Taking care of elderly and distressed people, especially if it is one’s own loved one, can be a very rewarding job. However, it is also very stressful and in the long run can lead to a number of problems, including so-called “caregiver burnout.”
Numerous researches show that caregivers are more prone to develop physical and mental problems than the average person. This occurs because they are subjected not only to a great deal of physical strain, but also to a great deal of mental strain due to the management of caregivers.
The work hours are long, and it happens that caregivers begin to neglect their own health, falling victim to stress and anxiety that in the long run can lead to a lowered quality of life.
The good news is that caregiver burnout can be prevented and avoided. Some simple lifestyle changes can often be enough.
Meditation, healthy living, socializing, sports and some “me time” are enough in some cases to maintain a healthy and balanced life. Getting help from friends, family or support groups can also prove helpful. Last but not least, accepting that you are only human and have limits is an important way to prevent caregiver frustration.
Needing a break or asking for help is not something to be ashamed of. Caregivers are also human beings and need time to themselves. By following some of our tips you can have significant improvements in your lifestyle. After all, if you do not take care of yourself, you will not be able to properly care for others in need.
Table of Contents:
I. Symptoms of caregiver burnout
II. 10 Tips for coping with caregiver burnout
- Recognize your limits
- Take some time for yourself
- Try meditation
- Accept help from others
- Maintain a healthy lifestyle
- Maintain an active social life
- Don’t be afraid to share
- Join a caregiver support group
- Reclaim your identity
- Get a pet
Symptoms of caregiver burnout
Caregivers often do not realize that they have burnout syndrome. They think it is just normal work stress or mild anxiety, a temporary phase that will pass on its own. However, this is not always the case, and it is important to give proper weight to the symptoms that occur so as not to make the situation worse.
There are no strict criteria for diagnosing stress in caregivers. However, there are some symptoms of burnout that could be a red flag. If you have any of these symptoms, then you may be on the path to burnout and should consider some preventive measures:
- Unhealthy eating patterns
- Unusual weight changes (gain or loss)
- Poor sleep quality
- Perennial fatigue (chronic caregiver fatigue)
- Feelings of unhappiness and suffering
- Constant stress and irritability
- Inability to maintain social commitments and relationships outside of work
- Loss of interest in non-work-related activities (e.g., hobbies, going out, music)
- Neglect of physical symptoms
If these symptoms sound familiar, then it could be that you have caregiver stress syndrome. It’s probably time to take a step back and prioritize your health. To do so, we have put together some practical and helpful tips for you to follow.
10 tips for dealing with caregiver stress and burnout
Small lifestyle changes and a couple of new habits can go a long way toward preventing caregiver burnout. These tips will help you reduce stress and give you the right mental balance as you do your best to care for those close to you.
1. Recognize your limitations
Acceptance is the key to mental stability in various aspects of our lives. As a caregiver, you have to accept the fact that not everything depends on you.
You can do your best to help an elderly person have an excellent quality of life. However, there are limits to what is in your power. There are things that simply cannot be controlled. Progressive or terminal illnesses persist in every case and debilitate caregivers despite all your efforts to care for them.
By accepting that it is not your fault, you avoid guilt over the normal deterioration of the person’s condition.
At times when you feel overwhelmed, repeat this phrase to yourself:
Believe in yourself and all that you are. Know that there is something within you that is greater than any obstacle.” – Christian D. Larson
Image 1: Woman stressed by overwork.
2. Take some time for yourself
Caregivers are often consumed by their work. So many hours of the day go to the care of the elderly caregiver, taking away space from their own private sphere.
Even as a caregiver you still need to take care of yourself. You need free time to relax, meet friends, go out, read, listen to music. Time to do something other than caregiving.
By taking “time for yourself,” you avoid overloading your brain and body. You maintain a more balanced mental health and do not feel like life is slipping out of your hands. Hobbies, outings, music and other recreational activities play an essential role in preventing stress in caregivers.
Image 2: Woman stressed from overwork.
3. Try meditation
If meditation nowadays seems like a solution for every problem, it is because it is really effective. Meditation is one of the oldest practices for combating stress and being able to live a mindful life.
For millennia, meditation has been a way to achieve a sense of calm, peace and balance for both mind and body. There are many forms of meditation, however the most popular exercises at this time are breathing exercises.
By redirecting your attention to breathing, you train your brain to live in the moment and leave work-related problems behind, at least for a while.
In addition to being a highly recommended cure for caregiver stress, meditation requires no investment other than your time. You can use free apps, such as Calm or Headspace, to perform guided meditations and breathing exercises.
Image 3: Meditation is an excellent cure for caregiver stress
4. Accept help from others
People who care for others for a living, such as nurses or caregivers, often get used to only giving help and never receiving it. Helping becomes a mission for them, and they instead struggle to ask for a hand when they need it because they don’t want to show weakness.
As a caregiver, you also need others. You should not be ashamed to ask for or accept help from a friend, family member or therapist. Whether it is someone who only offers to listen to you, prepare food for you or keep you company, you should never turn them down.
