5 Tips to Prevent Caregiver Fatigue & Burnout
5 Tips to Prevent Caregiver Fatigue & Burnout
By Kristin Marguerite Doidge for Composed Living
Ask yourself: when was the last time you came up on your long to-do list?
If you paused as long as most of us did to think of the answer, you’re not alone. An estimated 40 million people were already serving as caregivers at home before the COVID-19 crisis took over the world the past few years. That makes for a long day with seemingly no beginning and end for many parents, young adults, and essential workers.
When caregivers neglect their own needs while serving others, stress, anxiety, and depression can set in. Those experiencing caregiver burnout may even experience “a change in attitude, from positive and caring, to negative and unconcerned,” according to The Cleveland Clinic, and some may become physically ill themselves. It can happen to anyone—and it’s especially harmful when left unresolved. Some of the symptoms include: withdrawal from family and friends, feelings of hopelessness, and emotional and physical exhaustion.
That means remembering to care for ourselves has become increasingly more important just as it’s becoming even more challenging. But there’s reason to have hope. Implementing some simple changes to our routines can make a big difference in mitigating fatigue, and potentially in preventing burnout altogether. Here are a few tips to keep in mind as you get started on your path toward more balance and grace.
Learn your own warning signs.
Experts say that caregivers often do not recognize their own limits because they tend to be highly-motivated people. Building awareness of your body’s warning signs, such as a negative mood, or changes in eating or sleeping patterns, can help you better assess your limits and potential for burnout. Dr. Brené Brown reminds us that we can only create a genuine empathic connection if we are brave enough to really get in touch with our own fragilities.
Seek help before you need it.
Now that you’re more aware of your warning signs, it’s a good idea to take small steps toward change. Put self-care on the top of your to-do list. Make time to take a walk or savor a cup of tea, or try a stress-reducing technique such as meditation or yoga. Try to exercise regularly, even if you can only do 10 minutes at a time. Consider reaching out to a therapist in your community to help support your self-care goals.
Lean on the community.
Engaging with other caregivers in your community is essential, says Chelsea Bowers, a friend and social worker serving in homeless intervention services and who serves as a family caregiver herself. “Increasing empathy for others ensures a welcomed environment for all and can help decrease burnout and fatigue that one experiences just by being able to have open conversations about how a caretaker is feeling,” she explains. Mental Health America’s top tips include staying in touch with friends, family and people who you rely on for support, even when you don’t feel up to it. You may also consider joining an online group or forum for support.
Remember to laugh.
For my friend Sydney Siegel, a clinical oncology social worker, giving herself permission to laugh is key to keeping stress at bay after a long day of providing for others. “People often experience guilt when feeling a light moment in the midst of pain,” she explained. “Laughter and caring for oneself does not diminish the pain of those you care for. Instead, it is a way to pay tribute to the full range of human experiences, and reminds us that on the other side of the pain spectrum lies joy, connection, and humor.”
...and breathe.
It’s one of the things some of us are blessed to take most for granted: our ability to breathe. But research shows that simple deep breathing techniques, like those associated with mindfulness meditation, prayer, and yoga, can have big benefits. “Take time to breathe and listen to your own body,” says Bowers. Remember to integrate rest into your busy routine as much as possible.
Kristin Marguerite Doidge is an award-winning journalist, therapist, professor, and author based in Los Angeles. Her writing has been featured in The Atlantic, Marie Claire, FORTUNE, xoJane, Bustle, KCRW/NPR, Time Out Los Angeles, GOOD magazine, GIRLBOSS, LA Review of Books, and the Los Angeles Business Journal.
Her first book, NORA EPHRON: A BIOGRAPHY (Chicago Review Press, 2022), earned praise from Kirkus Reviews, Times Literary Supplement, Booklist, and Library Journal, and became a bestseller in Southern California.
As a therapist, she specializes in helping clients prevent and manage burnout, improve self-confidence, and decrease stress and anxiety. Connect with Kristin here.