someone has said to you, or something really positive that you know you have done.
• Turn that into a positive memory.
• Whenever you have a negative thought, or you think of someone who has been nasty to you, remember your positive memory.
• The more you do this, the more the negative emotions will stop.

Another approach is as follows:

• Set a goal that you are working towards.
• Imagine what it would feel like to achieve that goal.
• Picture yourself as a winner, having got exactly what you want.
• Remember that feeling, hold onto it and remember it whenever life is tough.

You can also try to take some time out to focus on something positive every day, even if it’s only something small. What good have you done today? What positives are around you? Try and write a statement of praise to yourself and remember it when times are difficult!

Sometimes it might feel like your brain is constantly going, going, and going.

Mindfulness means taking some time to relax by limiting your thoughts and focusing on your breathing. This might mean listening to music and chilling out, or doing some guided relaxation.

Click here to read a self-release emotional stress technique, recommended by Monique Jacques, former young carer from Belgium.

It can be a huge relief and a release of stress to be able to get things off your chest, by talking to someone you trust about what is going on. This could be from your teacher, another relative, a good friend, a doctor, social worker or from our young carer’s office. It could be from a telephone helpline where you can remain anonymous (not give them your name) if you prefer.

Try to find other people in the same situation as you – because they’ll understand what you’re going through. Camps, support groups and catch up days are a great place to meet other young carers.

Look out for the symptoms of depression and anxiety, which are:

• Feelings of helplessness.
• Loss of interest in activities you used to enjoy.
• Appetite or weight changes.
• Difficulty sleeping.
• Anger or irritability.

If you are demonstrating any of these symptoms, you MUST ask for help. Do not suffer in silence, because that will make things worse.

Don’t be afraid to ask for help. It is not a sign of weakness but a sign of immense courage. You are not a superhero and you do not need to fix everything on your own. Speak to someone within your support network.

You did not and cannot cause the condition or illness, and you should not feel any guilt about the situation you and your family are in.