Caring for an older adult can be meaningful. It can also take a lot of time and energy. If you’re a caregiver, you may have to balance caregiving with work, family, and other responsibilities. Over time, these demands can create stress and even affect your well-being.
Learning to recognize signs of caregiver stress and finding support early may help you protect both what’s meaningful about caregiving as well as your own well-being.
What is caregiver burnout?
Caregiver burnout is commonly used to describe the exhaustion that can develop from ongoing caregiving demands. Exhaustion, frustration, impatience, and trouble coping with day-to-day caregiving demands are a few symptoms of burnout.
Burnout and caregiver stress can look different from person to person, but there are some signs to watch for.
Signs of caregiver stress
According to the National Institute on Aging (NIA), signs of caregiver stress can include:
- Feeling exhausted, overwhelmed, or anxious
- Becoming easily angered or impatient
- Feeling lonely or disconnected
- Having trouble sleeping
- Feeling sad or hopeless
- Losing interest in activities you usually enjoy
- Having frequent headaches, pain, or other physical concerns
- Having too little time for exercise, healthy food, or personal care
Having one of these experiences does not necessarily mean you have caregiver burnout, but ongoing stress can be a reason to seek additional support.
6 ways to help manage caregiver stress
There is no single way to prevent caregiver burnout. However, several strategies recommended by caregiving organizations may help caregivers manage stress and support their well-being.
- Learn your warning signs
Pay attention to how stress affects you. Maybe you sleep less, become impatient, feel overwhelmed, or stop making time for yourself.
Learn your own warning signs and take steps to reduce sources of stress when possible.
- Ask for specific help
You do not have to manage every caregiving responsibility by yourself.
Ask family members, friends, and others for help. Breaking larger responsibilities into smaller, specific tasks can make it easier to share the work.
For example, you could ask someone to:
- Pick up groceries
- Prepare a meal
- Call or visit the member
- Help with transportation
- Stay with the member while you take a break
- Consider respite care
Respite care provides short-term care for an older adult to allow the regular caregiver to take a break. Depending on the situation, respite may be provided at home, through an adult day program, or in another care setting.
If you can, consider respite before becoming exhausted or overwhelmed. Regular respite can help caregivers take needed breaks.
- Stay connected
Caregiving can make it harder to find time for other people and activities.
Reach out to trusted family members or friends and consider an online or in-person caregiver support group. Don’t forget to make time for enjoyable activities when possible.
- Take care of your own health
Make time for healthy habits like getting enough physical activity, eating a balanced diet, prioritizing sleep, and keeping up with routine healthcare visits.
- Build a support network
Caregiving often works better as a shared effort. Family members, friends, neighbors, community organizations, and professional services may all be able to help with different needs. Try sharing caregiving responsibilities when possible. Family, friends, health care professionals, community organizations, and other resources may be sources of support.
For members who use a VRI personal emergency response system (PERS), the service can also be one part of their broader support network. Each PERS member gets access to trained support during emergencies, including falls and urgent safety situations, as well as non-emergencies. Its purpose includes supporting independent living and making help available when needed. While PERS does not replace a caregiver, it can serve as another source of support for a member when assistance is needed.
When to seek additional support
If caregiving stress is affecting your health or daily life, consider talking with your health care provider or a mental health professional. Caregiver support groups and community resources can be other possible sources of help.
Support yourself while supporting someone else
Caregiving can be demanding, and caregivers may benefit from having support of their own. Paying attention to stress, sharing responsibilities, taking breaks, and staying connected are practical steps recommended by trusted caregiving resources.
Start small. Think of one caregiving task that someone else could help with this week.
Sources: Caregiving — NIA
