Burnout and Balance: Understanding and Managing Caregiver Stress

“It’s too much.” 

“I’m so exhausted.” 

“I’m burnt out.” 

“I don’t even have my own life anymore.” 

“I don’t think I can keep doing this.” 

We hear these and similar statements from caregivers all the time, indicating a high level of caregiver stress. Caregiving is an incredibly demanding and sometimes thankless job. The responsibility and time invested in caring for a loved one can be all-consuming for the person providing care. 

Luckily, you can pause right now and take a few deep breaths. We are here to offer some immediate relief. There are things you can do now to address this caregiver stress and burnout. 

In this article, we will help you navigate the complex physical, mental, and emotional challenges of caregiver stress, and consider all options available to you. 

Table of Contents

• What Is Caregiver Burnout?
• What Are the Signs of Caregiver Stress Syndrome?
• Can You Recover From Caregiver Burnout?
• 10 Practical Ways To Manage Caregiver Stress
• Senior Services of America Is Here To Help You Avoid Caregiving Stress 

What Is Caregiver Burnout?

Caregiver burnout is a state of emotional, mental, and physical overwhelm and exhaustion that impacts those who provide care, especially when the care needs are long-term. It can feel like there is no end or relief in sight, and it can impact the person providing care in detrimental ways.

Caregiver stress is also known as caregiver burnout or caregiver stress syndrome.

The effects of caregiver burnout can be incredibly harmful to both the caregiver and the person being cared for. A 2021 study found burnout, and especially emotional exhaustion, is significantly associated with depression and low subjective health. When a caregiver has unchecked, chronic stress, it impacts the relationship between the caregiver and the loved one receiving care and can lead to physical and emotional distress in both.

Caring for a loved one with dementia can be especially taxing on the caregiver. This study, which specifically analyzed research about caring for people with dementia, explains that social isolation, poor health, and a negative perspective on caring can indicate burnout and chronic stress in caregivers.

It is important to notice and address the signs of caregiver burnout early, as chronic stress can lead to major physical and mental health concerns for the caregiver, and a drastic decline in the quality of care provided to the patient.

What Are the Signs of Caregiver Stress Syndrome?

Caregiver stress syndrome affects caregivers in a plethora of ways and can be seen in specific physical, mental, emotional, and social indicators.

Physical indicators include:

• Fatigue
• Body aches
• Headaches
• Changes in weight and appetite
• Insomnia
• Weakened immune system and increase in the incidence of illness
• Sleeping too much or not enough

Emotional/mental indicators include:

• Anxiety
• Depression
• Irritability
• Withdrawal
• Difficulty concentrating
• Feeling helpless or hopeless
• Constant worrying and feeling burdened

Social indicators include:

• Feeling bad about yourself or like you’re not good at what you’re doing
• Feeling socially isolated
• Rarely leaving the house
• Engaging less or not at all in activities you once enjoyed
• A shift in attitude from caring and concerned to uncaring and unconcerned

Can You Recover From Caregiver Burnout?

Yes, you can, but you must take time and care for yourself so you can take care of others. No one is a superhero. Caregiving is intense and exhausting. If you want to recover from the burnout you are experiencing, you must make some specific changes to practice better self-care.

Sometimes, the best solution is to find the right senior living community where your loved one can maintain dignity and independence while being cared for competently. Many communities also offer short-term stays, meaning you can benefit from a break from your caregiving duties without making a permanent move. 

10 Practical Ways To Manage Caregiver Stress

#1: Get Help From Others

If people offer to help, let them! Don’t take on this big job all by yourself — and don’t be afraid to ask for help if it isn’t offered. 

Start by making a list of friends and family members of you and your loved one. Break it down a bit further. Next to each person on the list, note their strengths, what you know about their availability, and other thoughts. 

There can be a lot of ways you can get relief from the load on your shoulders. Some people may have time to help spend time with your loved one, giving you breaks, while others may be able to help with food, rides, or navigating the system of senior care. 

Consider things you want and need to do, and things that you used to have time for that you are no longer prioritizing. Cross-reference your list of family and friends and make connections with where and how others can fill in so that you can take care of your needs and wants. Here are some ideas you may not have considered:

• Older kids and teenagers can read to or play games with their loved ones.
• Old friends of your loved one can reconnect by coming over for a weekly movie date with them.
• Neighbors, church members, or busy family members may be thrilled to be asked for something specific, like dropping off Wednesday supper or picking up a grocery order or dry cleaning. 

Many people want to help but don’t know what to offer or what would actually be helpful. After you consider what you need and want, you can call and ask specific people for specific things, based on what you know about their strengths and availability. You will likely be pleasantly surprised by the willingness of others to help when asked. Don’t let it get you down if some people are not able or willing – you might be surprised how many are willing and will be glad you asked. 

#2: Find Caregiving Resources

Many communities offer a variety of services for seniors and people with disabilities. Start with a Google search for your area. Ask what services are available for seniors or people with specific conditions your loved one suffers from. 

