Understanding Caregiver Burnout

What would happen to a car that, day in and day out, simply never stopped running? We all know that it would break down. This is what can happen to caregivers when they don’t stop and take care of themselves. More than 40 million adults in North America are taking care of an older adult who is chronically ill or disabled. That is more than 1 in 5 Americans who are caregivers.

A certain amount of stress is normal, especially when providing consistent care. But when you’re experiencing constant exhaustion, disinterest in activities you used to love, or feel like you have absolutely nothing left to give, you may be experiencing caregiver burnout.

 

How Caregiver Burnout Can Take a Toll on You

When it comes to caregiver burnout, it’s important to recognize the signs and symptoms so that you can take care of yourself. Some common physical symptoms include fatigue, headaches, and changes in appetite or sleep patterns. Emotionally, you may experience feelings of overwhelm, irritability, or a loss of interest in activities you once enjoyed. It’s crucial to pay attention to these signs and seek support when needed.

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 alone
• Isolating yourself
• Low self-esteem

 

How Caregiver Burnout Can Take a Toll on You

Caregiver burnout can stem from a variety of sources, and three common causes include the overwhelming burden of caregiving tasks, the self-imposed pressure to meet expectations, and the lack of adequate rest. Juggling all the responsibilities can be exhausting, both physically and emotionally. It’s crucial for caregivers to recognize these causes and take steps to prioritize their own well-being. Remember, self-care is not selfish—it’s necessary for maintaining your own health and being able to provide the best care for your loved ones.

 

Caregiving is Exhausting Work

Caregivers do so much more than the name implies. Not only do they offer emotional support for their loved ones, but they also typically engage in tasks that can increase their stress. According to Family Caregiver Alliance, those who provide support for a loved one spend sizeable amounts of time on these tasks.

In an average month, caregivers spend:

• 13 days shopping, preparing meals, cleaning the house, driving, and giving medication
• 6 days feeding, dressing, grooming, walking, bathing, and assistance toileting
• 13 hours researching care services and disease information, coordinating doctors’ appointments, and managing finances

 

Caregiving Comes with Tons of Pressure

Another cause of burnout is pressure. Pressure comes at care providers from all directions, whether it’s from family members or the care receiver. However, the main source of this tension actually comes from the caregivers themselves. Roughly half of caregivers’ report feeling like they don’t have a choice about performing clinical duties and that this feeling is self-inflicted. They feel like caregiving is a personal responsibility because no one else can do it or because financial constraints prevent them from getting professional assistance.

 

Caregiving Can Leads to a Lack of Sleep and Rest

When caregivers forego the physical and mental care they need themselves, burnout is basically inevitable. This can look like consistently getting less than 7-8 hours of sleep, having trouble finding time to eat regular meals and spending little to no time on vacation, with friends or partaking in hobbies. It’s a statistic that unpaid caregivers report positive activities in their daily lives have been decreased 27.2% due to their responsibilities.

 

12 Tips to Help Prevent Caregiver Burnout

Even if you feel like you’ll never get back your energy, you can if you just give yourself a chance. Here are some tips to help prevent caregiver burnout.

 

Rally Your Community for Support

You’d be surprised how much support you can get just by asking for it. Don’t downplay what you’re going through or worry about being a burden on others. Ask your neighbors, coworkers, friends, and family for the help you need. In most cases, they’ll gladly go above and beyond if you reach out and let them know that you need help.

 

Check in with Yourself Every Day

Try taking a few minutes of alone time each night and asking yourself these questions:

• Did I get 7-8 hours of sleep last night?
• Did I eat 3 meals and a snack today?
• Did I drink 8 glasses of water today?
• Did I get any exercise today?
• Did I spend time on an activity I enjoyed today?
• Did I spend time with someone other than the person I care for?

If the answer to more than one of these questions is no, it’s time to reevaluate your daily schedule. Sleep, proper nutrition, and hobbies are all human necessities, and making sure they are part of your daily routine can help decrease caregiver burnout.

 

Give Yourself Some Appreciation

A recent caregiver appreciation study found that caregivers who feel more appreciated experience greater emotional well-being. Sometimes, due to illnesses or disabilities, your loved ones cannot adequately show appreciation for all your help. A lack of appreciation is discouraging for caregivers and can easily turn into resentment.

