Caregivers

How to Deal with Caregiver Burnout

Caregiver burnout can be a very difficult situation faced by those caring for someone sick or elderly. Yet, as common as it is, it is hardly addressed even by those experiencing it. 

What is caregiver burnout?

Burnout is a state of mental and physical exhaustion, often accompanied by a change in attitude. It can cause emotional fluctuations and make a positive and caring person feel negative and detached. This shift of emotions is more than a mood swing and can weigh heavily on a person's mind.

Burnout happens when caregivers work relentlessly or are given many responsibilities at once. 

Symptoms of severe caregiver burnout 

The job of a caregiver is a noble and selfless one. While rewarding and meaningful, it is also emotionally and physically exhausting. Caregiver burnout can manifest in many ways, such as -  

• Lack of energy 
• Negative thoughts 
• Not feeling like yourself 
• Fatigue, even after sleeping 
• Hopeless or helpless thoughts 
• Being detached or emotionless 
• Experiencing headaches or muscle pain 

Signs of caregiver burnout need to be recognized with proactive ways to overcome it. This article will help you to prioritize your well-being and continue providing care with renewed energy and resilience.

How to deal with caregiver burnout 

Caregivers are wired to give attention to their attendees. They are expected to shower their client with care and concern, but it is imperative that they also take care of themselves. Being frustrated and keeping negative feelings inside is unhealthy and can lead to emotional and physical breakdowns.

1. Acknowledge Burnout 

Burnout can jeopardize your overall health and increase the risk of developing unhealthy coping mechanisms. To deal with a problem, you must first acknowledge it and accept that it affects your life. Accepting that you are experiencing burnout may initially be uncomfortable. Admitting you're tired may also invoke guilt and shame. However, being tired or taking a break is not a sign of weakness. One way to better understand burnout is to analyze the symptoms, get to the core of the issue, and adapt self-care practices. 

The sooner you identify the signs, the better equipped you will be to address and manage them effectively. 

2. Realize That Self-Care is Not a Sin 

While caring for others, we often tend to ignore our own needs. After all, a caregiver usually operates with empathy more than anything else. There is an old saying, “You cannot pour from an empty cup,” make sure your cup is full and well-maintained. Caring for another person will become hectic and cumbersome if you're not in the right mind.

Introduce self-care strategies in your daily life. Make sure to exercise, eat healthy and engage in enjoyable activities.

3. Seek Support 

The internet has made our world smaller and is a great source of opportunities to connect and bond.

Caregiver support groups provide emotional support and practical assistance. They are also a safe place to feel understood and heard.

Professional counseling or therapy can also provide valuable insights and coping strategies.

Respite care provides much-needed time off by having someone else step into the role of caregiver for a short time.  Respite services can be by the hour or a few days or weeks and include household chores like laundry, meal prep, housekeeping, and medicine reminders, to name a few.

4. Establish Boundaries  

Remember that setting boundaries is neither rude nor disrespectful and vital to prevent caregiver burnout. Make sure that your limits are clearly communicated to not only the person receiving care but also to others involved. Be assertive, and learn to say no when necessary. A well-planned delegation of responsibilities creates a healthier caregiving dynamic.

5. Stress Management 

The role of a caregiver is challenging and stressful. Deep breathing exercises, meditation, and yoga are perfect ways to manage this pressure and be kind to yourself and the person that you provide care for. Aromatherapy and massage therapy curb stress and promote relaxation of both mind and body. There are many items available to help ease tensions and promote a healthier lifestyle. HPFY carries products for massage therapy and aromatherapy that are perfect for caregivers. 

6. Don’t Take Things to Heart 

The person you are caring for may become frustrated at times. Although it can be difficult, it’s important to remember to avoid taking things personally. Pain or frustration can make someone say something they don’t mean.  

7. Get Enough Sleep 

Lack of proper rest leads to exhaustion, so get at least 8 hours of sleep every night to rejuvenate your body. If you have trouble sleeping, invest in good quality sleeping pillows, essential oils, or consult a professional. HPFY offers a range of the best pillows for sleeping and other important things you need to develop a healthy sleep pattern.