How to cope with caregiver burnout

If you’re a caregiver for a loved one, but often find yourself feeling overwhelmed and stretched too thin, know that you’re not alone. Caregiver burnout is all too common, but there is information and support available to help you through.

Recognising the signs of burnout and taking proactive steps can make all the difference – not just for your wellbeing, but also for the quality of care you provide.

Recognising the signs of caregiver burnout

Caregiver burnout doesn’t happen overnight. Often, it creeps in gradually and manifests in ways you may not immediately notice.

Some common signs to watch for include:

Physical exhaustion: Feeling drained even after a good night’s sleep, frequent illnesses or changes in your appetite and sleep habits
Emotional distress: Constant feelings of overwhelm, irritability, anxiety or depression
Mental fatigue: Struggling to focus, make decisions or remember important details
Social withdrawal: Avoiding friends and family or losing interest in activities that once brought you joy
Neglecting personal needs: Skipping meals, neglecting hygiene or putting your own health on the back burner

If any of these sound familiar, it’s important to act early. Ignoring the signs can lead to more significant health issues for you and impact your ability to care for your loved one.

Taking care of yourself

We know it can feel counterintuitive putting yourself first when someone else relies on you. But much like fitting your own oxygen mask on a plane before helping those around you, prioritising your own health and happiness as a caregiver will allow you to provide the best care possible.

Here are some practical strategies to help:

Set boundaries: Recognise your limits and learn to say no to tasks that exceed them. Sharing responsibilities with family, friends, or professional caregivers can lighten your load.
Take breaks: Schedule regular ‘you time’, even if it’s just a 10-minute walk, listening to your favourite playlist or catching up with a friend.
Embrace self-care: Fuel your body with nutritious meals, stay active and aim for enough rest each night. Little habits like these go a long way in keeping you resilient.
Find support: Talk openly with someone you trust about how you’re feeling. Caregiver support groups, either in-person or online, can also connect you with others who understand your challenges. If needed, don’t hesitate to seek help from a counsellor or therapist.
Practice mindfulness: Activities like meditation, deep breathing or even sitting quietly in nature can help ground you and reduce stress.
Celebrate wins: Focus on the positives in your caregiving journey. Acknowledge the difference you’re making in your loved one’s life and celebrate small successes along the way.

Remember, you’re not alone

Seeking help is a sign of strength, not weakness. By addressing burnout early and making self-care a priority, you’re ensuring that you can continue to provide the care and support your loved one needs.

If you’re feeling overwhelmed, don’t hesitate to reach out. Whether it’s through professional respite services, friends or fellow caregivers, support is available to help you navigate this journey.

You deserve care, too.