Feeling exhausted, overwhelmed, and on the verge of collapse? You might be experiencing caregiver burnout. Millions of Americans dedicate themselves to caring for loved ones, but this vital role can take a toll on their physical and mental well-being. According to a 2023 report from AARP, over 38 million Americans provide at least 18 hours a week of unpaid support to the elderly and individuals with disabilities. Many of these caregivers struggle with burnout, leaving them feeling depleted and unable to provide the best care possible.
This blog post will equip you with the knowledge to identify caregiver burnout, understand its causes, and most importantly, learn effective strategies to prevent it. Read on to discover how to prioritize self-care, set boundaries, and access valuable resources to ensure your well-being and continue providing exceptional care for your loved one.
What is caregiver burnout?
Caregiver burden, caretaker burnout, caregiver burnout — these terms reference the same thing: a state of physical, emotional, and mental exhaustion related to the prolonged, high-level stress that can accompany providing care for another person. The Cleveland Clinic notes that burnout typically occurs when a caregiver has done more “than they are able, physically or financially.”
Emotional overextension and guilt can also contribute. Many caregivers find themselves burned out when they put their needs below the needs of the person they’re caring for. Guilt may cause caregivers to ask themselves difficult questions like, “How could I take a break when my loved one needs so much?” or “Should I be doing more?”
However, when we take time for ourselves, we recharge and can perform better as a caregiver. Guilt is an especially powerful factor when a child cares for a parent, as the relationship dynamics have developed over decades and are well entrenched. Because these caregivers are at particular risk of burnout, it’s crucial that they practice self-care and set clear boundaries and objectives.
Caregiver burnout symptoms
The signs of caregiver burnout are diverse and subtle. Chief among all signs is a pervasive feeling of “drowning” from daily responsibilities. If you find yourself feeling constantly apathetic, anxious, or distressed, you may be suffering from caregiver burnout. Read on to learn the physical, mental, and behavioral symptoms of caregiver burnout.
Physical symptoms
- Pervasive physical soreness that’s hard to diagnose
- Constant, persistent headaches
- Reduced appetite
- Troubled, poor sleep
- Frequent bouts of illness
- Diagnosis of otherwise unexpected chronic conditions, such as high blood pressure
Mental symptoms
- Helplessness or feeling one is unable to make a change
- Melancholy or cynicism that’s hard to dispel
- Feeling uncoupled from one’s life or society in general
- Consistent, high-level anxiety or “fight or flight” response
Behavioral symptoms
- Increased use of drugs or alcohol to numb or escape
- Heightened irritability or bouts of anger
- Withdrawing from friends and family
- Forgetting obligations or letting responsibilities slip
Causes of caregiver burnout
Everyone is susceptible to burnout, and work isn’t the only culprit. Lifestyle and personality play a role, too. If you’re the type of person who does whatever it takes to get a job done — which often means blurring the line between work and private life — you may be at risk for burnout when thrust into the role of caregiver, so make sure to establish clear expectations with your loved one.
Here are some key factors causing caregiver burnout, according to Cleveland Clinic:
- Role confusion. Many caregivers don’t seek out the role and may be unexpectedly forced into the work. These caregivers are often the spouse, child, or friend of the person in need of care. The resulting confusion between personal and professional roles can lead to friction and stress.
- Unrealistic expectations. Most caregivers take on the work with the hope that their efforts will play a direct part in their loved one’s recovery. However, some patients face progressive, terminal diseases or conditions. This is especially common for caretakers of older adults who have dementia.
- Lack of control. Whether in work or private life, lack of control is a stressor that can quickly lead to apathy and disengagement. Many caregivers lack the resources they feel are necessary to put their loved one at ease or restore them to full health.
- Unreasonable demands. On top of a loved one’s demands, caregivers often expect too much of themselves, which creates potentially impossible standards. When the bond between the loved one and caregiver is close, the caregiver may feel that providing care is their sole responsibility, and this can quickly lead to feeling overwhelmed.
Caregiver burnout in medical terminology
Caregiver burnout, termed caregiver role strain in the medical field, is a serious enough phenomenon that it was accepted as a medical diagnosis in 1992 by NANDA International, a professional nursing organization focused on standardizing nursing terminology. NANDA identified a need for the term because nurses are uniquely positioned to “play a significant part in reducing the role strain caregivers feel or preventing its occurrence.” NANDA writers note caregiver role strain “can be measured and identified by nurses. It can be predicted, and interventions can be instituted to diminish its effects or decrease the likelihood of its onset.”
How to prevent and treat caregiver burnout
Recognizing the symptoms of burnout is the first step to healing. The good news is that burnout treatment and prevention require only the establishment — or resumption — of healthy life habits and clear boundaries. Remember: You are not alone, and there are numerous organizations and resources available to you.
First, reduce your stress
Consider mindfulness. When you’re burned out, meditating might seem like the last thing you want to do. However, numerous studies have shown mindfulness is an effective, noninvasive way to regulate mood quickly, and its extra health benefits are powerful.
Set clear boundaries and be honest with yourself. Sometimes, caring for someone means telling them you can’t. Or, maybe you’re able to provide care but have outside obligations that can’t be put down.Consider formalizing your caregiving arrangement. When we accept the role of caregiver, we naturally want to give it everything we have, but if we do that, we have nothing left for ourselves.
Attempt to resolve family disputes. Perhaps siblings or other close parties aren’t helping as much as they could, and too much of the care burden rests on you.These conversations can be difficult, but braving them can mean securing more help and offloading some of the stress.
Prepare by reviewing expert tips to help support your loved one living at home with dementia. There’s always a new idea that might provide a solution to a challenge you’re facing.
Find support with other caregivers. Even your best friends and closest family members may not understand what you go through as a caregiver. But your fellow caregivers do. A support group is a great way to connect quickly with like-minded people. AgingCare hosts robust, online, caregiver forums.
If self-care is not enough, consider outside help
Consider outside support through respite care, a part-time care model that may provide the break you need to continue being your best caregiver self. In some cases, Medicare may pay for respite care.
Consider some home-health help. Are you taking an all-or-nothing approach to caring for your loved one? Perhaps some of the duties — like assistance with toileting and bathing — are too much for you physically, but meal preparation, socializing with your loved one, and other lighter duties are engaging and enable bonding. Hiring home-health help may reduce your burden while enabling you to continue caring for your loved one.
A step further from respite care is memory care. If your loved one has dementia or a related condition or is beginning to show signs, your burden is particularly complex and heavy. Memory care offers an environment and makes use of resources designed specifically for seniors suffering from dementia and related conditions.
Consider talking with a Senior Living Advisor. They’re experts in the care options available in your area, and their services are typically free to you.
Our thanks to A Place for Mom for contributing this post.
