{"id":9078,"date":"2020-02-21T10:05:29","date_gmt":"2020-02-21T15:05:29","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=9078"},"modified":"2026-02-09T20:41:09","modified_gmt":"2026-02-10T01:41:09","slug":"caregiver-burnout","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/caregiver-burnout\/","title":{"rendered":"How to avoid caregiver burnout"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">More than 53 million Americans provide unpaid care for a chronically ill, disabled, aging family member or friend, or special needs child during any given year, according to the Caregiver Action Network.Most caregivers are women, many of whom work a full-time job in addition to providing ongoing home care for someone they love. While it can be rewarding to help a loved one, it can also be stressful, frustrating, and tiring. Without support, this exhaustion can lead to caregiver burnout.<\/span><\/p>\n<h2 id=\"what-is-caregiver-burnout\"><span style=\"font-weight: 400;\">What is caregiver burnout?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Caregiver burnout is a form of mental, emotional, and physical exhaustion that is caused by the cumulative and long-term stress of caregiving for a sick, disabled, or aging loved one. It can occur when you feel overwhelmed and believe you can\u2019t meet the needs of the care recipient, according to the<\/span> <span style=\"font-weight: 400;\">American Heart Association<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 id=\"risk-factors-for-caregiver-burnout\"><span style=\"font-weight: 400;\">Risk factors for caregiver burnout\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Other <\/span><span style=\"font-weight: 400;\">risk factors<\/span><span style=\"font-weight: 400;\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Living with the person you are caring for<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Social isolation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Financial difficulties or limited medical insurance coverage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Difficulty with problem-solving and coping skills<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack of choice in being a caregiver<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ignoring your own physical, emotional, and medical needs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The number of hours devoted to caregiving each week<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The higher the number of hours spent as a caregiver, the higher the risk. Caregiver burnout is commonly misunderstood as feeling overly tired or exhausted, but it is a much more all-encompassing fatigue that impacts multiple areas of life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If any of these characteristics match up with your life, it\u2019s even more important to take steps to protect yourself against burnout.<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/teen-mental-health\/\"><b>Teen mental health guide for parents and caregivers<\/b><\/a><\/p>\n<h2 id=\"symptoms-of-caregiver-burnout\"><span style=\"font-weight: 400;\">Symptoms of caregiver burnout<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although caregivers may have become accustomed to continually feeling tired and stressed, it\u2019s important to keep an eye on the warning signs of burnout. They include:\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Often feeling tired<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change of sleep patterns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gaining or losing weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Losing interest in activities you once enjoyed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling sad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequent headaches, bodily pain, or other physical health problems<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feelings of guilt, helplessness, or hopelessness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anger, social withdrawal, and irritability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abusive behavior,<\/span><i><span style=\"font-weight: 400;\"> in extreme cases<\/span><\/i><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although similar, there is a difference between depression and caregiver burnout, according to<\/span> <a href=\"http:\/\/www.drwetter.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Michael G. Wetter<\/span><\/a><span style=\"font-weight: 400;\">, Psy.D., a clinical psychologist and fellow with the American Psychotherapy Association.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cCaregiver burnout is associated and more likely due to poor self-care\u2014it is foreseeable and preventable,\u201d Dr. Wetter says. \u201cIt is a combination of symptoms that manifests from the body and mind being overtaxed. Once time has been given to \u2018heal\u2019 or \u2018recover,\u2019 a person can resume normal functioning. Depression is an illness that requires treatment. It can be attributed to either external or internal stimuli. Depression can take longer to address and is typically more severe in its presentation.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because caregiver burnout can affect many parts of your life, it is sometimes necessary to seek professional help. According to Dr. Wetter, you should reach out to a healthcare provider if you are experiencing <\/span><i><span style=\"font-weight: 400;\">any<\/span><\/i><span style=\"font-weight: 400;\"> of the warning signs.\u00a0<\/span><\/p>\n<h2 id=\"how-to-avoid-caregiver-burnout\"><span style=\"font-weight: 400;\">How to avoid caregiver burnout<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As Dr. Wetter said, one of the leading causes of caregiver burnout is lack of self-care. When caregiving is constant, it can be hard to think about yourself.