Caregiver Burnout: It’s Time for Self-Compassion and Care
Written by Cassandra Currado
Being a caregiver of any kind takes real dedication and compassion. Whether you work in a helping profession (doctor, social worker, therapist) or you support a friend or family member, caregiving often involves very meaningful work. Though investing your time in supporting others is admirable, it’s just as important to make sure you’re well-supported. Without the proper support and self-care, constant caregiving duties can cause caregiver burnout. This post will share more information about what caregiver burnout is, and how you can support yourself to avoid physical and emotional exhaustion.
What is Caregiver Burnout?
Similar to burnout, caregiver burnout happens when the stress of being a caregiver persists until you reach full exhaustion. Generally speaking, burnout can happen in any area of your life where you experience consistent stress with little to no time for rest; however, caregiver burnout is specifically caused by consistent stress from caregiving duties and responsibilities. As a caregiver, you may work in a helping profession where you’re expected to support people all day every day. In many of these cases, you may take on others’ pain to make sure they’re well-supported and can cope through their concerns. On the other hand, you may be what’s known as an informal caregiver; someone who spends their time caring for a family member or friend. In either scenario, being a caregiver is hard work that involves a lot of compassion and care for other people. Though it can feel rewarding and energizing to help others, it’s just as important to make sure you’re cared for as well.
Take a moment and imagine that you just filled your car up with gas. You start your week with a full tank and you’re ready to start driving. Each day you may only drive a short distance, but eventually your car will run out of gas and you’ll have to refill your tank. As you take care of others, you have to make sure that you give yourself the chance to rest and recharge. If you constantly give yourself and your compassion away to other people, soon you’ll only be left with fumes for yourself. These fumes are the point of physical and emotional exhaustion, AKA caregiver burnout. Though the experience of burnout is very common among caregivers, there are signs and symptoms you can look out for to help you recognize when you need to care for yourself.
Signs and Symptoms of Caregiver Burnout
The signs and symptoms of caregiver burnout can appear very subtly over time. However, you will experience burnout if you choose to ignore these signs and continue putting all your time and energy into supporting others. Consider these as signals from your body and a reminder that you need to take a moment to show yourself compassion.
Feel Exhausted
Feel Anxious and Depressed
Feel Irritable
Loss of Interest in Things You Enjoy
Socially Isolate Yourself From Others
Constant Worrying
Neglect Your Own Needs
Weak Immune System
How Self-Compassion and Self-Care can Help With Burnout
If you’re ever on an airplane, the flight attendants will start by explaining their emergency procedures. As part of this, they always tell you to put your oxygen mask on first before trying to help anyone else during an emergency. This is because if you run out of oxygen you won’t actually be able to help anyone else or yourself. Similar to caregiving, how could you ever expect yourself to constantly care for other people without checking in with yourself to make sure your needs are met.
As a caregiver, it’s important to have effective strategies and resources to care for yourself while supporting others. In fact, by taking care of yourself first you’re able to nurture your emotional and physical health while also providing others with compassionate long-term care. Though there are many ways you can support yourself as a caregiver, researchers found that social support and strong relationships can help reduce caregiver stress. As part of caregiver burnout, it’s common to avoid others because of how exhausted you feel. However, being able to connect with friends and family (outside of your caregiving responsibilities) can give you the support and relief you’re so deserving of.
Everyone’s coping strategies and self-care practices are different, and figuring out what works best for you may take some trial-and-error. However, finding different activities that bring you happiness can be a great way to start caring for ourself. Here are some tips and ideas for ways you can ensure you’re well-supported as a caregiver:
Ask for Help → You can relieve some of your stress by asking friends and family for help, especially when you’re caring for someone at home. If you’re working in a helping profession, try asking family or friends to help with your non-work related responsibilities. For example, maybe see if your partner can cook dinner every other night to give yourself a better opportunity to rest.
Set Necessary Boundaries → Even though you want to care for others it’s okay to say no at times. By setting necessary boundaries you can ensure that you have the necessary time to rest each day, so you can provide the best care for yourself and others.
Invest in Your Health → When you’re eating healthy, getting enough sleep, and exercising you’re able to energize your body and release any overwhelming stress you’re feeling.
Connect with Others → Whether this is a friend, coworker or family member, being able to connect with people can help reduce feelings of depression and helplessness that often come with caregiver burnout. You can also connect with other caregivers for emotional support through support groups and mentor progams.
Get Support → Another option is to consider connecting with a therapist for additional support. At The Relationship Agency we offer therapy specifically for burnout and anxiety to support you through your exhaustion, identify your options and coping skills.
At the end of the day, the work that you do for others is inspiring. You’re dedicated, motivated, compassionate, and empathetic with the care and support you give others. Now it’s time to put these same qualities towards caring for yourself. Just remember, you deserve the same level of support you give to everyone else.
At The Relationship Agency our therapists, like Sara Mottola, understand what you’re experiencing and are ready to help. Book your free 20 minute consultation today or send us a message.
