Caregiver Self-Care: The Key to Avoiding Burnout

You have probably heard airline staff tell you that, in the event of an emergency, you should place your own oxygen mask on first before helping others. This is good advice that can be applied to other areas of your life as well.

It can be easy to neglect your own health and personal needs, especially when you are caring for a loved one with a chronic condition like Alzheimer’s disease. Caregiver burnout is real. But with some self-care practices, it is possible to avoid burnout.

Why is self-care so important?

Caregiving is difficult, demanding work. It brings a level of stress that can make it hard to prioritize your own health and well-being.^1,2

With Alzheimer’s disease, the caregiver is most often a family member. Unfortunately, the disease often strains the relationship between the caregiver and their loved one. In a 2022 study, participating caregivers:^1,2

• Had extreme levels of stress while caring for their loved one
• Slept less
• Felt isolated from their family
• Felt they had to “do it all” and did not try to get help from others

According to the Family Caregiver Alliance, about 60 percent of caregivers show signs of clinical depression. And caregivers take more prescription drugs, including those for anxiety and depression, than other people their age.³

It can be hard to ask for help with caregiving. Especially if you feel you should be able to handle it all yourself.³

Symptoms of caregiver burnout

Caregiver burnout is a state of physical, emotional, and mental exhaustion. It happens when you feel overwhelmed or unable to meet the constant demands of caregiving. Burnout can sneak up on you if you are not careful.¹

Burnout symptoms have a lot of overlap with symptoms of depression. Here are some common symptoms of burnout:¹

• Feeling tired all the time
• Getting sick more often
• Feeling irritable or angry
• Withdrawing from friends or activities and hobbies you once enjoyed
• Feeling hopeless

Recognizing these signs is important. Ignoring them can make things worse, leading to more stress and damaging your physical, emotional, and mental health.¹

Tips for caregiver self-care

Taking time for yourself is not selfish – it is necessary. When you are rested and healthy, you will be in a better position to care for your loved one.^1,3,4

Here are some self-care tips for caregivers:^1,3,4

• Take breaks – Even if it is just for a few minutes, take time to relax. Breathe deeply, stretch, or step outside for some fresh air. Short breaks can refresh your mind and body.
• Get regular exercise – Physical activity is a great way to reduce stress. It boosts your mood and improves your energy levels. You do not need to spend hours at the gym. A short walk around the block can help.
• Eat well – Eating healthy meals gives you the energy to get through the day. Avoid relying on caffeine or sugary snacks for a quick fix. Instead, choose balanced meals with fruits, vegetables, lean proteins, and whole grains.
• Get enough sleep – Sleep is essential for your health. Try to establish a regular bedtime routine, and aim for at least 7 hours of sleep each night. If you have trouble sleeping, consider talking to a doctor about it.
• Set boundaries – It is okay to say no sometimes. Do not take on more than you can handle. Prioritize what is most important, and let go of tasks that are not essential.
• Stay connected – Make time to connect with friends or family. Socializing, even for a short time, can lift your spirits and give you a sense of support.
• Do something you enjoy – Keep doing hobbies or activities you love. Whether it is reading, gardening, or listening to music, doing something for yourself can bring joy and relaxation.

Finding the right support and caregiver resources

You do not have to do it all alone. Asking for help does not mean you are failing. It means you are taking action to ensure that you can continue to care for your loved one in the best way possible.^1,3,4

There are many resources available to support you, including:^1,3,4

• Support groups – Joining a caregiver support group can provide emotional relief. It is a place where others understand what you are going through. You can share experiences, learn from others, and feel less alone. You can choose to attend in-person support groups or virtual support groups.
• Respite care – This offers temporary relief from caregiving duties. It can be for a few hours, a day, or even longer. During this time, a professional caregiver looks after your loved one. Respite care gives you time to recharge.
• Counseling – Talking to a counselor can help you manage stress, feelings of guilt, or sadness. A mental health professional can offer coping strategies tailored to your situation.
• Family and friends – Do not be afraid to reach out to family and friends for help. Even small tasks, like running errands or preparing meals, can make a big difference.
• Local Alzheimer’s disease organizations – There are Alzheimer’s Association chapters all over the nation. Reach out to your local chapter for help and guidance.

Still feeling overwhelmed? If you need help or support while taking care of your loved one but do not know where to start, talk to their primary care doctor or neurologist. They should be able to connect you to local resources in your area geared toward Alzheimer's caregivers.