<\/span> <span style=\"font-weight: 400;\">Try these tips to focus on yourself to avoid caregiver burnout:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take 10 minutes each morning.<\/b><span style=\"font-weight: 400;\"> This time can be used for stretching, meditating, enjoying a cup of coffee, or sitting quietly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Create space for additional \u201cme time.\u201d <\/b><span style=\"font-weight: 400;\">Make a list of things you\u2019d like to do that take about one to two hours\u2014so that when you have time to yourself, you can take advantage of the break. Dr. Wetter suggests activities or hobbies you enjoy, but don\u2019t directly associate with caregiving responsibilities, such as a massage, a spa day, going to a movie, going to a museum, reading a good book, or going out with friends.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice thankfulness.<\/b><span style=\"font-weight: 400;\"> It might be hard to be grateful on days when you are exhausted and want to sit down for five minutes, but focusing on what is right can help combat stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pay attention to your own health issues.<\/b><span style=\"font-weight: 400;\"> Many caregivers skip doctor\u2019s appointments, health screenings, and diagnostic tests because they take time away from their caregiver responsibilities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Accept what you can\u2019t control.<\/b><span style=\"font-weight: 400;\"> Burnout can sometimes occur because you feel helpless. Make a list of the things you can control, such as eating a healthy meal or spending 10 minutes outdoors each day. Make a list of things you <\/span><i><span style=\"font-weight: 400;\">can\u2019t<\/span><\/i><span style=\"font-weight: 400;\"> control, such as your loved one\u2019s health. Focus on the things you <\/span><i><span style=\"font-weight: 400;\">can<\/span><\/i><span style=\"font-weight: 400;\"> control and work on accepting the things you cannot. Sometimes you simply cannot meet a loved one\u2019s needs\u2014and that\u2019s okay. In these situations, you may need to turn to a home care agency, a skilled nursing facility, assisted living, etc.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our mental health newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Mental Health Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" role=\"status\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are the sole or primary caregiver, the most important way to prevent burnout is to recruit others in your efforts. Create a list of ways that people can assist, such as food shopping, providing respite care, running errands, cooking a meal, or taking your relative to the doctor or out to eat. Reach out to friends and relatives to ask if they are willing to assist, even for an hour a week. People might be more willing to say yes to a specific request or to choose from several, than to a vague, \u201cCan you help?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have friends or relatives who can provide respite (or even if you do), there are programs in your area that can provide short-term assistance to caregivers. Reach out to some of these organizations that can offer support:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.aarp.org\/caregiving\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">AARP Caregiving Resource Center<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.alz.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Alzheimer\u2019s Association<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/alzfdn.org\/caregiving-resources\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Alzheimer\u2019s Foundation<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/archrespite.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ARCH National Respite Network<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.caregiving.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Alliance for Caregiving<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/caregiveraction.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Caregiver Action Network<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"http:\/\/caregiversupportservices.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Caregiver Support Services<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.caregiver.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Family Caregiver Alliance<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.caregiver.va.gov\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">VA Caregiver Support<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/wellspouse.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Well Spouse Association<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mealsonwheelsamerica.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Meals on Wheels<\/span><\/a><\/li>\n<\/ul>\n<h2 id=\"how-do-you-treat-caregiver-stress\"><span style=\"font-weight: 400;\">How do you treat caregiver stress?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There isn\u2019t a specific treatment for caregiver stress and burnout. The best way to combat it is to find ways to leave enough time in the day to focus on you, eat well-balanced meals, exercise, and get enough sleep. While this can be hard, there are steps you can take to minimize the <\/span><a href=\"https:\/\/www.singlecare.com\/blog\/depression-caused-by-physical-illness\/\"><span style=\"font-weight: 400;\">physical and emotional toll<\/span><\/a><span style=\"font-weight: 400;\"> caregiving places on you.