Caregiver burnout is a state of physical, emotional, and mental exhaustion. Burnout can cause negative changes in attitude and occurs when caregivers try to do more than any person is capable of. Because caregivers are so busy attending to others, they neglect their own needs. Their work often weighs them down, and makes them feel overwhelmed, fatigued, and hopeless.
Some factors that contribute to caregiver burnout are:
Role Confusion: Being a caregiver can overtake other roles in their life. Essentially, it’s difficult for them to stop being a caretaker and starting being a friend, spouse, parent, or simply a loved one.
Unrealistic Expectations: Some caregivers may expect to have a significant or specific effect on those they take care of. It is, of course, frustrating for them when that doesn’t happen. This is extremely common with caretakers whose patients have Parkinsons or Alzheimers.
Lack of Control: Caregivers may become frustrated when they do not have the resources to effectively manage or care for others.
Unreasonable Demands: Being a caregiver is pressure-filled. Specifically, the demands made on the job can be overwhelming. Often, it causes a caregiver to neglect their personal lives by putting others needs before their own.
Caregiver burnout can lead to many negative physical and mental changes in the caregiver. Symptoms can include:
- Social withdrawal
- Loss of interest in hobbies and activities
- Feeling hopeless
- Changes in sleep patterns
- Irritability
- Frequent sickness
Especially over the last year many caregivers have felt more burn out than ever. It is important to recognize and understand these symptoms and how to mitigate them.
Alleviate Burnout
Reducing caregiver burnout can create a balanced work life and aid in prioritizing a caregiver’s well being. For caretakers, it is important to speak with people you trust about your feelings and frustrations. This will help you engage with loved ones and give you relief by talking about what is bothering you.
To mitigate burnout, you can:
- Set realistic goals
- Make time for yourself
- Speak with mental health professionals
- Recognize your limits
- Protect your boundaries
- Eat well
- Exercise
- Prioritize sleep
Ensure that you are following this advice, it can help pull you out of burnout or prevent it occurring again.
Steps to Take
All this is easier said than done, but setting boundaries for yourself is the first step in preventing burnout. Here are a few ways to set those boundaries. Learn to say no when you need to. Be firm but kind in situations where you feel you need to say no in order to protect your well-being. This will help ensure that you are not stretching yourself too thin. Be aware of your limits, as a caregiver you do not have endless time, make sure you dedicate it to things that are important to you. Let that include giving yourself room to pursue meaningful and fun activities rather than fulfilling everyone else’s expectations of you.
Lastly, don’t let guilt rule your world. Guilt can be a normal feeling in the life of a caregiver but understand that you are not required to give until you can’t anymore.
As the world begins to open up again, take time to evaluate your needs and boundaries. Don’t feel pressure to use your time to see others if you really need to rest. But, if you do need that social time, take the opportunity to safely meet with loved ones you may not have seen over the past year. Look for resources available to you such as church groups, friends and family, local clubs or interest groups to pursue something that you will enjoy. It is important to think about how you want to spend your spare time and to set limits for other demands in your life. Be brave enough to say no when you are stretched too thin and above all, protect your boundaries.
For more information on caregiver burnout check out these resources:
