Help with managing caregiver burnout

Managing stress as a caregiver

Unmanaged stress can hurt a person’s health. Fortunately, there are ways to help manage it with a few tricks.

• Set goals. One big caregiver challenge is too many tasks. They can ask themselves, “What’s the one thing that has to get done today?” Then, create some grace around what’s realistic. And if it’s helpful, set up a daily routine to help them and their charge set expectations and stay on track.
• Be realistic about the situation. Learn what can and can’t be done about a person’s condition. A caregiver should take it one day at a time, reminding themselves that they are doing the best they can.
• Learn to say no. Are requests outside caregiving also adding undue stress? Caregivers can delegate some tasks to family, friends or coworkers to give more room to breathe. Chances are they’d do the same.
• Take a break. Look into respite care (in home or out), adult care centers and programs, and short-term nursing homes. These options can give some time, even just a few hours, to help recharge.

Taking time for themselves

As the saying goes, you can’t pour from an empty cup. Managing burnout requires a person to put energy back into themselves, too.

• Care for themselves — first. A caregiver should get good sleep and regular exercise (even if it’s just walking) as well as eat well and drink plenty of water. They should keep up to date with their own vaccinations and medical appointments. And they should always tell their health care provider if they have symptoms of burnout, such as sleeplessness, anxiety or feelings of hopelessness.
• Ask for (and say yes to) help. Other people in a caregiver’s life may want to pitch in but don’t know how. Make a list of specific tasks and see which they can take on. Perhaps it’s making a meal once a week, giving a ride to appointments, picking up supplies or spending a few hours with their charge as they do other things. They might coordinate their volunteers through free online tools.
• Practice relaxing. Deep breathing, meditation, progressive muscle relaxation and yoga are tried-and-true de-stressors. Caregivers can look for how-to classes or guides online. Humor also does wonders for the body and soul. They can watch funny videos, TV shows — or whatever makes them laugh.
• Create a social network. Caregivers should stay in touch — in person or virtually — with family and friends who support them. They can schedule time weekly to meet a buddy for a walk, a coffee date or just a chat on the phone.

Finding caregiver resources

Help is there if a caregiver needs it — and there’s certainly no shame in seeking it out. Here’s where to start.

• Talk it out with a professional. Burnout is a serious medical concern. So, if a caregiver is feeling at the end of their rope, they should consult a counselor, health care provider, social worker or therapist. They can offer additional resources or coping strategies. Remember, anyone can reach out 24/7 by calling or texting 988, the Suicide and Crisis Lifeline, which is there to help with mental health emergencies.
• Seek outside support and get connected. To address caregiving for specific health issues, look for a caregiving class, local government organizations or a support group. Start with a local Area Agency on Aging or Aging and Disability Resource Center. Some support is available as web-based resources or mobile apps. Through these places, a caregiver might find more ways to lighten their mind and their caregiving load.

This content is for informational purposes only and is not medical advice. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.