<\/span><\/p>\n<h3 id=\"1-work-with-a-nutritional-counselor\"><span style=\"font-weight: 400;\">1. Work with a nutritional counselor<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A professional can teach you how to create well-balanced meals that fit into your time and energy restraints. Health insurance sometimes covers nutritional counseling, so check with your provider first.<\/span><\/p>\n<h3 id=\"2-join-a-local-support-group\"><span style=\"font-weight: 400;\">2. Join a local support group<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Contact your local Area Agency on Aging to find out if there is a support group in your area. You can also check some online support groups. There are several Facebook caregiver support groups:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.facebook.com\/groups\/1516449868588963\/?ref=br_rs\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dementia Caregivers Support Group<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.facebook.com\/groups\/CaregiversHubSupportGroup\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Caregivers Hub Support Group<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.facebook.com\/groups\/CaregiversConnect\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Caregivers Connect<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.facebook.com\/groups\/caregiversupportcommunity\/?ref=br_rs\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Caregiver Support Community<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nami.org\/Find-Support\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">NAMI Support<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Talking to other people who are caregivers can relieve the feelings of loneliness and provide a much-needed connection with others. Support groups also give you a place to vent, share resources, and discuss problems as well as a place to share and learn coping skills.<\/span><\/p>\n<h3 id=\"3-ask-for-help\"><span style=\"font-weight: 400;\">3. Ask for help<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Talk to friends and family and make specific requests for assistance. You might want someone to run errands or someone to sit with your loved one while you get out of the house. Don\u2019t be afraid to ask for what you need. There are probably many people you know that would be willing to help but aren\u2019t aware that you need it.<\/span><\/p>\n<h3 id=\"4-incorporate-exercise-into-your-daily-routine\"><span style=\"font-weight: 400;\">4. Incorporate exercise into your daily routine<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise has been shown to improve health, increase your overall sense of wellbeing, reduce stress, and enhance mood. Any exercise, such as walking, stair climbing, jogging, bicycling, yoga, gardening, or swimming, works. Carve out time each day to exercise.\u00a0 Although the<\/span> <a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">U.S. Office of Disease Prevention and Health Promotion<\/span><\/a><span style=\"font-weight: 400;\"> suggests 150 minutes per week of exercise, you can feel the benefits with less. Five minutes of aerobic exercise can stimulate anti-anxiety effects, and a 10-minute walk might be just as good as a 45-minute one for relieving anxiety and depression symptoms according to the <\/span><a href=\"https:\/\/adaa.org\/living-with-anxiety\/managing-anxiety\/exercise-stress-and-anxiety\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Anxiety and Depression Association of America<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3 id=\"5-learn-stress-reduction-techniques\"><span style=\"font-weight: 400;\">5. Learn stress reduction techniques<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Talk to a healthcare professional or mental health professional about ways to reduce stress. Therapists can provide an unbiased, nonjudgmental person to talk about how you are feeling. They can also offer practical, stress-reducing exercises, such as deep breathing and meditation, that you can implement throughout your day to relieve stress. A mental health professional can determine if you are at risk of developing depression as a result of caregiver burnout and offer treatment options for the depression if needed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cCaregiving, especially if you are caring for someone who once cared for you, brings complicated feelings,\u201d says Heather Tuckman, Psy.D., a psychologist in private practice in West Chester, Pennsylvania. \u201cPeople sometimes find it difficult to talk about their frustrations or resentment about caregiving because they feel it is a betrayal to the person receiving care&#8230;. A therapist is more than someone to vent to but becomes your partner in working through the complicated feelings that come with caregiving for a loved one.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, if you feel you might lash out in some way, it is best to remove yourself from the situation until you can get help managing the situation safely.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>More than 53 million Americans provide unpaid care for a chronically ill, disabled, aging family member or friend, or special needs child during any given year, according to the Caregiver Action Network.Most caregivers are women, many of whom work a full-time job in addition to providing ongoing home care for someone they love. While it [&hellip;]<\/p>\n","protected":false},"author":93,"featured_media":9129,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[450,11278],"coauthors":[11385],"class_list":["post-9078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-mental-health","tag-singlecare-for-seniors","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What is caregiver burnout and how to avoid it?<\/title>\n<meta name=\"description\" content=\"Caregiver burnout symptoms include mental, emotional, and physical exhaustion. 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