Being a caregiver for a loved one is a strenuous job. Many caregivers devote roughly 24 hours a week to taking care of their loved one on top of working their full-time jobs, taking care of their immediate family, and any other life tasks that occur. It becomes a part-time job in its own rite.
Therefore, it is no surprise that many caregivers suffer burnout. Caregiver burnout is typically defined as a “state of physical, emotional, and mental exhaustion that happens while taking care of someone else.” It can impact caregivers in many different ways “including physically, psychologically, financially, and socially.” Studies have shown that more than 60% of caregivers experience symptoms of burnout including fatigue, anxiety, and depression, as well as 40%-70% suffering from clinically significant symptoms of depression and one-quarter to half of those caregivers “meeting the diagnostic criteria for major depression.”
In order to avoid or help alleviate the symptoms of burnout, it’s important to recognize the stages of caregiver burnout and utilize tips and resources to manage and cope with burnout. Below we will provide descriptions of the stages of burnout, ways you can cope and manage the stress, and resources for caregivers to help avoid getting burned out.
Symptoms of Caregiver Burnout
There are many different symptoms of caregiver burnout that people can experience, and not every caregiver experiences every symptom. The symptoms are similar to stress and depression. The list below is non-exhaustive, but gives a wide range of examples to look for:
- Emotional and physical exhaustion.
- Withdrawal from friends, family and other loved ones.
- Loss of interest in activities previously enjoyed.
- Feeling hopeless and helpless.
- Changes in appetite and/or weight.
- Changes in sleep patterns.
- Unable to concentrate.
- Getting sick more often.
- Irritability, frustration or anger toward others.
The 3 Stages of Caregiver Burnout
Caregiver burnout can be seen as a condition that gets progressively worse the longer it is left untreated. Symptoms – such as anxiety, disrupted sleep, and irritability – become more and more difficult to deal with as time goes on, which is why it is important to understand the stages and get help early if you’re able.
There are three stages of caregiver burnout. Different care organizations assign different names for the stages, but overall they are: Frustration, Isolation, and Despair. Each comes with their own symptoms with different degrees of intensity as time goes on. The ALS Association defines each stage as:
Frustration – “The primary caregiver expresses continuing frustration and disappointment over the care recipient’s deteriorating condition or lack of progress. The primary caregiver has difficulty accepting that the quality of care and effort has nothing to do with the actual health-related decline or mood of the care recipient.”
Isolation – “The primary caregiver struggles to maintain a sense of purpose in working so hard to provide care. He or she may express feelings of loneliness, being unappreciated, second-guessed or criticized by other family members and the care recipient. Reality of the care recipient’s condition and the limitations of caregiving are not accepted. The primary caregiver is reluctant, unable or unwilling to reach out for help from others.”
Despair – “The primary caregiver feels helpless and adrift. The primary caregiver is unable to concentrate and loses effectiveness as a caregiver. He or she is no longer excited about the progress or response of the care recipient to quality care. As a consequence, the primary caregiver neglects personal care and well-being, loses interest in the community, social contact and respite activities, such as reading books, watching movies or other stimulating activities.”
How to Prevent and Manage Caregiver Burnout
It’s important to remember that anyone can experience burnout no matter how “strong” or “stable” a person may be. If you begin to recognize any of the symptoms listed above in yourself or a loved one who is acting as a caregiver, you can take steps to alleviate issues and take care of yourself. Just because you’re a caregiver doesn’t mean you don’t need care yourself.
Here are a few easy steps to take to prevent and manage burnout:
Ask for help – there is no fault in asking for help. Take the time to think how you need help, and let others help you. Let others cook a meal for you, help you clean, or take a walk with you.
Set goals – Breaking tasks up into small pieces can reduce feelings of being overwhelmed and help you get things done. Also don’t forget it’s ok to say no sometimes.
Join a support group – there are thousands of people just like you who are caring for loved ones. Connecting with people in similar situations can help you destress, learn tips to make things a bit easier, and help you create a social support network.
Don’t forget to take care of your health – This is so easy to forget, but you need to take care of your health also. Make sure you are eating healthy, exercising, meditating, and drinking water. Also, you need sleep, so make sure you’re giving yourself time to do so.
Take advantage of respite care – The Medicare hospice benefit includes “respite care” for patients when a caregiver needs a break. Ask your loved one’s hospice team about resources to help so you can rest. Many hospices have volunteers that can sit with your loved one
Resources for Caregivers
Another key tip to avoid burnout is connecting with caregiver resources. We mentioned support groups previously, but there are also classes you can take, meal delivery services to help you stay healthy, or house cleaning services.
Many major health organizations have resources for caregivers that can help them cope with stress and depression, stay healthy, or even just be more knowledgeable about being a caregiver:
It takes a lot to be a caregiver for a loved one, and avoiding burnout makes sure you can stay focused on their care. Remember to ask for help when you need it, take care of your own health, and know the signs of burnout to stay ahead of issues. At Heart to Heart we’re also here to help with resources and support for every step along the way.
