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Watching someone you love struggle with memory or thinking changes can feel heartbreaking and confusing. But learning how to support them while also looking after your own wellbeing, can make everyday life feel a little less overwhelming.
Cognitive decline simply means changes in memory, attention, or thinking that make everyday tasks harder. It can be as mild as occasional forgetfulness or as significant as dementia or Alzheimer’s, and it often comes with changes in mood, behaviour, and relationships too. When you understand what’s going on, it becomes easier to make calmer, more confident decisions for yourself, your family, and the person you care about.1,2
Understanding Cognitive Decline: What It Really Means
Cognitive decline simply means the brain isn’t working quite the way it used to. Skills like memory, planning, problem-solving, or language may start to feel slower or less reliable.1,2 This might look like forgetting appointments, losing your place in a conversation, or getting confused in a familiar neighbourhood. It’s also important to remember that not everyone with memory changes has dementia, but dementia is a common cause of ongoing cognitive decline in older adults. Many people also notice shifts in sleep, mood, or personality, and these changes can be just as tough for families to navigate as memory loss itself.1,2
How Cognitive Decline Affects You and Your Family
Caring for someone with dementia doesn’t just change their life, it reshapes yours too. In Australia, almost 97,000 people are in this role, and many are giving more than 60 hours of care every single week. Many carers are women, often trying to balance work, raise kids, manage a household, and keep on top of bills, all while caring for someone they love.3 It’s a heavy load, and it can lead to stress, exhaustion, sleep issues, and eventually burnout.
The good news is that we know what helps. Research shows that well-tested support strategies can genuinely ease the strain of caring for someone. Practical tools combined with psychological self-care practices like mindfulness can reduce stress, protect your wellbeing, and help you feel more in control. With that in mind, here are three practical tips and some self-led strategies you can start using right away:
3 Practical Ways to Support Your Loved One
1. Keep communication simple and kind
Use short, clear sentences and one idea at a time.
Maintain eye contact and use their name to get attention.
Offer choices with two options rather than open questions, such as “Would you like tea or water?”
These small changes make it easier for a person with cognitive decline to follow what you are saying and feel respected, not spoken down to.2
2. Create calm routines
Daily routines act like signposts for the brain. Regular waking times, meals, walks, and wind‑down rituals reduce confusion and anxiety. You can think of a routine as a “road map” that gives the day structure, so your loved one does not have to rely on memory for every little step.2
Simple tips can include:
Keep a visual calendar and to‑do list in a clear place.
Use labels or pictures on doors and drawers.
Plan demanding tasks (like appointments) for times of day when your loved one is usually most alert.
3. Support safety at home
Falls, getting lost, and medication mistakes are real risks in cognitive decline. You can lower these risks by making the home environment safer:2
Remove trip hazards and improve lighting.
Use reminder boxes or pill organisers for medications and supplements
Consider GPS devices or identification tags if wandering is a concern.
If you feel unsure where to start, a health professional such as an occupational therapist can help assess the home and suggest tailored changes.
Looking After Your Own Wellbeing
Supporting a loved one with cognitive decline is a marathon, not a sprint. Caregivers who receive psychological support, education, or skills training often report less burden and better quality of life.2 Key tools to protect yourself include:
Setting realistic expectations: You cannot fix everything, and some changes are part of the condition.2
Scheduling breaks: Short, regular breaks can reduce stress more effectively than occasional long holidays.2
Build habits that regulate your nervous system: Mindfulness practices like meditation, slow breathing, positive self-talk, yoga, and accepting your experiences can strengthen resilience and help you release the tension that builds from giving so much.2
Talking to others: Support groups offer understanding and practical tips, especially for carers who may feel alone.2
Millennial caregivers in particular tend to use digital health tools, apps, and online videos to manage their own health and caring role, so exploring reputable platforms can be very helpful.4
Getting the Help and Support You Need
It's easy to focus only on your loved one, but you absolutely have to make your own mental well-being a priority too. This marathon of caregiving needs a strong, reliable support system outside of your immediate family. Start by exploring psychological support. Here are some approaches to consider:
The National Dementia Helpline can help you if you care for someone with dementia or if you are concerned about your thinking, mood, and memory. They offer emotional support and guidance, connections to community programs, and information on government support.
Individual Counselling is a safe space where you can process the grief, frustration, and complex emotions you’re feeling without being judged.
