What is caregiver burnout?

If you’re caring for an aging loved one, you may take pride in handling their care on your own and knowing that you’re there when they need you. Maybe you’re an empty nester or retiree, and caregiving is something you genuinely want to do.

Even with the best intentions and a strong commitment to your loved one, caregiver burnout, also called caregiver stress, can set in. It may be especially difficult when your loved one has Alzheimer’s disease, another type of dementia, or mobility challenges.

What is caregiver burnout?

Caregiver burnout is defined by Cleveland Clinic as “a state of physical, emotional, and mental exhaustion that may be accompanied by a change in attitude, from positive and caring to negative and unconcerned.”¹

Caregiver burnout can develop slowly, sometimes without you always being aware of what’s happening. The ongoing stress of caring for someone full-time can gradually drain your emotional and spiritual well-being, leaving you exhausted and less able to manage the demands of daily care.

Burnout is common among family caregivers, and it deserves compassion and attention rather than guilt. Joining one or more support groups is one way to care for yourself, and many caregiver support services are available. Let’s take a closer look at the signs and what may help.

5 signs of caregiver burnout in family caregivers

If you’re caring for a family member or someone else and recognize any of the signs below in your own life, you may be experiencing burnout and need additional support.

• Wide emotional swings: You feel happy one minute, then sad or helpless the next. As you move through the emotional ups and downs of caregiving, your mood may shift quickly from joy to anger. Frequent mood swings can be a definite sign that something’s wrong.

• Getting sick often: You catch every bug that comes your way. Stress might suppress your immune system and cause you to get sick more often. If you’re becoming sick more frequently or staying sick longer than you used to, pay attention to what your body is telling you.

• A short temper: You’re snapping at everyone. When you feel helpless or overwhelmed, you may be more likely to overreact to what other people do or don’t do. This can be a clear sign that you need a break or time-out.

• Little or no physical activity: You know you should exercise, but you can’t find or make the time. Caregiving is a marathon, not a sprint. Making room for physical activity can help you care for yourself and keep going through each mile along the way.

• Losing interest in socializing: You can’t remember the last time you met a friend for dinner or a movie. Motivated by a mix of love, loyalty, and sometimes guilt, family caregivers may rarely allow themselves an evening out. Give yourself time to reconnect and catch up with people who matter to you. Social connection matters for older adults, but it’s important for family caregivers, too.

Other caregiver burnout symptoms can include, but aren’t limited to:

• Being unable to concentrate

• Feeling sad all the time

• Feeling anxious or fearful

• Feeling lethargic or low on energy

• Feeling guilty or worthless

• Feeling depressed for two weeks or more

• Relying on alcohol to relax

• Having lingering backaches, skin rashes, or flu symptoms

How to treat caregiver burnout

Caregiver burnout can sometimes reach a point where your health and safety, or your loved one’s, are at risk. When that happens, it’s vital to step back and take a break.

Recognizing the signs of caregiver burnout before it reaches that point can help you address and relieve stress, make necessary changes, and find the right support.

Self-care can help address burnout

If you’re caring for a loved one whose health is declining, you need support and practical assistance from family and friends. Caregiver support groups, including online communities, can also connect you with people who understand what you’re experiencing and can relate to the challenges you face.

Being a family caregiver doesn’t mean giving up on caring for yourself. Your mental health is just as important. Regularly missing downtime, activities outside the home, and opportunities for fun can contribute to caregiver burnout. Still, taking that time for yourself may bring difficult feelings of guilt.

Caring for yourself also helps you care for the person who depends on you to be present each day. Don’t feel guilty or wait until you’re completely burned out to attend to your own needs. Emotional and physical exhaustion can take a real toll over time.

The following signs of caregiver burnout may indicate that it’s time to make some changes and seek support.

Consider respite care

Family caregivers can try short-term respite care with help from senior living communities. Respite care can give you a chance to relax, rest, and catch your breath.

If you decide to use respite care, reassure your loved one that they’ll be well cared for while you rest and restore your energy. They may even appreciate the change of scenery and the opportunity to socialize with people their age for a while.

A short-term respite stay in senior living may be ideal if you’re starting to feel overwhelmed, stressed, or depressed. Caring for yourself includes recognizing when you need support and taking a break when you need one.

Focus on your health and wellness

If you’re a family caregiver, taking care of your own health and making time for wellness activities can make a meaningful difference. Family members can also encourage and support these activities, which may include:

• Taking frequent, short walks

• Exercising regularly

• Eating well

• Making time for relaxation and meditation

• Trying massage therapy

Many types and levels of caregiver support are available. Recognizing the signs of burnout is the first step toward finding the right level of support and making sure you continue caring for yourself.

Family caregiver support starts with you

Caregiver burnout is a real and challenging experience that deserves your attention. Caring for someone can be fulfilling, but it can also affect your mental, emotional, and physical well-being. Recognizing the signs and taking proactive steps to prevent or address burnout is essential.

Most importantly, remember that you’re not alone in this caregiving journey. Reach out for help, find community with a caregiver support group, and use the caregiver resources available in your community.︎