What’s on in your area?Carers Week 2015 has lots of unmissable local events planned, from coffee mornings to health and wellbeing events.

Events include a Carers Conference at the Carers Centre, Richmond upon Thames; a Carers Week Celebration at the Borders Voluntary Care Voice in Galashiels; a barbeque held by Belfast Health and Social Care Trust; and an unusual walk in Monkton Park, Chippenham, with Carer Support Wiltshire. And that’s just to name a few.

To find out what’s happening near you, contact your local carer’s centre or ask at your library, GP surgery or community centre. You can also look online at: carersweek.org/events-near-you

Support and respectBy having carer-friendly communities, more people who care for an older, disabled or seriously ill loved one could have the support and respect they deserve.

With more support, carers may be more likely to stay healthy themselves, and able to live their own life outside their caring role.

With 3 out of 5 people set to become carers in their lifetime, the need for carer-friendly communities is essential.

Discover more and join the campaign on the Carers Week website: carersweek.org

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Care matters

caba.org.uk

Get on board for CARERS WEEK Carers know all about the importance of caring. But what about everyone else?

Every year Carers Week aims to raise awareness of the contribution carers like you make to communities around the UK and the challenges they face every day.

Carers Week 2015 is running from 8-14 June and is focusing on the importance of building carer-friendly communities. These are communities that realise the role unpaid carers play, understand the pressures that affect them and are geared towards meeting their needs. In a carer-friendly community, local services may do things differently to make life for unpaid carers that little bit easier. (Photograph © Feargal Ward)

Smash

hit!Celebrate Carers UK’s 50th anniversary with their official fundraising song, I’m Letting Everybody Know by Gordon Haskell.

With all profits donated to Carers UK, I’m Letting Everybody Know is about how the world needs more love, care and compassion.

Get your copy from the Carers UK shop at shopcarersuk.org or by calling 0207 378 4999.

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Caring and yourAs a carer, it’s natural that you put the needs of the person you care

for first. But with caring responsibilities on the rise, it’s no wonder that many carers are finding it difficult to manage work, family and

financial demands. That extra stress combined with not looking after yourself properly can lead to problems with your own health.

CABA runs a befriending service in partnership with Age UK for anyone aged over 50 who feels isolated. You will be matched with a befriender who shares your interests and you’ll get a phone call from them once a week for 30 minutes.

To find out more, call 01788 556366 or 0800 107 6163. You can also chat to us online at caba.org.uk/letstalk or email us at befriending@caba.org.uk

DID YOU KNOW…?

Take a break. Even if it’s only for a short period of time, breaks can help you cope with the demands of caring

Tackling isolationMany carers also experience feelings of isolation. One survey, by the Carers Trust, found nearly 9 in 10 carers find it difficult to go out because of their caring role, while more than half feel alone and isolated.

Keeping in touch with friends, family and neighbours can help, even if you only have time for a quick call or email. It’s also important to carry on doing things that you enjoy, whether its joining a book club, listening to music or going for a walk in the fresh air.

A recent report from Carers UK found that full-time carers are more than twice as likely to be in poor health as non-carers:

82% of carers feel more stressed because of their caring role, 73% feel more anxious

69% struggle to get a good night’s sleep

58% do less exercise since they started caring

45% find it hard to eat a balanced diet

Ways to wellbeingAll carers know how exhausting the job can be, physically and mentally. It’s important to take care of yourself, so that you can stay well enough to carry on caring and live your life to the full.

Here’s a reminder of simple things you can do to boost your wellbeing:

Try to make time for exercise. Evidence shows it’s good for your physical and mental health. If you don’t have time for a fitness class or sport, try going for a walk every day, even if it’s only to the shops and back

Eat as healthily as possible whenever you can. Try to eat at least 5 portions of fruit and veg every day

Aim to get as much sleep as you need to help revitalise your mind and body. If you have disturbed nights because the person you care for wakes frequently, try to have a nap during the day. If you’re too stressed to sleep properly, your GP may be able to help

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Learning to lift...Your local authority may offer a Moving and Handling course for carers. You can also ask to be considered for a direct payment to fund a course. Local charities such as St John Ambulance (sja.org.uk) and some local carer support groups offer training too.