Here are some helpful tips you can try to get the recognition you deserve:

• Join an online support group.
• Don’t forget to give yourself something special. Treat yourself to a massage, a nice meal, or something that makes you happy at the end of a hard week.
• If appreciation is something your family member can feasibly work on, consider talking to them gently about how good it would be to hear words of thanks and appreciation.

 

Practice Forgiveness and Gratitude

Caregivers are strong, but they are not perfect. Perfectionism and blame all contribute to caregiver burnout. Focusing on self-forgiveness, and also forgiving those around you, is incredibly healing.

Don’t forget to take time to step out of your daily routine to reflect on what you’re grateful for, whether it be big or small. You can be thankful for the help being offered by others, for the beautiful weather, or for yourself. You’ll feel the pressure begin to lift as you practice being grateful each day.

 

Cultivate Hobbies as an Outlet for Stress

You may spend a significant portion of your time providing care, but it’s important to remember that your identity is so much more than that. Keep your interests alive so you can channel the strain of being a caregiver in a positive way and get back to being yourself.

 

Get Organized

Introducing structure into your life is a great defense against stressors and gives you back control. When everything is in its place, that’s one less thing to worry about. For caregivers, this could look like:

• Organizing all medical files into a designated folder for easy access.
• Keeping a color-coded daily planner.
• Making sure your vehicle is cleaned regularly.

 

Minimize Decisions

The amount of decisions you have to make on a daily basis can be one of the most stressful parts of caregiving, and can actually cause what’s known as “decision fatigue.” Finding ways to lower the amount of choices you have to make is a good way to avoid burnout.

• Stick to a consistent daily care schedule, so that you know what’s coming.
• Get serious about meal prepping.
• Pick out clothes beforehand for the whole week, if possible.

 

Talk with a Professional Therapist

So many caregivers reach unmanageable levels of stress because they don’t have someone to talk honestly with about their experiences. Don’t neglect your mental health. Try making an appointment with a therapist to see how they can help you overcome or avoid caregiver burnout.

 

Join a Support Group

One of the major symptoms of caregiver burnout is feeling isolated. Joining a caregiver support group can be one of the most powerful actions you can take for self-care. The benefits of support groups include healing loneliness, improving coping skills, and encouraging honest and open communication.

 

Lean on Community Resources

You don’t have to do it all alone. There may be groups in your area that offer rides, home-delivered meals, or shopping help.

See if your community offers any of these services. There may be information on your town’s website. If you’re caring for a parent, you can also check with your local senior center. Your loved one’s health plan might even offer this feature. If you don’t know where to start, your loved one’s doctor might have recommendations.

 

Take Days Off/ Respite Care

Giving yourself a break is key to keeping burnout at bay. Getting away for a short time allows you to return feeling refreshed. Take advantage of care services.

One of the services you may want to consider is respite care.  This gives your loved one a chance to receive care from a community while you have peace of mind knowing that they are being well cared for. Respite care provides short-term relief for caregivers, giving them time to rest, travel or spend time with other family and friends.  The care may last anywhere from a few days to several weeks.

 

Let Yourself Grieve

Grief is often linked to death. But you may be grieving even though your loved one is still alive. Memory issues might make them different from the person they once were. Other conditions might make it hard to enjoy the activities you once shared with your loved one. Remind yourself that the grief you’re feeling is normal. Give yourself time to process those feelings.

 

From Overwhelmed to Empowered

As caregivers, self-care is vital to your health and well-being. You may feel guilty, but taking care of yourself is just as important as taking care of your loved ones. By understanding the signs and symptoms of caregiver burnout and implementing these 12 tips, you can prevent caregiver burnout and maintain your own well-being, and go from feeling overwhelmed to feeling empowered.

 

For more great resources on how to avoid caregiver burnout, The Ohio Masonic Communities is your go to resource. With three locations in Springfield, Waterville, and Medina, OH, their senior living communities offer 24/7 care and support for independent living, assisted living, and memory care. If you and your loved one are interested in senior living, schedule a tour at one of the scenic and beautiful communities. Call (877) 881-1623 today to learn more about their great senior living options.