-(1).webp)
A caregiver is someone who provides physical or mental assistance to someone who cannot fully help themselves due to an illness or injury. For example, many caregivers care for people with Alzheimer's, Autism, Cancer, Traumatic Brain Injuries, Mental Illnesses, and more.
Often, caregivers are friends or family of the people they care for. They are unpaid, or paid minimally, and have to support themselves and their families in addition to their caregiving.
Although caring for an individual can be a rewarding experience, it can also lead to caregiver burnout.
What Is Caregiver Burnout?
Caregiver burnout is a mental and physical exhaustion. Caregivers are often stretched to their absolute limits. They get up early, stay up late, and routinely give up their free time to take care of the person in their charge.
Over time, this wears them down. Without proper rest and time to establish their identity outside of their caregiver duties, caregiver burnout is quick to emerge.
Caregiver Burnout Symptoms
Burnout is the feeling of being out of gas. No matter how much you want to keep going or how hard you try, you can’t.
You might be struggling with caregiver burnout if you experience these symptoms:
Constant physical and emotional exhaustion
Feeling overwhelmed or unable to cope with daily responsibilities
Increased irritability, frustration, or mood swings
Trouble sleeping or changes in sleep patterns
Difficulty concentrating or making decisions
Withdrawing from friends, family, or activities you once enjoyed
Frequent feelings of guilt, hopelessness, or resentment
Headaches, body aches, or other stress-related physical symptoms
Loss of motivation or feeling emotionally numb
Neglecting your own self-care, health, or basic needs
Unfortunately, many caregivers are in a tricky spot: they have to continue caregiving, and they have to continue providing for themselves. Instead of resting, they continue to work, growing more tired and increasing the risk for mental and physical illnesses.
Stages of Caregiver Burnout
Caregiver burnout doesn’t appear overnight. There are stages that can warn you of its approach. If you can identify caregiver burnout earlier on, you can take steps to protect yourself from burnout and start recovering.
The four stages of caregiver burnout are:
Warning: Everything feels manageable, but you’re starting to feel tired. You may treat caregiving like a temporary project at this point, thinking that if you just get through this round of doctor appointments, everything will slow down.
Control: You start to compensate for your exhaustion by being hypervigilant. You try to control every minute from waking to sleeping. You start neglecting yourself and withdrawing from your support system.
Survival: Compassion fatigue, brain fog, and utter exhaustion are felt at this stage. Your level of care starts to slip, not because you don’t care anymore, but because you simply don’t have the energy. You’re taking it day by day, but each day is getting harder.
Burnout: At the burnout stage, you may be unable to provide care. Emotional numbness, thoughts of harming yourself or others, and becoming physically ill are all common at this stage.
What stage of caregiver burnout are you at? Listen to your body. If it’s telling you to slow down, then let’s work on some ways to help you.
Preventing Caregiver Burnout
Caregiver burnout is a form of severe chronic stress. It can have chronic health effects, but with proper treatment, it can be reversed. Here are some ways to do so:
Use Respite Care
Respite care is short-term relief for caregivers. For example, if you sign up for a respite care program, they will send an employee to come and care for the person in your care while you are free to do whatever you wish. We recommend you do something for yourself, like going to the gym, hanging out with friends, or engaging in a hobby.
Lean On Your Support System
Start saying yes to people who offer to help. If no one is offering, try asking them! Some caregivers have a hard time showing how much they’re struggling, and their pain and exhaustion may be hidden from people who want to help.
If you don’t have a local support system, many online communities exist. Although not a complete substitute for in-person support, online communities can help you feel less alone as you find in-person support through avenues like local support groups.
Make Time For Yourself
It probably feels like there is no time left for you make your own. Take a closer look at your day. Even 15-minute breaks to yourself are valuable. Consider:
Are there tasks you’re micromanaging, that you could take a step back from?
Can you ask a friend or family member to come give you a break?
Can you engage in self care durng meal breaks, naps, or appointments like therapy or medical visits that you don’t have to be present for?
Be intentional with the time you have for yourself. You might have the urge to use the time to take care of errands or to-do lists, but consider what would be the most productive for your mental health, instead.
Take Care Of Your Physical Health
Eating well, getting sunlight, and exercising will help prevent caregiver burnout. They may seem like more chores, but these habits will give you energy to continue your duties without getting burnt out.
Talk To A Mental Health Provider
A therapist can help you identify signs of burnout, prevent burnout from escalating, and find ways to reverse the effects of chronic stress. You deserve a break, too. Talk to a therapist about how therapy for caregiver burnout can help you.
Overcoming Caregiver Burnout
If you were nodding through the caregiver burnout symptoms, you’re not alone. 22% of caregivers become depressed, 35% are anxious, and 49% expereince heavy burden. Treatment is possible, but it requires making changes to your routine and actively pursuing mental health help.
Caregiver burnout is closely linked to depression, anxiety, and other mental health disorders. It’s also linked to declining physical health. Don’t ignore the signs of caregiver burnout. Talk to a professional today.
No Waitlists. No Rush. Therapy On Your Time.
Book in less than 10 minutes, and see your therapist within 14 days! Insurance accepted.
