Are you experiencing caregiver burnout?
Burnout is when a caregiver is physically, mentally, and emotionally depleted from caring for another person.
Caregiver burnout is on the rise. According to Forbes, one in five Americans is an unpaid caregiver (family or informal caregiver.) As our population ages, many are facing an increasing demand to “age at home” and find that many healthcare systems and homes are inadequate. On top of that, healthcare costs and insurance are difficult to navigate. Family members often feel they have no choice but to care for their loved ones.
Caring for your loved one is a gratifying yet very demanding job. 61% of family caregivers also have a job, which means they have added responsibility and stress because they feel obligated to do it all on their own.
Recognizing that you can be a devoted caregiver and still accept help can assist you in receiving the support you need to help prevent burnout.
If you are experiencing any of the symptoms below, you must take steps to get the care and support you need as you are more vulnerable to risks in your own health.
Physical symptoms:
- Rapid change in weight or appetite
- Body aches
- Migraines or persistent headaches
- Getting sick more often and for longer
- Exhaustion you can’t shake, regardless of sleep
Emotional symptoms:
- Feeling hopeless, like your stress will never end
- Depression
- Anxiety/Panic attacks
- Feeling betrayed or alone
- Isolating yourself
- Low self-esteem, worthlessness
- Feelings of resentment or anger toward your loved one
As resilient as you may think you are, the demands of caregiving are challenging and should not be done all on your own. If you don’t take care of yourself, you won’t be able to take care of your loved one. There are tools, resources, organizations, and people surrounding you that are ready and willing to help when you say the word.
Below are five strategies that we suggest to help you prevent caregiver burnout.
- Establish a daily routine
Establishing a daily routine can help minimize the stress and demands of caregiving. This allows you to better plan for the day, weeks, and months ahead by implementing a routine that works for you and your loved one. Implementing structure to your day can help you feel in control and more organized. It will allow you to feel more focused, less stressed, and more productive.
A great way to establish a routine is to look at your daily tasks, make lists, and prioritize in order of importance. Take it one step at a time. Establishing a routine doesn’t happen overnight. It takes work to change your behaviors and ensure it is the best solution for you. Incorporate healthy behaviors like exercise, activity, or hobbies into your daily routine. This will help with both you and your loved one’s mental and physical health!
Key Tip: Focus on what you CAN control!
- Set Goals
Setting realistic goals and establishing a daily routine can help prevent caregiver burnout. Recognizing the driving factors causing your burnout can help you better manage and prepare for when you need to take a step back, reset, and move forward.Identify the most challenging part of your caregiving role – specific stressors causing angst and anxiety. What specific things can you do, and goals can you set to help minimize these stressors?
Setting goals can help trigger new behaviors, provide focus, promote a sense of self-mastery, and motivate your journey to living your best life while still caring for your loved one.
- Join a Support Group
Support groups are a vital resource for family caregivers. It gives you a passage to share your stressors, hardships, goals, and celebrations with others that understand what you are going through – because they are also in the thick of it. A support group is a great place to build relationships, find encouragement, and provide validation for difficult situations you encounter in your journey. Individuals in your support group will often become close friends you can connect with to set goals and offer accountability.Remind yourself that you are not alone in your journey.
- Accept Help
It can be challenging to recognize and accept that you need help caring for your loved one, but taking a break is one of the best things you can do for the both of you. We suggest preparing a list of ways that others can help you. What tasks can others help you with that would help provide respite, increase productivity, allow for more room in your daily routine, and decrease stress and anxiety?
Do you need help running errands, filling medications, picking up groceries, preparing meals, and cleaning your house? The more specific you are, the easier it will be for you to find the right person or people to help you. This can also be an excellent way for others in your circle to choose how they can best help you, creating the best possible experience for all. People surrounding you may know that you need it because you downplay what you’re going through and worry too much about the burden you might place on someone else. You will be surprised at the community of people that would be happy and willing to help!
If you don’t have family or the resources available to get help, there are non-profits and other organizations that can help you locate the care and services you need to avoid burnout.
- Focus on YOUR health
Many caregivers forget to care for themselves because they’re too busy caring for others. They don’t feel like they have the support they need to be able to take a break. Or they fear that getting the necessary help will take a strain on their already tight budget.
But, the most critical part of being a caregiver is to ensure you are taking care of yourself so that you can stay well enough to also care for those you love.
Build self-care into your daily routine. Take a half-hour each day to do something you enjoy: exercise, meditation, yoga, a hobby – anything that brings you joy and a sense of calm.
Neglecting your self-care can have serious health consequences for you. It’s essential to be realistic in what you can do – set limits and boundaries, and keep the lines of communication open among your loved one, you, and your family!
Caregiver burnout is common among caregivers all over the world. Remind yourself that you are not alone and that there are support systems available to give you the help you and your family need to stay healthy and well.
Please reach out if you’re having trouble getting the support you need. We are here to help answer questions and guide you on your caregiving journey.
The care you give makes a difference!
Sources:
AARP and National Alliance for Caregiving. Caregiving in the United States 2020. AARP. 2020.
Lilly MB, Robinson CA, Holtzman S, Bottorff JL. Can we move beyond burden and burnout to support the health and wellness of family caregivers to persons with dementia? Evidence from British Columbia, Canada. Health & Social Care in the Community. 2011.
Forbes Health. Caregiver Burnout: 8 Ways to Avoid It. https://www.forbes.com/health/healthy-aging/how-to-avoid-caregiver-burnout/
Mayo Clinic. Caregiver Stress: Tips for taking care of yourself. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/caregiver-stress/art-20044784
CaringBridge. 10 Soul-Healing Tips to Help Prevent Caregiver Burnout. https://www.caringbridge.org/resources/how-to-avoid-caregiver-burnout/