In the meantime, the NHS offers this advice about lifting:

• Never lift above shoulder height

• Make sure your feet are stable

• Take a firm hold

• Keep any weight close to your body

• Keep your back straight and knees bent

• Lift smoothly

h

DON’T FORGET

7-11 October 2015 is Back Care Awareness Week.

Find out more at backcare.org.uk

Back mattersAccording to the charity BackCare, over 70% of carers in the UK suffer from back pain and have a greater risk of developing chronic pain than non-carers. This may be linked to the lifting carers may have to do as part of their caring role.

Staying as active as possible can help keep your back strong. Try being more active during the day; walk instead of driving short journeys, take the stairs instead of the lift and get off the bus a stop or two earlier than usual. Even small bursts of activity throughout the day can add up and make a difference.

If you have time for something more regular, try: swimming, yoga, cycling, t’ai chi or pilates (check with your GP first if you already have back problems).

heal

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Mindfulness: LessCaring for someone can be

rewarding, but it can also be stressful. While there are

lots of techniques you can learn to cope better with stress, one that’s proving popular is mindfulness.

You may already have heard of mindfulness, but what does it mean exactly?

The aim of mindfulness is to try to belong in the present moment. It means being aware of what’s happening right now: how you’re feeling and what sensations you’re experiencing. It means being more accepting of your thoughts and feelings, and trying to avoid reacting to them in a way that distracts you from being present (which often happens when you have a lot on your mind).

Making yourself heard with mindfulness

When you’re experiencing emotions such as anxiety, guilt and anger – as many carers do – you may find it difficult to speak up and make yourself heard. And that means you may not be getting what you need.

By using mindfulness techniques to manage your emotions and thoughts you may feel calmer and more confident when it comes to decision making and talking about your needs. You can also learn more about how to effectively speak up for yourself by reading Being Heard, part of the Carers Self-Advocacy Toolkit produced by Carers Scotland.

Download Being Heard from the Carers UK website or order a hard copy at carersuk.org (search ‘Being Heard’)

“A few minutes of mindfulness everyday can bring a sense of calm, restful focus”

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How to be mindfulThe good news is anyone can practice mindfulness. You don’t have to be a meditation expert or be anywhere special. You don’t have to devote lots of time to it either. Just a few minutes every day spent being mindful may help you stay calmer and better able to cope with pressure, as well as boosting your confidence, self-awareness and your ability to see things clearly.

Here are some easy ways to practice mindfulness whenever you have a moment:

stress for carersLearning with

CABAWe offer several free courses that could give you the resources you need as a carer:• An introduction to

mindfulness includes mindfulness techniques designed to help you become more aware of your thoughts and feelings so that instead of being overwhelmed by them, you’re better able to manage them

• Take control of your personal effectiveness explores how focus, intention and mindset can help resolve the most challenging situations and relationships

• Building your resilience aims to help you cope more effectively with setbacks and stress

Find out more about our courses at caba.org.uk or call us on +44 (0) 1788 556 366.

Take a mindful walkInstead of drawing up a mental to-do list when you’re out walking, try to notice where you are and what’s happening around you. Feel the ground under your feet, notice the buildings, trees or people you pass along the way. Pay attention to the way the wind feels on your face, the smells around you, the noises

Eat mindfullyWhenever you have a meal or a snack, try to give what you’re eating your full attention. Get rid of distractions such as the TV. Notice how your food smells, how it looks. What colour is it? Think about the taste and texture of the food as you chew it slowly. Savour every mouthful

Take a minute to just breatheSit in front of a clock and focus on your breath for a full minute. Notice how your breath feels cool as you inhale, how it’s a little warmer when you exhale

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Major reforms to laws that affect people in England using social care came into force this April, with more

changes planned for April 2016.

Described by some as the most significant reform of adult social care since the formation of the welfare state, the Act outlines what local authorities should do when someone needs social care support in

their own home, in other types of housing and in care homes. It also describes how local authorities should

carry out assessments of carers and those who need care, and how they should decide who’s eligible for support.

Most of the Act has already become law. But some parts – including how local authorities should charge for residential and community care and the

introduction of a care cap – come into effect in April next year. Here’s a quick rundown of what you should know about the main changes that could affect you and the person you care for…

The Care Act:

Wellbeing priority

Local authorities now have to take the wellbeing of carers and those being cared for into consideration when making decisions about their needs.

