Preventing Caregiver Burnout

8 tips to keep energy up and prevent caregiver stress and burnout

Caring for someone around the clock is a real labor of love. It can be one of life’s most meaningful roles, but it’s also one that requires sustained energy and attention. Stress from this long-term responsibility can lead to burnout — especially if you’re also balancing a career and family.

“When you’re a caregiver, it’s easy to neglect yourself while putting loved ones first,” says Cybele Pacheco, MD, a Geisinger family medicine physician and director of Geisinger 65 Forward Reedsville. “Preventing caregiver burnout begins with recognizing your limits, taking breaks when you can and building a support network around you of friends and family who lift you up.”

Taking care of yourself isn’t a luxury, but a necessity. As the saying goes, “You can’t pour from an empty cup.” Knowing the symptoms of caregiver burnout (and how to prevent it) can help you stay well, so you can continue caring consistently and compassionately for your loved one.

What is caregiver burnout?

Caregiver burnout is ongoing physical, emotional and mental exhaustion. Like any type of burnout, it results from having continuous, repeated responsibilities — in this case, the daily care of a family member or friend.

Burnout generally starts as mild stress. You may become irritable, anxious or have trouble sleeping. Over time, it can lead to health issues or withdrawing from friends and family.

“Whether you’re a part-time or full-time caregiver, it can be stressful,” says Dr. Pacheco. “You might feel overwhelmed and exhausted at times, but you can imagine relief after rest or when a specific task is completed. Burnout is deeper and more persistent. It can feel like your ‘fuel tank’ is empty, and rest alone doesn’t restore energy or motivation.”

Be mindful of your health. If you don’t take care of yourself, you run the risk of developing your own health problems.

Symptoms of caregiver burnout

As a caregiver who’s focused on someone else, you might tend to overlook your own health and well-being. Knowing the signs of caregiver burnout can help you take action sooner.

Symptoms of caregiver burnout can include:

Withdrawing from friends and family
Feelings of hopelessness or helplessness
Constant worry or feeling overwhelmed
Changes in appetite and weight
Feeling exhausted and sick more often
Losing interest in hobbies
Disruption in sleep patterns
Feeling angry or irritable often, mood swings

Too much stress, especially over a long period, negatively impacts your health and can lead to depression, hypertension and a weakened immune system.

“So, think of these symptoms as a sign: It’s time to take steps to manage your stress,” says Dr. Pacheco. “You may want to talk to your doctor about your symptoms, too.”

8 tips for preventing caregiver burnout

Preventing caregiver burnout starts with prioritizing your well-being. Caregiving is more sustainable when you plan ahead, maintain healthy routines and accept help.

There’s no one-size-fits-all solution, but following these 8 tips can help keep caregiver stress at bay and prevent burnout:

Ask for help (and accept it when it’s offered)

When friends or family are close by, take advantage of that — and ask for help. Keep in mind that they don’t have to take over caring for your loved one. Instead, they can take on some daily chores, such as grocery shopping, doing laundry or meal prepping.

“Make a list of tasks others can help with and delegate them,” says Dr. Pacheco. “If your friends and family can take even 1 or 2 small jobs off your to-do list, your workload will feel lighter, and that can make all the difference. Your loved ones want to help you, so let them!”

Take a break

Set clear boundaries and schedule breaks like you would at a traditional job. Your break can be as simple as stepping away to catch up on emails and phone calls, reading a book or watching a movie. It doesn’t matter what you do, as long as it’s something that helps you relax and recharge physically and mentally.

Can’t take much time away from your caregiving responsibilities? Try for several quick breaks: Take a short walk, write in a journal, call a friend or simply sit alone quietly. Mini breaks throughout the day can help you catch your breath and significantly lower your stress.

Communicate honestly

Let others know how you’re doing — and make sure you’re being honest. Start the discussion and keep the dialogue open. Remember, you don’t have to do this alone. Sometimes just sharing how you feel and knowing you’re supported can really boost your outlook and mood.

Find a support group

Look for a support group in your local area. Talking with other caregivers can help you feel less isolated and grow your support network in the process. Plus, others going through the same caregiving challenges may have good tips to offer.

“You might also consider counseling to build coping skills,” says Dr. Pacheco. “Talking with a professional can help you develop strategies to reduce anxiety and prevent escalation.”

Continue to connect with friends

Don’t let your personal relationships fall through the cracks. Make time for those you care about and enjoy seeing to replenish your mood and motivation. They’ll take your mind off of your caregiving duties and can lend an ear when you need them. Spending time with others will help you be a better caregiver.

Manage caregiver stress

Taking good care of yourself may be the best (and easiest) way to manage caregiver stress. Make self-care a part of your daily routine: Get regular exercise, eat a healthy diet and take time to do things you enjoy. Relaxation techniques, such as meditation and breathing exercises, can reduce stress and make it easier to cope by calming the mind and reducing physical tension.

You know your limits. Pull back when you start to feel stretched too thin. Connect with others when you can, and ask for help. When you choose to put yourself first some of the time, you help yourself and the person in your care.

Stay on top of your health

Make sure to keep your own medical appointments. If you’re feeling stressed, talk to your doctor. They may be able to recommend ways to reduce your stress and avoid getting sick. When you have questions, trust a professional’s advice. Keep your health a top priority so you can be the best caregiver you can be.

Look into care options

Depending on the situation, caring for your loved one might become too difficult. In that case, consider other long-term care options for them, such as adult day care, home health or a skilled nursing facility.

You may want to look into LIFE Geisinger, a program for adults 55 and older that gives seniors the support they need to live at home. Care is based on a person’s individual needs and offers caregivers relief and support.

When to reach out for help

If you continue to feel the effects of caregiver stress most days for several weeks, or if your functioning is declining at home or work, consider reaching out to your primary care provider for help. They can help you make changes to manage stress, restore your energy and prevent burnout.

“Whatever you do, make sure you don’t lose yourself in caring for your loved one’s needs that you forget your own,” says Dr. Pacheco. “If you don’t take care of yourself, you won’t be able to care for anyone else.”