Caregiver Burnout: Preventative Steps

By Seija Grant, MEd CP, RP (Qualifying)

Are you a caregiver for an elderly parent, dependent child or adult?  Or do you practice caregiving as a career choice? Not identifying and dealing with your Caregiver Burnout can result in Compassion Fatigue (lack of empathy) and is now starting to be recognized as having similar symptoms to Post-Traumatic Stress Disorder (PTSD). It is important to pay attention to the signs and symptoms that your body is trying to tell you so that you can stop it in its tracks. So, what are the signs and symptoms?  Well it starts with the body’s stress response—see below for some things to look out for. 

Signs and symptoms of Caregiver Stress:

• Anxiety, depression, irritability 
• Feeling tired and run down
• Difficulty sleeping (falling asleep and/or staying asleep)
• Overreacting to minor issues/concerns
• New or worsening health problems
• Trouble concentrating
• Feeling increasingly resentful
• Drinking, smoking or eating more than usual
• Neglecting your responsibilities
• Cutting back of leisure activities that you once enjoyed

Signs and symptoms of Caregiver Burnout:

• Less energy than you used to have
• Getting sick frequently
• Constantly feeling exhausted, even after sleeping
• Neglecting your own needs, because you’re too busy or don’t care
• Life revolves around caregiving, little satisfaction felt
• Trouble relaxing, even when you get a break
• Increasingly impatient and irritable with the person you are caring for
• Feeling helpless and hopeless

Do you identify with any of these signs and symptoms?  Well that’s the first step--identification. Now what do you do?  Here are some tips for coping with Caregiver Stress and Burnout.
Tips:

1. Focus on the positive aspects of caregiving—why you are in this position? Why did you make this choice? It likely has something to do with your values, repaying care to those who have supported you in the past, or maybe even setting a good example for others.
2. Focus on what you can control, for example: how you react to problems as they arise. The only thing you can truly ever control is yourself, so check in on how are you handling things. Set up some boundaries to protect yourself, figuring out what lengths you are willing to go to and what your limits are. Also, try saying “NO” to extra responsibilities—you can only take on so much at once!
3. Celebrate the small achievements you have made possible. Don’t underestimate the impact of your efforts!
4. Seek out the appreciation you need—caregivers who feel appreciated experience greater physical and emotional health. Here are some ways to do so if the person you’re caring for isn’t able to show their appreciation:

• Imagine how your loved one would respond if they were healthy (they would respond with gratitude)
• Applaud your own efforts (make a list— this is a form of internal validation)
• Talk to a supportive family member or friend (to receive acknowledgement)

    5. Ask for help. What do we mean by that?  Well…

• Access respite care if possible, either by a family member or professional services
• Speak up, voice how you feel rather than keeping it inside, ask someone to share the burden emotionally

    6. Spread the responsibility, delegate tasks to others who are able to help out.

• Say “yes” when someone offers assistance—don’t be stubborn or try to be polite, accept the help!
• Be willing to surrender your control, allow others to help in their own way without micromanaging them

   7. Set up a regular check-in, ask a loved one to check in on you weekly (or more frequently) to see how you are doing.
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Other than that, what you can do is to practice self-care. Give yourself permission to take a break from caregiving.  If you are not able to take care of yourself, you will not be able to care for others. Think about the analogy of oxygen masks on a plane—as a caregiver you have to put your own mask on first before helping others with theirs. The same goes for any form of caregiving. How can you provide support when you have nothing left to give?  Some things that need to remain prioritized are: maintenance of your own personal relationships and health, activities that bring you enjoyment, and getting yourself out of the house. Find small ways to pamper yourself, seek out laughter and fun (you deserve it!). Don’t forget to exercise, eat well, and get enough sleep (7-8 hours for most).  As an added bonus, give yourself the gift of “you-time” with a little meditation break.  Another idea to increase your mental wellbeing is to join a support group for caregivers—either online or in person. Having people who can understand your perspective and experience can be extremely validating. 

References: https://www.helpguide.org/articles/stress/caregiver-stress-and-burnout.htm