Caregiver Support Groups are just as vital. When you share your experiences with others who truly get the struggle of cognitive decline, it validates your feelings, stops you from feeling so isolated, and gives you practical ideas for managing tough situations.
Emotional support is vital, but it’s not the whole picture. For a more complete approach, consider working with a natural health practitioner to strengthen brain health for both you and your loved one.
How a Natural Healthcare Practitioner Supports Mental Wellbeing
A health practitioner helps your brain thrive by looking at the environment it lives in—your diet, lifestyle, and targeted supplements. Their goal is to support mental resilience and cognitive health by reducing factors that drive brain inflammation and weaken brain systems. Simple, daily support can make a real difference. For example, MetaFocus with Brahmi offers an easy way to nourish brain health each day. Its unique combination of Ashwagandha, Brahmi and Ginkgo can help improve focus, memory, and mental clarity by reducing inflammatory damage, balancing brain chemicals, and protecting brain cells.
Three Key Brain-Boosting Ingredients: Ashwagandha, Brahmi & Ginkgo
1. Ashwagandha: The Adaptogen
Ashwagandha helps your body handle stress, which is especially important if you’re working long hours and juggling constant responsibilities with the pressure of having little time for yourself. Chronic stress like this can harm brain function over time. Research shows Ashwagandha can improve attention, memory, and mental clarity, while reducing tension and fatigue. Some people feel calmer within an hour, but the best results appear after 2–4 weeks of regular use.5
2. Brahmi: The Memory Enhancer
Brahmi supports memory, learning, and processing speed. It helps repair brain cells, strengthen connections, and support memory pathways. For the strongest benefits, it’s best taken daily for 8–12 weeks (around 300 mg/day).6
3. Ginkgo biloba – The Circulatory Protector
Ginkgo improves blood flow and oxygen to the brain. It’s especially helpful for older adults or people with mild cognitive changes. When taken consistently (240 mg/day for around 22–26 weeks), it can help slow cognitive decline and support overall brain function.7
Caring for Yourself While Supporting a Loved One with Cognitive Decline
Caring for someone with cognitive decline is a journey that requires both compassion and resilience. By combining emotional support, through counselling, community groups, and practical coping strategies, with evidence-based nutritional and lifestyle tools, you create a holistic care plan that benefits both you and your loved one. Remember: prioritising your own wellbeing isn’t selfish, it’s essential. When you care for yourself, you’re better equipped to provide the calm, consistent support your loved one needs.
References
- Perry E, Howes MJ. Medicinal plants and dementia therapy: herbal hopes for brain aging?. CNS Neurosci Ther. 2011;17(6):683-698. doi:10.1111/j.1755-5949.2010.00202.x
- Cheng ST, Au A, Losada A, Thompson LW, Gallagher-Thompson D. Psychological Interventions for Dementia Caregivers: What We Have Achieved, What We Have Learned. Curr Psychiatry Rep. 2019;21(7):59. doi:10.1007/s11920-019-1045-9
- Australian Institute of Health and Welfare. Dementia in Australia: Impact of the Caring Role on Carers. Australian Institute of Health and Welfare website. Published 2023. Accessed December 2, 2025.
- Gallagher VT, Reilly SE, Martin D, Manning C, Shaffer KM. Examining Differences in Health-Related Technology Use between Millennial and Older Generations of Caregivers. Nurs Rep. 2024;14(4):2605-2617. Published 2024 Sep 24. doi:10.3390/nursrep14040192
- Leonard M, Dickerson B, Estes L, et al. Acute and repeated ashwagandha supplementation improves markers of cognitive function and mood. Nutrients. 2024;16(12):1813. Published 2024 Jun 8. doi:10.3390/nu16121813
- Valotto Neto LJ, Reverete de Araujo M, Moretti Junior RC, et al. Investigating the Neuroprotective and Cognitive-Enhancing Effects of Bacopa monnieri: A Systematic Review Focused on Inflammation, Oxidative Stress, Mitochondrial Dysfunction, and Apoptosis. Antioxidants (Basel). 2024;13(4):393. Published 2024 Mar 25. doi:10.3390/antiox13040393Tan MS,
- Yu JT, Tan CC, et al. Efficacy and adverse effects of ginkgo biloba for cognitive impairment and dementia: a systematic review and meta-analysis. J Alzheimers Dis. 2015;43(2):589-603. doi:10.3233/JAD-140837
