HOW TO BEAT CAREGIVER BURNOUT

March 15, 2019 /

Written by Caroline Meyer 

As a caregiver, it is easy to lose yourself in taking care of someone else. You may find yourself stressed and your energy drained.  You could be heading towards a burnout  physically, mentally and emotionally. 

What are some of the signs you may be heading for a burnout? 

  • You aren’t interested in hobbies or other activities you used to enjoy. 
  • You aren’t spending time with family and friends as you normally would. 
  • You find yourself feeling irritable or without hope quite often. 
  • You find yourself getting sick a lot more than normal. 
  • You get angry easily and sometimes irrationally. 
  • Your eating patterns change and you gain or lose weight unintentionally. 
  • You suffer from insomnia or you want to sleep constantly. 
  • You think about hurting yourself or the person you are caring for. 

Being a caregiver is a stressful thing and you should not feel embarrassed or ashamed if you start feeling like you cannot cope. If you are also having to take care of a home and family or work full time or part time as well, it can become too much to handle. If you feel you are heading for a burnout, here are a few ideas to help you beat the burnout. 

Organize  

When you have multiple appointments, chores and tasks to complete in a day, trying to remember everything and get it done in time can exhaust you. Make a to-do list with times and make sure there are gaps for a break or if something crops up that has to be dealt with immediately. You can do this on your smartphone or laptop or the old fashioned pen and paper method.  

Tick off the tasks as they are completed for a sense of accomplishment as well. Reduce unnecessary tasks and outside commitments to allow yourself enough time to get the daily activities completed.  

Stay Healthy 

While being a caregiver and looking out for someone else’s health and well-being you may forget to take care of your own health.  You can’t help someone else if you are unwell. You have to ensure you get enough sleep, eat nutritiously and get exercise.  

Take care of your teeth, your eyes and get your overall health checked regularly. Exercise alone will help reduce stress. Take 20 minutes to do exercise you enjoy such as a walk, cycle or a yoga session. A 10-minute meditation can help you centre yourself and calm your mind during the day.  

Emotions health  

Along with physical health, you also need to ensure your emotional needs are taken care of. Connect with friends and family regularly. It will help to have conversations that are not focussed around caregiving now and then. It also helps to have someone who can give you support and a willing ear when you do need to vent about your situation. If you don’t have close family and friends you may want to get involved with a support group in the area or find a counsellor. Having an outlet is essential for your emotional health. 

Educate yourself 

Finding out as much as you can about the health issues and other aspects of the problems  the person you are taking care of may face or is facing can help a lot. You can find information on ways to mitigate risks and understand all the implications of the illness or disability. You may also learn ways to help the person help themselves, which may take a little of the burden off you as well. 

Aromatherapy 

It seems like a simple suggestion but scent can actually help relax you and reduce stress. You can use it in the living area in a diffuser during the day, add some scented oil to your bathtub to relax at night or even a few drops on your pillowcase to help you sleep.  

Recommended scents include lavender, geranium, chamomile, jasmine, peppermint and lemongrass for stress reduction and calming properties. 

Take a Break 

It is very important that you get a break even if it is just an afternoon off once a week. Get a friend or family member to help out so you can get a little time off. If there isn’t anyone to help, looking into a special needs daycare or adult day care centre that could offer a few hours care. Don’t feel guilty about taking the time out to do something for yourself. Your loved one may even enjoy the change in routine as well. If you aren’t sure what to do with your time away, look into having a massage or even a Reiki session to help you relax. 

Get help 

Everyone needs a helping hand now and then. Family, friends, community resources and even government assistance should be called it to help you in times when you just can’t cope. Illness, physical and mental reserves being depleted and a lack of time to get everything done are all times when you need to reach out. Join support groups which can help you de-stress and support you as a caregiver. Network with others to learn about essential services that may be available. 

Recognize the symptoms of potential burnout and get help before it gets to the point when you are seriously ill or you break down physically or mentally.  You do not have the bear the burden alone. No two situations are exactly the same, just as caregivers are unique.  Look at what works for you so that you are able to relax and recharge now and then.