This means they should look at all areas of your life when working out what support you should receive, including your physical and mental health, emotional wellbeing, social and economic wellbeing, relationships, working life, your home and your contribution to society.

Even if you don’t qualify for help, you should be advised about services that may be able to support your wellbeing.

Improved carer’s rights

Since April 2015, all carers have certain new rights, including the right to a carer’s assessment. Previously, you had to show you provided ‘regular and substantial care’ to be entitled to an assessment. Local authorities also used to have the power to grant or deny support to carers, but now all eligible carers should get support.

It may be worth asking for a carer’s assessment again if you couldn’t get one in the past.

These assessments may now also be carried out by charities and private companies on behalf of local authorities.

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FIND OUT MOREFor more information visit gov.uk and search Care Act 2014. There are several factsheets you can download that explain the changes in the Act as well as the new duties and powers that apply to local authorities.

Care cap

From April 2016, the amount of money people of state pension age or older will be expected to pay towards their care will be capped at around £72,000 (though the exact figure hasn’t been confirmed yet). If someone reaches this cap, their local authority then has to fund all further costs needed to meet their needs. This applies to the cost of care someone may receive in their own home or in a care home.

The cap will be linked to inflation and is designed to put a limit on the total amount people have to pay during their lifetime. Currently, anyone who has more than £14,250 in savings may have to contribute towards their care costs, while those with more than £23,250 have to pay all their costs.

“Thanks to the Care Act, all eligible carers are now

entitled to support”

Cap drawbacks

Even with a cap in place, experts are warning that many people could still be paying more than £72,000 on care costs. For instance, the cap won’t apply until someone has been assessed as having critical or substantial needs. Anything you spend on care before then won’t count towards the cap.

The cap will also only apply to direct care costs at the local authority rate and not daily living costs e.g. for food and utilities. At the moment £12,000 of annual care home fees are classed as daily living costs. This would mean that, as things currently stand, the first £12,000 of care home fees each year wouldn’t count towards the cap.

The government is discussing whether or not a cap will also apply to care costs for people younger than state pension age.

Mindfulness for Health: A practical guide to relieving pain, reducing stress and restoring wellbeing by Vidyamala Burch and Danny Penman (Piatkus).

Mindfulness is a great tool for carers experiencing stress. But if you only buy one book on the subject, you can’t go far wrong with this practical guide.

Written by Dr Danny Penman – co-author of the bestselling Mindfulness: a practical guide to finding peace in a frantic world – and founder of mindfulness-based organisation Breathworks, Vidyamala Burch, it explains how to do simple, easy-to-follow mindfulness exercises. Incorporating these exercises in to your daily life, may help to relieve not just stress but also chronic pain and illness.

Available in print and e-book formats, Mindfulness for Health features a practical 8 week programme that takes just 10-20 minutes a day. It also comes with a CD to guide you through the meditations.

Mindfulness for Health comes highly recommended, having won the British Medical Association’s Best Book (Popular Medicine) award in 2014.

Three great apps for carersThere are apps for just about everything these days. Here are our 3 top picks among apps that may be useful for carers:

BOOK REVIEW

3. Talking Point Cost: free If you care for someone affected by dementia, this app developed by

the Alzheimer’s Society provides easy access to the charity’s online support forum, so you can get support and information wherever you are.

1. Jointly Cost: free/£2.99 to set up a caring circle Developed by Carers UK, Jointly is designed to help make caring less

stressful and more organised. It’s free to download – but there’s a one-off payment of £2.99 to set up a circle for the person you’re caring for. Once you’ve created a circle, you can invite other people involved in your caring responsibilities to join (at no extra cost). Download it from the iTunes App Store and Google Play.

2. Calm Cost: free This handy little app includes 7 guided meditations lasting between 6 and 10 minutes and 6 body-scan meditations

lasting from 2-30 minutes. (calm.com).

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Support: it’s here when you need itWe may be able to offer support with respite breaks, equipment or home adaptations, short-term financial support or just a friendly listening ear when you need a chat.

Whether you need help, advice or just someone to talk to, call CABA on +44 (0) 1788 556 366. You can also access CABA’s 24-hour legal and counselling helpline call freephone* 0800 107 6163.

If you would like to change your communication preferences with CABA please write to us, email marketing@caba.org.uk or phone +44 (0) 1788 556 366

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