How to Come Back from Caregiver Burnout

Caregiving can be a meaningful way to find purpose and to connect with your parent, partner or another loved one who needs support. Still, it’s a massive undertaking. Sometimes, you may find yourself overwhelmed and struggling to balance caregiving with your other family and work responsibilities.

If you’re facing caregiver burnout, there are steps that may help you feel more supported and balanced. Here’s what to know.

What Is Caregiver Burnout?

Caregiver burnout is when you get worn out from the stress of taking care of your loved one. You may notice both emotional and physical symptoms.

Emotional symptoms:

• Anxiety
• Depression
• Feeling hopeless
• Feeling sad or having a low mood
• Irritability, anger or frustration
• Lack of motivation
• Not finding enjoyment in activities you normally like
• Not taking care of your health
• Trouble concentrating
• Withdrawing from family and friends

Physical symptoms:

• Changes in your appetite
• Exhaustion
• Fatigue
• Getting sick more than usual
• Sleeping poorly
• Weight gain or weight loss

What Causes Caregiver Burnout?

Caregiver fatigue or burnout can happen because caregiving is so demanding that it can be difficult to take care of yourself. You may find yourself caring for a loved one for many years, and their condition might get worse. Almost all long-term caregivers experience burnout at some point.

Recovering From Burnout

These tips can help you get past burnout and may keep it from happening again.

Ask for Help

When a loved one needs support, you can’t do everything yourself. Here’s what can help:

• Be ready to accept help. Keep a list of small tasks others can do, and when they offer, take them up on it.
• Include others. Maybe you can handle medical appointments and home health care, while someone else manages shopping and errands. Family members or friends who live far away can still help. For example, they can order groceries and have them delivered to you, or manage online banking.
• Look into respite care. Ask your family members or friends if they can take over caregiving for a while so you can get a break. You may also want to check into adult daycare facilities or in-home assistance, so you have some time to care for yourself to do things you enjoy, get out of the house and prioritize your other relationships.
• Talk about what’s needed. Other people may not know what all the caregiving responsibilities are and how much they cost. Make sure they understand, and have these discussions regularly as your loved one’s needs change.

Take Care of Your Health

Good lifestyle habits are especially important for caregivers:

• Choose healthy foods. Make produce, whole grains, lean meat and healthy fats the center of your diet.
• Get some physical activity. Exercise is good for your body, plus it can lower stress and improve your mood. If you don’t have time for a long workout, try to fit in short bursts of activity.
• Keep up with your own medical care. Caregivers may spend a lot of time at their loved one’s appointments and neglect their own. See your providers and have your screenings on schedule.
• Prioritize your sleep. Aim for seven to eight hours of sleep most nights. Sleep helps you stay healthy and can improve your mood and your ability to cope with stress.

Get Mental Health Support

Many caregivers have negative thoughts and emotions. To manage them, it can help to:

• Join a support group. Caregiver support groups give you a place to share your struggles with others who understand. They can help you feel less alone. Online support groups can be a good option if it’s hard for you to leave the house.
• Seek professional help. Talking to a mental health counselor or therapist can help you find ways to cope with your caregiving responsibilities and their effects on you. Reach out to a provider at Sutter for the support you need.
• Talk to a friend or family member. Your loved one might not be able to show that they appreciate your efforts. Share your emotions with someone else and ask for acknowledgement if you don’t feel valued.