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Feeling stressed, overwhelmed or anxious? How to handle caregiver burnout

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Caregiving isn’t an easy job, taking both a physical and emotional toll on those who are caring for an aging or disabled friend or loved one. Caregivers often experience stress and fatigue, which, if left unchecked, can eventually lead to caregiver burnout. In this post, we’ll discuss the causes of caregiver burnout, signs and symptoms of caregiver burnout to watch for, and helpful tips and strategies for prevention.

What Causes Caregiver Burnout?

Long-term stress is one of the primary causes of caregiver burnout. It happens when caregivers are overwhelmed with their day to day responsibilities and tasks for many weeks or months. Coupled with the emotional toll of caring for an aging or disabled loved one, ongoing stress eventually builds up and can lead to caregivers losing the interest and motivation they once had in meeting their loved one’s care needs.

Caregivers may experience frustration and fatigue, but those who are experiencing burnout may not be able to shake those feelings. Over time, fatigue, frustration, and the overall stress of caregiving can impact a caregiver’s physical health, as well, so recognizing the signs of caregiver burnout and taking steps to reduce stress and fatigue are important for a caregiver’s overall health and well-being.

What Are the Signs of Caregiver Burnout?

The specific signs and symptoms of caregiver burnout may vary from caregiver to caregiver. However, there are some common warning signs to watch for that could indicate that you’re reaching a point of burnout:

  • Excessive or increasing use of alcohol or medications such as sleeping pills
  • An increase or decrease in appetite
  • Changes in sleep, such as insomnia or difficulty staying awake during the day
  • Difficulty concentrating, forgetfulness, or absent-mindedness
  • An increase in physical pain, such as frequent headaches or back pain
  • Anxiousness or irritability, frustration, or anger
  • Feelings of isolation, depression, or emotional withdrawal
  • Alienating friends or loved ones, such as avoiding events and activities you once enjoyed

Caregiver burnout is often a gradual buildup over time, but eventually, the physical and emotional stress boils over. Once they have reached a breaking point, caregivers experiencing burnout may feel as though they simply can’t go on. If you fear you’re reaching the point of caregiver burnout, don’t lose hope. Read on to learn about steps you can take to start coping and regaining your physical and emotional well-being.

How Do You Prevent Caregiver Burnout?

While it may seem counter-intuitive, caregivers can help to prevent caregiver burnout by prioritizing self-care. As a caregiver, you want to provide the best possible care for your loved one, but caregiver burnout can make it even more challenging to meet your loved one’s needs. And as they say, prevention is the best medicine. Fortunately, there are many things you can do to help prevent caregiver burnout. Keep in mind that because every caregiver is different, the strategies that work for someone you know may not work as well for you. So, customize your caregiver burnout prevention plan with the self-care steps and stress-reducing practices that work best for you. Here are a few ways to de-stress and maintain your physical and emotional well-being:

  • Eat a healthy, balanced diet. You’ve heard the saying, “You are what you eat.” As a caregiver, your body and mind rely on the essential nutrients you’re consuming in your daily diet, and what you eat can play a major role in your energy and concentration levels. So, make it count by eating a well-balanced diet rich in nutrient-rich fruits, vegetables, and healthy proteins and fats.
  • Exercise regularly. Exercise doesn’t have to mean sweating through an hour of cardio every single day. Simple physical activity such as getting outside for a relaxing walk in the sun counts, too. Added bonus: You’ll also benefit from those warm rays of sunshine that can enhance your mood and help boost vitamin D levels in your body. Exercise isn’t just good for your body, helping you to stay in better physical shape, but it’s also a great stress-buster, too.
  • Get regular healthcare checkups. Regular doctor visits can help identify health conditions early so you can manage them before they become a major health crisis that disrupts your life. While sitting in a waiting room for yourself may be the last thing you want to do when you spend so much time there with your loved one, regular healthcare checkups are a must for maintaining optimal health.
  • Never skimp on sleep. There are never enough hours in the day, but sacrificing sleep to get more done will only leave you feeling sluggish and unable to concentrate tomorrow. If you’re having trouble falling or staying asleep, try implementing a consistent nighttime routine that includes some relaxation techniques that work for you, such as taking a warm bath, sipping a hot cup of tea, or reading a few pages of a good book. If all else fails, talk to your healthcare provider. They may be able to prescribe a safe medication that can help you sleep.
  • Reach out for help (and accept it when offered). Accepting help is difficult, but asking for help is even more challenging for many. The thing is that your friends and loved ones want to help, but they may not know how. Don’t be afraid to reach out and ask for a favor or for another family member to take some of the weight off your shoulders. Chances are, they’ll be grateful for a way that they can help.
  • Ask about respite care services in your area. Every caregiver needs a break now and then. Respite care services are offered through many home care services and senior living communities, providing a helpful way for caregivers to take a few days away from the daily caregiving grind without worrying about their care recipient’s well-being. Whether you use the time to get away for a weekend or take advantage of a stay-cation, sometimes, a short break from your usual routine is all you need to recharge.
  • Make a regular appointment with yourself for self-care. You make appointments for just about everything else in your life, so why not book a few hours each week to commit to self-care? Committing to self-care is one of the most effective ways to ensure that you’ll be able to devote the time, energy, and focus to meeting your loved one’s needs. Ask a friend or family member to take over the caregiving duties for a few hours each week or an afternoon, and use that time to do something that feeds your soul.

Taking quick action to deal with caregiver burnout is not only vital to your health and well-being, but also for your loved one’s ongoing care. If you’re experiencing several of the above signs and symptoms, make an appointment to talk to your healthcare provider to rule out depression or an underlying health condition that could be contributing to your symptoms. Be open and honest with your provider about the stress you’re under and the symptoms you’re experiencing. Even if you’re experiencing a symptom here and there, take steps to prevent the stress and overwhelm from getting the best of you by practicing healthy prevention and self-care strategies.

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