By allowing those who love you to care for you, you can cope with caregiver stress and continue to effectively care for the person you care for.
Image 4: Group therapy, a great way to overcome problems
5. Maintain a healthy lifestyle
A healthy body is the key to a healthy mind. Caregivers often neglect their physical health because they lack the time and energy to take care of themselves and lead a healthy lifestyle.
Missing doctor’s appointments, having an unhealthy diet, giving up sports, and getting little sleep are just a few of the things you often go through. If this sounds like a description of your lifestyle, it means it’s time for a change.
You should take a step back and put things in order. Your physical health is a priority. A healthy lifestyle can increase both your physical energy and your mood. You can try:
- Jogging more often
- Cycling to and from work
- Eat more vegetables, fresh foods and fruits
- Maintain regular meal times
- Drink at least 2 liters of water daily
- Sleep 7-8 hours a day
- Keeping doctor’s appointments, no matter what happens
Image 5: Table with vegetables, fruits, vegetables, etc. for healthy eating
6. Maintain an active social life
We are social beings. We live to connect with other people. Close contact with family, friends, etc. is a key part of having a healthy and happy life.
People who do stressful and strenuous jobs, such as caregivers, often neglect their social. In fact, social isolation can be both a cause and an effect of caregiver burnout. It can cause a vicious cycle that needs to be broken.
Calling family members regularly, meeting often with friends even for a simple coffee after work are small things but they help so much to lift the mood.
Do not avoid romantic relationships if possible, even if you think you do not have enough time. Maybe finding The Right Partner can help improve the situation and live life with less stress and more happiness while keeping burnout at bay.
Image 6: Group of friends spending an evening together
7. Don’t be afraid to share
Sometimes, the simplest of actions can contain the answer to all our needs. Simply “talking” can help take away the caregiver’s stress. It is one of the best tips for dealing with this problem.
Letting go of your thoughts, feelings and emotions with a person you trust can make you feel more relieved. Once you understand how sharing your feelings can help you feel better, we’re sure you won’t stop.
Don’t expect others to always take the initiative. When you feel like sharing what’s on your mind make a phone call to the person you trust most. This will help you deal with problems and avoid caregiver burnout.
Image 7: Sharing and support from people close to us is essential
8. Join a caregiver support group.
Caregiver burnout is much more common than you might think. Most caregivers, at some point in their lives, experience these symptoms. That is why there are many support groups and online communities dedicated to this cause.
You can share your thoughts, concerns, problems and questions with caregivers like you. They can offer answers, support, and advice for dealing with caregiver stress. Group members can become your support system-just like a second family.
You can find discussion forums on websites such as Disabled and Welforum to share experiences and stories with other caregivers. When united, caregiver burnout has no escape.
Image 8: Caregiver support group
9. Reclaim your identity
Choosing or needing to care for your loved ones 24 hours a day is likely to cause you to lose your identity.
You continue to be a loving son/daughter or partner but can risk giving up your personal life or dreams.
The guilt you feel is a natural reaction to the love you have for your loved ones, but eventually you may feel alienated and depressed.
Give, when you can, priority to the things that give your life color and happiness.
10. Get a pet
Well, this might seem counterintuitive, knowing that you already have too many commitments, but hear us out.
Adopting a pet can be very rewarding. Those furry companions can give us the mental support we need. They can be a great source of love and comfort and make everything much more pleasant.
If you think a dog is too much work consider getting a cat. Dogs need more attention and should not be left alone for too long. However, dogs can be much more affectionate.
Whichever animal you choose, it can be a stress reliever and one more reason to avoid burnout and stress.
Being a caregiver can be physically and mentally exhausting. By making some lifestyle changes and adopting a couple of new habits, you can prevent burnout and caregiver stress and stay at the top of your game.
Image 10: Woman with a dog. Pet therapy is almost always the solution.
FAQs
Why is being a caregiver difficult for health?
Caregivers tend to work long hours and thus tend to neglect their personal lives and self-care. They have irregular meal times, get less exercise and eat poorly. In addition, caregiving can be physically demanding and can stress muscles and bones.
What is caregiver guilt?
Caregiver guilt is when caregivers feel guilty about their patient’s deterioration or lack of improvement. They feel responsible for things going wrong, as if they could have done more. This is a common feeling among caregivers caring for the chronically or terminally ill.
Does being a caregiver shorten life?
Being a caregiver per se does not shorten life. However, the unhealthy lifestyle that might be associated with being a caregiver can make one more prone to certain problems.
What percentage of caregivers are depressed?
Some estimates show that 1 in 5 caregivers are dealing with depression. This percentage is twice as high as in the normal population.
What to say to a stressed caregiver?
You should first try to understand what the person is going through. Avoid giving direct advice and rather focus on letting them talk about how they are feeling. Once they get it all out, and you both understand why he or she is feeling stressed, you can together find ways to deal with the problem.
How do you cheer up a caregiver?
You can cheer him up with a simple “thank you.” Even a compliment to his new clothes or appearance might work. The most important thing is to make sure you appreciate their work. Ask them more often about their problems and concerns, and finally you can consider giving them a gift.