Effective Strategies To Manage and Prevent Caregiver Burnout

Caregiving can be both rewarding and exhausting, particularly when caring for a loved one with a rare disease or a long-term disability who needs specialized care and ongoing support.

As a caregiver, exhaustion and burnout are very common feelings due to the many caregiving responsibilities. Burnout is especially common when one person shoulders all the responsibility, either due to a lack of support or because they attempt to “do it all” without asking for help.

In the United States, 1 in 5 adults (20.1 percent) are caregivers to friends or family members who have a long-term illness or disability. Around 40% to 70% of caregivers experience depression at some point, and 16% feel emotionally strained, according to the Family Caregiver Alliance.

In this article, we will learn more about caregiver burnout, its initial signs and symptoms, and how you can prevent or manage it. 

What Is Caregiver Burnout, and What Are the Common Signs?

Caregiver burnout occurs when a person feels exhausted physically, emotionally, or mentally due to the prolonged stress of caregiving. Caregiving can be an intense, energy-consuming, and demanding task. It often requires a family caregiver’s support around the clock, from attending doctor’s appointments to managing the care recipient’s daily needs. This is especially challenging for those who have to maintain a full-time job in addition to caregiving duties due to financial responsibilities or constraints. 

The continuous demand of caregiving often affects the physical, mental, and emotional health of a caregiver, leaving them with little to no energy or time to relax. Paradoxically, the responsibilities of caregiving often demand that the caregiver is not taking care of themselves. Caregiving is also often a thankless task, as caring for a loved one is commonly viewed as obligatory. In addition, the recipient of the care may not have the mental or emotional capacity to provide gratitude. For example, in cases of dementia or children with disabilities, the person receiving care may not be aware that they are being cared for or recognize the demands placed on the caregiver. Due to this, caregivers often feel unappreciated, helpless, or unable to continue caring for their loved ones effectively.

Common Signs and Symptoms of Caregiver Burnout

Symptoms of caregiver burnout can manifest in different ways. Some general signs of caregiver burnout include:

• Feeling alone and helpless 
• Inability to sleep comfortably
• Social isolation
• Increase or decrease in appetite
• Irritability or anger toward others
• Loss of concentration
• Increased stress and anxiety
• Depression

How Can I Prevent or Deal With Caregiver Burnout?

If you’re experiencing any of the above symptoms, here are seven ways to prevent or deal with caregiver burnout:

1. Take Small Breaks for Self-Care

Take a break for at least 30 minutes or 1 hour while the care recipient rests. Do not feel guilty for taking a break to care for yourself. Utilize these small breaks to enjoy things you love to do. This will improve your mood and mental health over time. Whenever possible, take lengthier breaks, such as a day or even a weekend off. 

2. Eat a Healthy and Well-Balanced Diet

While taking care of the recipient’s diet plan, you must also take good care of your own diet. Often, recipients of care have very specific dietary needs, and caregivers may fall into the trap of adopting the same diet despite the specialized diet not being a properly balanced diet for the caregiver. Eat a healthy and nutritious diet and drink plenty of water. If sharing meals with the recipient is necessary, make sure to supplement any missing components from their diet into yours. This way, you won’t feel exhausted. A nutritious diet will also keep you healthy, improving your energy and stamina. Many meal plans and subscription services offer well-balanced diets without the added stress of meal preparation when time is the most limiting factor for the caregiver.

3. Exercise Regularly

Many caregivers find that exercise helps to clear the mind, increase energy, and improve sleep quality. Regular activities like meditation, deep breathing, or yoga can greatly benefit caregivers dealing with burnout. Recipients of care often require physical therapy or are recommended to also participate in exercise to mitigate symptoms of their condition. Joining in these activities with the recipient can be an easy way to increase physical activity without adding additional tasks for the caregiver.

4. Stay Organized

Managing caregiving duties like keeping track of medication schedules, doctor’s contact information, and bills can be challenging. If you stay organized, even the most complex tasks can seem less stressful. For example, you can use caregiver-specific apps or calendars to schedule daily tasks. This can help to reduce stress and prevent burnout. 

5. Consider Respite Care Services

A caregiver can take a brief break thanks to the respite care services provided by many communities. These services include everything from adult daycare centers to in-home respite care. With the help of respite care, caregivers can rest, attend to personal matters, or take a break from their caregiving responsibilities.

6. Seek Help When Needed 

Due to exhaustion and the stress of caregiving, you may feel like giving up at some point. This is a sign of burnout, and to prevent this, it’s important to ask friends or family for help with tasks like cleaning, grocery shopping, or providing companionship to the person you’re caring for.

7. Connect With Social Support Groups

You can also join social support groups for people who are in similar situations. Engaging with a support group allows you to share your experiences, reduce feelings of isolation, and establish a sense of connection.

What Are Some Helpful Resources for Caregivers?

If you’re seeking guidance on caring for a loved one with specific health conditions, several reputable organizations offer valuable resources:

• Family Caregiver Alliance
• Family Caregiver Toolbox
• National Institutes of Health (NIH) Caregiver Resources

Conclusion

Caregiver burnout is common and often includes feelings of frustration and fatigue. It is important to recognize early signs of burnout. Implementing coping strategies like seeking support, setting realistic goals, and practicing self-care can enhance your resilience and effectiveness as a caregiver and help prevent caregiver burnout.

References:

1. Practical solutions for caregiver stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/caregiver-stress/art-20044784
2. Schulz, R., Beach, S. R., Czaja, S. J., Martire, L. M., & Monin, J. K. (2020). Family caregiving for older adults. Annual Review of Psychology, 71(1), 635–659. https://doi.org/10.1146/annurev-psych-010419-050754
3. Getting started with Caregiving. (2023). National Institute on Aging. https://www.nia.nih.gov/health/caregiving/getting-started-caregiving
4. Broxson, J., & Feliciano, L. (2020). Understanding the impacts of caregiver stress. Professional Case Management, 25(4), 213–219. https://doi.org/10.1097/ncm.0000000000000414
5. Gérain, P., & Zech, E. (2021). A harmful care: the association of informal caregiver burnout with depression, subjective health, and violence. Journal of Interpersonal Violence, 37(11–12), NP9738–NP9762. https://doi.org/10.1177/0886260520983259
6. Krishnan, S., York, M. K., Backus, D., & Heyn, P. C. (2017). Coping with caregiver burnout when caring for a person with neurodegenerative disease: a guide for caregivers. Archives of Physical Medicine and Rehabilitation, 98(4), 805–807. https://doi.org/10.1016/j.apmr.2016.11.002