Caregiver Burnout: Understanding and Coping with the Physical and Emotional Demands of Caretaking

While caregiving can be rewarding, feeling overwhelmed and anxious are things all caregivers have faced at one point. Caregivers are people who tend to the short or long-term needs of a person with acute, chronic or disabling conditions. Family caregivers are those who take care of their family members, in a non-professional capacity. 

In Canada, 60% of caregivers juggle work along with their caregiving responsibilities in addition to having their own families. Long-term caregivers are particularly at risk for facing burnout and feeling stressed. Taking care of someone can feel like a never-ending task with no time for self care. 

How to Cope with the Physical and Emotional Toll of Caregiving

While feelings of resentment, tiredness, worry and sadness can all come up from time to time in a caregiving role, it does not have to overtake your caregiving experience. Creating the right support system gives you a reliable network to fall back on and look to for help. 

Manage expectations

Many caregivers expect that their involvement will improve or stabilize their care-receiver’s condition. This will be true for many instances, however for progressive diseases like Alzhemer’s and Parkinson’s Disease this is unrealistic. Do not blame yourself or become frustrated if your care-receiver’s condition does not improve. 
It is also unrealistic to expect yourself to manage every little detail perfectly. Give yourself grace when things do not go smoothly and changes to care plans have to be made.

Connect with other caregivers 

Connecting with other caregivers may be the simplest way to feel supported. Talking to other caregivers can reduce feelings of isolation and can also allow you to gain insights on how to effectively take care of a person. Several groups exist on platforms like Facebook. You can also connect with your local family caregiver support services.

Talk to a therapist 

Taking care of another person can be overwhelming and may leave you feeling exhausted. If you have conditions like anxiety or depression, having a therapist to talk to and creating a care plan for yourself is extremely helpful. Talking to a trained therapist can be an effective outlet for your frustration and helplessness. 

Do some physical activity

Caregiving can have direct and indirect impacts on your physical health. If the person you care for has to be lifted or carried, it directly affects your physical health. Additionally, stress and worrying can manifest in physical issues. 
Taking out time to walk, do yoga, swimming or going to the gym has been shown to  significantly reduce stress, release endorphins and dopamine which improve your mental health. 

Take breaks

Caretaking can be a full time responsibility and the best way to avoid burnout is to take time off. Whether it is every couple of weeks or months, figure out a schedule when you do not have to take care of your care-receiver. Delegate your responsibilities to a trusted person or hire a trained dementia caregiver. 

Seek help

As a caregiver you likely have several responsibilities. While it is good to have high expectations of yourself, it is not always possible to do everything alone. Delegating certain tasks can help take off some of the burden. 
You can ask your friends or family members to help or hire help to help with  housekeeping,  grocery shopping and meal prepping. You can also ask someone to provide companionship while you take a break or engage in your hobbies. 

Engage with your hobbies and meet friends

Take a break every day and do something you enjoy. Being a caregiver does not mean you have to give yourself or your hobbies up. Sit down for some tea or coffee, take part in your hobbies, call a friend up or go outside. Have someone sit with the person you care for as you make time for yourself. 

Supporting yourself

Whether you are just stepping into a caregiving role or have been a caregiver for several years, the responsibilities can feel overwhelming. Not having adequate rest and neglecting taking care of yourself can cause you to stop functioning effectively. If you let your stress and anxiety build for too long, you might even get ill yourself. 

Whether you need a respite caregiver or something more involved, Tuktu Care is here to help you as you continue to provide the essential care required by your family.