Burnout may present differently from person to person. Common symptoms resemble those of anxiety and depression, including:
- Feeling extremely tired
- Difficulties sleeping or sleeping more than usual
- Changes in appetite and/or weight
- Depressed mood
- Negative emotions, such as sadness, frustration, anger, helplessness, hopelessness, or guilt
- Persistent irritability
- Difficulties concentrating
- Forgetfulness
- Withdrawal from family and friends
- Loss of interest in activities you previously enjoyed
- Persistent anxiety and worry
- Increased substance use, including alcohol, drugs, or prescription medications
- Increased detachment from the caregiving role or the care-recipient
- Increased negative feelings toward the care-recipient
How to avoid caregiver burnout
Ask for helpNo one can do it all, all the time. Recognise your specific sources of stress, and reach out to family and friends for help. This could be anything from shopping for and preparing meals, driving the care-recipient to medical appointments, or simply giving you a few hours to step away and recharge.
Some caregivers hesitate to admit that they are struggling, perhaps for fear of looking weak, or making the care-recipient feel guilty about their needs. Being honest with yourself, and others, is necessary to maintain your mental and emotional health for the long run.
Take time to be yourselfThe role of caregiver may be all-consuming, it is easy to become so focused on your loved one that you lose sight of your identity as an individual. Think about activities that you used to enjoy but now seem impossible, and find creative ways to have those experiences that are realistic in your current situation. For example, instead of travel, try playing tourist in your own city and see places you’ve never been, cooking (or just eating) different cuisines from around the world, or reading a great travel book.
Social supportStay connected to trusted family and friends whom you can talk to and confide in, over a cup of coffee or a video call.
You can also join a support group to meet other caregivers who share similar challenges, and may be able to give you advice and tips to problem-solve. Having a sense of community can help reduce feelings of isolation.
Keep a healthy lifestyleStay fit and healthy by eating right, getting plenty of sleep, and exercising regularly. This may seem obvious, but is often easier said than done. Try to develop routines that help simplify tasks, as well as provide structure and predictability, and schedule self-care breaks.
Put yourself first. It may be uncomfortable or counterintuitive, but it is important for the same reason that in-flight emergency procedures urge us to put our oxygen mask on first, before we help others. You cannot do your best in caring for anyone else, if you yourself are struggling.
Read more about the causes of caregiver burnout here.