Caregiver Burnout: What Is It, and How to Cope?

Being a caregiver, whether done out of love or obligation, can be both rewarding and overwhelming.

Taking care of a child with special needs, a parent with Alzheimer’s disease, or a spouse with a chronic illness can lead to emotional and physical burnout.

A study in Current Psychiatry Reports reported an increased risk of both depression and cardiovascular disease in caregivers.

What does caregiver burnout look like, and what can be done to care for the caregivers?

Symptoms

Caregiver burnout can look like:

• Physical and emotional fatigue
• Increased impatience with your loved one
• Lowered resistance to illness
• Moodiness and increased irritability
• Loss of satisfaction from the caregiving role or feeling resentful about it
• Insomnia, sleeping too much, or not getting restful sleep
• Ignoring your own needs
• Lack of interest in activities and other things you would normally enjoy
• Feeling hopeless, powerless, or being worried about the future

Coping Strategies

Caregivers need to be able to function in their demanding roles. Here are some strategies to help keep life in balance.

1. Ask trusted family, friends, or trained volunteers to help you, even for only an hour or two a day.
2. Focus on the daily things within your control, rather than worry about the unpredictable road ahead.
3. Spend time with friends to lift your spirits.
4. Stay on top of your own health, including medical and dental appointments.
5. Seek professional help if you are struggling with depression or stress. Caregiver support groups also help connect you with others in similar roles and let you know you are not alone.
6. Journaling can help discharge emotions and lessen their intensity.
7. Get physical activity, even if it’s only 10 minutes at a time, to help alleviate stress, elevate your mood, and improve your sleep.
8. Eat a balanced diet including fresh produce, clean protein, foods high in omega-3s (trout, salmon, walnuts, chia and flax seeds), and mood-boosting spices like saffron, turmeric, cinnamon, and rosemary.

Also check out these other KnoWEwell articles and webinar on caregivers:

• How to Recognize Caregiving Stress
• How Do Caregivers Develop Resilience?
• Mindful Meditation Can Reduce Stress in Caregivers
• Caregivers Will Help a Nation in Mourning
• Caring for the Caregiver: Tools to Become a Happier, More Successful Caregiver (webinar)