Caregiver Burnout: Tips to Prevent and Manage Stress

Signs of caregiving burnout

That’s why it’s so important to watch for signs of caregiver burnout symptoms. The Alzheimer’s Association says these are 10 signs that a caregiver may be experiencing a high level of stress:

1. Anger or frustration toward the person you’re caring for
2. Anxiety
3. Denial about your loved one’s condition
4. Depression
5. Exhaustion that makes it tough to complete your daily tasks
6. Health problems, such as getting sick more often
7. Inability to concentrate that makes it difficult to perform familiar tasks or causes you to forget appointments
8. Irritability and moodiness
9. Sleeplessness
10. Social withdrawal from friends and activities that you used to enjoy

Another tool to evaluate whether tending to a loved one is taking a toll is a caregiver self-assessment questionnaire that the American Medical Association developed and the American Psychological Association recommends.

Tips on managing caregiver stress

If you are beginning to feel overwhelmed,or are already experiencing any of the symptoms of burnout listed above, these steps may provide relief:

• Ask for help. Even if you aren’t able to get away for long, ask a friend or relative to fill in for you for a few hours occasionally so you can take a walk, watch a movie or go out to dinner.
• Look into respite care. If you don’t have that sort of informal support available or feel you need more structured respite care, look into other options through the National Respite Locator. This online service provided by the nonprofit Access to Respite Care and Help National Respite Network can help you find adult day care centers and home care services in your area.
• Simplify your communication. Keeping extended family and friends up to date about your loved one’s situation through phone calls or individual emails can be tiring, and you may not want to broadcast that information on social media. Websites such as CaringBridge, PostHope or MyLife Line allow you to post updates for everyone simultaneously with controls to protect your loved one’s privacy.
• Nurture positive relationships. You may be overwhelmed, but take the time to talk with your closest friends and family members. Spend an evening with someone who is a good listener. Limit your interactions with negative people who drag down your mood and perspective.
• Take care of yourself. Set a goal to establish a good sleep routine, eat healthy foods and drink plenty of water. See your doctor for recommended immunizations and screenings.
• Talk to your physician. Tell your doctor that you’re a caregiver, and bring up any concerns you may have. They may be able to refer you to a therapist who specializes in helping caregivers manage stress.
• Remember to move. Daily exercise such as yoga, aerobics or even a short walk — if you are able to leave the house — can make a difference in your well-being. More than half of caregivers surveyed by AARP in 2023 reported that exercising helped them cope with stress.
• Try meditation. A daily relaxation, breathing or meditation practice may be beneficial as well. The practice can help slow heart rates and has been shown to lower blood pressure. There are apps available on smartphones and tips online that can guide you through sessions.

Where to get help

Whether in person or online, you can find organizations that specialize in supporting caregivers.

• Local programs. The U.S. government’s Eldercare Locator can connect you with your local Area Agency on Aging, which can guide you to resources in your community to help you deal with the challenges you are facing. You also can call the Eldercare Locator at 800-677-1116. The Community Resource Finder, an online database from AARP and the Alzheimer’s Association, allows you to find a range of programs and services in your area, from elder law attorneys to transportation. The Family Caregiver Alliance has a site that can help you locate resources in your state.
• Support groups. If you feel like you’re alone in your struggle, talking with other family caregivers can lift your spirits and help you think through solutions to various problems. You may be able to find a support group through a local church or hospital, or at the website of the Well Spouse Association, which coordinates a national network of groups for spousal caregivers.
• Dementia-specific care. If you’re taking care of a loved one with Alzheimer’s disease, the Alzheimer’s Association offers a locator for support groups in your area.
• Online forums. AARP has an online caregiving forum and a Facebook discussion group where caregivers can share information and advice.

Editor’s note: This article, published on Oct. 21, 2019, has been updated with more recent research findings on caregiver stress.