There’s a good chance you will find things like: 

• Meal services that offer seniors free or low-cost meals for pickup or delivery
• Grocery delivery
• Shuttle service for doctor appointments and errands
• Volunteer groups that offer in-home services 
• Social events for seniors locally
• Support groups for individuals with particular conditions

#3: Seek Out a Support Group

Others are going through this as well. You are not alone in your struggles. They may have helpful tips, etc., but sometimes it’s good just to have someone with a similar experience to talk to. It’s important to find support from others who can relate to what you are going through. Caregiving doesn’t have to be a lonely experience – in fact, it can be a chance to connect deeply with others and find community and support. 

Search for online support groups on Google and platforms like Facebook. Search as well for caregiver support groups that meet locally through senior service centers or hospitals. Many support groups exist for specific health conditions in addition to general groups for caregivers. 

#4: Set Caregiving Goals You Can Reach

Sometimes, the day-to-day requirements of caregivers can feel overwhelming. There are many ways you can set goals and break down tasks to make life easier and more manageable for yourself and your loved one.

Take large tasks and break them down into simple steps. Even things that don’t seem ‘large’ can feel that way if you are experiencing caregiver burnout. Things like showering and dressing can feel insurmountable. 

Here’s how you can break things down to make the challenging aspects of caregiving feel more doable. 

1. Break each big thing down into smaller steps. 
2. Give yourself and your loved one a reward when you have completed something challenging. 
3. Try to make the activities of daily life fun where you can, as this will help with the mood and attitude of you and your loved one. 
4. Make a daily list of the most important things for each day. Try a “top 3” list of realistic tasks that are the biggest priorities each day. 
5. Complete those 3 things and celebrate your win! 

It can also help to follow a daily routine and schedule. 

Finally, it’s okay to say no to things that feel too big or draining. Work on being in touch with yourself and don’t commit to hosting or attending events that you know would put too much strain on both you and your loved one. Or, use tip 1 and ask for help if you do feel like saying yes, but know it’s too much for you to handle alone.

#5: Educate Yourself

Make it a habit to consistently learn new information about your loved one’s health condition and how to reduce stress for caregivers. The more you understand, the better position you will be in to provide quality, loving care. 

Local hospitals frequently offer classes on tools and techniques for providing care. Learning the best caregiving practices can potentially reduce stress on your body and improve mental health. Here is an online list from the US Department of Health and Human Services of resources available for caregivers. Many of us find ourselves caring for loved ones with increasingly complicated needs, and no foundation of knowledge for how to provide necessary care. It’s important to seek the resources to put yourself in a position to be successful, for your sake and the sake of your loved one. 

#6: Ensure That Legal and Financial Plans Are in Place

No one likes to talk about this element, but it’s so important. Make sure important documents are in place, such as power of attorney, will(s), and a medical directive. 

It’s important to remember that these documents are not for the present but for the future. That said, they need to be completed while your loved one has the capacity to make their own decisions. Waiting too long can make it harder to get things done in an already stressful and difficult time. 

In addition, make sure you have all the important identification and documents collected and accessible. Reference this a great resource to help get started organizing important documents.

#7: Make Time for Yourself

It’s a cliche saying, but it couldn’t be farther from the truth — you can’t take care of others if you are not caring for yourself. 

Make the time to do things you enjoy, see friends, go to your own medical appointments, prioritize your mental health, exercise, and find support groups for caregivers. 

Don’t forget to:

• Visit friends
• Practice hobbies or sports you enjoy
• Take time away from caregiving that is not just work or getting things done
• Use breathwork techniques in moments of stress
• Be kind to yourself, treat yourself, and acknowledge the hard and important work you are doing

#8: Take Care of Your Health

Your health can often fall to the back burner when you are caring for a loved one. 

The following activities can improve your physical and mental health, putting you in a position to be a better caregiver:

• Take walks regularly
• Do physical exercise you enjoy
• Do yoga
• Go to therapy
• Journal
• Meditate
• Attend a support group
• Eat healthy foods
• Stay hydrated 
• Find enjoyable activities you can do with your loved one, like puzzles, games, or trivia

#9: See Your Doctor

Remember to take care of your own health and wellness. Stay on top of routine check-ups and all scheduled appointments. Bring up any struggles you experience as a caregiver to your physician and therapist and ask for resources and support. 

Oftentimes, caregivers can develop serious health problems and die younger than peers who are not serving as caregivers. Prioritizing your health and recognizing signs of burnout early can extend your life and preserve your quality of life.

#10: Use Respite Care Services

Respite care services allow caregivers a break to go to appointments, take a vacation, and more. Senior living communities offer respite care in a variety of ways: 

• Adult daycare programs
• Short-term stays beginning with 7-day or 1-month terms, allowing you a break from caregiving for vacation or handling other things

When staying at a community short-term, your loved one will receive the full range of services and amenities, including dining, activities, and outings.  

There are many reasons why caregivers should take advantage of respite care. We all need and deserve breaks. Caregiving stress should be minimized, and utilizing respite care is one of the very best ways that caregivers can reset and recharge. 

Remember, caregiving is most often a marathon, not a sprint. 

Senior Services of America Is Here To Help You Avoid Caregiving Stress

If you are experiencing caregiving stress, you are not alone. 

At Senior Services of America communities, our passion is providing the very best care to senior citizens, whether through short-term respite care or long-term residential facilities. We work hard to ensure that our residents experience senior living communities that offer optimal quality of life and top amenities. 

Find your nearest community to discover your options today.