How to Prevent Caregiver Burnout: 3 Crucial Strategies

Caregivers often face a mix of mental, physical, and emotional exhaustion when they become overtaxed. Many feel overwhelmed for months, if not years, but they push forward because they don’t see an alternative. In fact, almost 4 in 10 caregivers say they never, or seldom, relax, while 40% feel alone. Being the primary decision-maker for an aging parent can also bring substantial mental strain.

Caregiver burnout can show up in the following ways:

  • Feeling tired or exhausted frequently, or all the time
  • Losing sleep
  • Getting sick
  • Being irritable and easily angered
  • Having difficulty focusing
  • Feeling stressed about balancing everything
  • Feeling despondent or hopeless
  • Eating too much or too little
  • Feeling like you have no personal time
  • Having no time for friends

In the U.S., 14% of the population provides unpaid elder care for an aging loved one. And 59% of them are women, while 61% are employed. That’s a lot of people who are struggling to balance career, family, and caregiving responsibilities.

If you’re experiencing extreme burnout, seek attention from a mental health professional immediately, say Madhavi Vemireddy and Jeffrey Jacques in Social Work Today. Burnout has a way of sneaking up on people, and it can often be quite serious by the time a caregiver seeks help. And it affects people physically as well as mentally: “Because of the chronic stress of caregiving, caregivers are twice as likely to develop hypertension, pulmonary disease, and diabetes,” the authors write.

Set Boundaries—and Ask for Support

Clarify your needs to yourself first. Do you need an hour of quiet time in the morning, before you start your day? Time to wind down before bed? The chance to go for a run or exercise during the day? Express your needs to your loved ones, asking who can step in to help. If you don’t ask, they’ll likely assume you don’t need help.

Fortunately, social platforms geared toward supporting caregivers can simplify this process. Websites and apps like CaringBridge and Caring Village help with coordinating care. Instead of making five phone calls and endless follow-up texts, you can easily make requests to the group. (You can also share updates about your loved one to the whole care circle.) Using a centralized calendar can help broaden your care circle and better distribute responsibilities.

Try asking for help from people outside of your immediate family, too. Friends from a church congregation might be happy to pitch in here and there, for instance. Create a list of small tasks that people could help with, so when someone expresses interest, you’ll have an easy way for them to jump in. Making a meal, spending a couple hours playing cards or gardening with your loved one, or picking up groceries are just a few ideas.

Establish Self-Care Routines

What are your favorite self-care practices or leisure activities? Whether it’s taking a relaxing bath, or curling up with a good book and a cup of tea, block out time for them in your schedule. 

Try mind-body practices like yoga, meditation, or tai chi, which can promote deep relaxation and wellness, too. Make sure you’re working physical exercise into your routine, which can relieve mental strain while improving health. Going for walks, hitting the gym, or taking a fitness class are all ways to work movement into your day. Also try to maintain a balanced diet and a good sleep routine. 

Find an outlet for venting your emotions in a healthy way, too, like journaling or talking with a friend. Consider joining a caregiver support group as well. Hearing others’ stories, and sharing your own, can be cathartic. It might also provide valuable resources and guidance on prioritizing your own well-being.

Consider Elder Care

Professional in-home care provides enormous relief for caregivers, according to Deirdre van Dyk of AARP. If your loved one requires frequent or continuous care, it may be hard to meet his or her needs through your care circle alone. Professional elder care ensures you get a break, allowing you to focus on other important priorities—including self-care. 

Caregivers sometimes feel guilty for seeking outside help, but in reality, it benefits both them and their loved ones. In-home care can enhance mental stimulation through enriching activities like walks, gardening, or board games, depending on your loved one’s needs. And you’ll return with more energy and mental clarity, and less overwhelm.

To learn more about home care, schedule a free nurse consultation call. A skilled professional will talk with you about how companion care can support you and your loved one.

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