Trying to balance work, family life, household chores and transportation on top of caring for your loved one can take a toll.
According to a survey conducted by S&P and AARP, 67% of family caregivers reported difficulty balancing work and life responsibilities. A Guardian survey revealed that 41% of caregivers report low overall well-being.
Those statistics reveal a common denominator: Caregivers face a high risk of burnout.
What is Caregiver Burnout?
It’s a state of physical, emotional and mental exhaustion that can result from stress or overexertion. Caregiver burnout can last days, weeks or months and affects how you look after yourself and others.
Signs of Caregiver Burnout
- Anxiety or depression
- Difficulty completing daily tasks
- Irritability, anger or moodiness
- Lack of concentration
- Social withdrawal
- Changes in sleep habits
- Loss of interest in hobbies or favorite activities
- Frequent illness
- Weight gain or loss
- Failure to attend to your loved one’s needs
Tips for Preventing Caregiver Burnout
#1: Take Care of Yourself First
You can’t effectively care for another person if you’re not at your best. Address your physical, emotional and mental needs by doing the following:
Eat well: A well-balanced diet supports your physical health, energy levels and weight. Enjoy your favorite meal or prepare food for the rest of the week so you don’t have to think about what’s for dinner. Drink plenty of fluids as dehydration can lead to fatigue, headaches and confusion.
Exercise: You don’t have to complete an intense workout to get your blood flowing and relieve stress. Take a walk, go for a bike ride, play a round of golf or tend your garden to get your body moving. Physical activity benefits heart and respiratory health and can refresh and focus your mind.
Manage stress: Caregiver stress management is different for everyone. Breathing techniques, mindfulness and yoga are simple practices that can help calm your mind. Journaling, listening to music and practicing a hobby are also effective ways to express yourself and redirect negative energy.
Get some rest: A good night’s sleep allows your body and mind to recuperate. Go to bed and wake up at the same time as often as possible.
#2: Ask for Assistance
As a caregiver, it’s important to use your support system and know when it’s time to seek assistance. Doing so can help you avoid burnout and give you time to address your needs. Talk with family, friends and neighbors about creating a care schedule to share the responsibility of looking after your loved one.
Reflect on your emotional state and how you cope with negative emotions. Are you turning to substances like drugs or alcohol to deal with stress? It may be time to consider seeking professional help if you struggle with mental health.
#3: Set Attainable Goals
It may take time to establish a consistent self-care routine, so create goals to help you monitor your progress. For example, aim to take a 30-minute walk every day or do breathing techniques for a few minutes before bed each night. Accomplishing those small goals can create a sense of accomplishment and positivity over time. Set realistic expectations as a caregiver, too. Identify aspects of your loved one’s care that you struggle with and work with others to address them.
#4: Learn About Resources
Consult your loved one’s physician or local senior center for information about support services, such as adult day care or respite care. Different types of respite care offer activities, social opportunities, meals and other services to ensure your loved one is safe and comfortable. You can utilize that type of care for a few hours or a few days to complete chores, shop or take a vacation.
#5: Simplify Communication
Keeping everyone informed of your senior’s condition and well-being can be tiring. Streamlining your communication efforts is an easy way to alleviate a bit of caregiver stress. Create a group chat or chain of communication to share wellness updates or ask for help.
Respite Care at Embassy Healthcare
Use Embassy’s respite care to make time for tasks and activities you’ve been putting off. Our friendly, well-trained staff will look after your senior so you can take care of yourself. Call 216-378-2050 to learn more about our locations and services.
