Burnout Signs and Prevention

“You can’t pour from an empty cup” 

This expression highlights the importance of self-care in order to effectively care for others.

For caregivers, this is often easier said than done, as your schedules are usually filled with various tasks, including work, household responsibilities, and caring for loved ones. Finding personal time becomes more difficult, leading to a common occurrence of burnout. However, burnout is not a sign of weakness; it is your body's response to continuous mental and physical stress. Ignoring this response can be more harmful than beneficial, so despite the challenge, protecting your well-being is a crucial aspect of both your life and your caregiving journey.

So what is caregiver burnout? 

Burnout is an emotional, mental, and physical state of exhaustion that can leave those affected feeling detached and even hopeless. It is more than temporary feelings of tiredness, and with the many stressors of caregiving, caregivers are at a significantly higher risk. When under this prolonged stress, you may find yourself feeling or saying things like: 

“There are too many things I need to do” 

“I feel exhausted, but I can’t stop now.”

“No one recognizes the work I do.”

“I don’t know if I can do this anymore.” 

If you ever feel this way, you are not alone. This is burnout. It doesn’t mean you've done anything wrong; it just means you need to refill your own cup.  

Signs You Might Be Experiencing Burnout 

It is important to be able to understand the signs of burnout. You might not notice it at first, as it doesn’t simply show up right away. But these are a few signs to look out for:

You might feel:

• Numb

• Emotionally drained

• Guilt 

• Increased irritability 

• Feelings of resentment

Physically, you might notice: 

• Constant tiredness or exhaustion 

• Trouble sleeping 

• Headaches 

• Fatigue

• Lowered appetite 

And behaviorally:

• Mood swings

• Lowered productivity 

• Avoidance of others 

• Avoiding responsibilities or things you enjoy

• Struggling to care for yourself

How to Prevent Burnout

Burnout doesn’t happen overnight. Here are small steps that you can take to begin to make a difference: 

1. Allow Yourself to Take Breaks 

Even though taking a break itself may be a challenge, it is important for both you and the person you’re caring for. Taking even just five minutes of your day to sit down, relax, and destress can make a significant difference, helping you discover how relaxation can boost your motivation and productivity. 

2. Set Boundaries 

Remember that it’s okay to say no. Recognize your limits, and accept them. By realizing what tasks you can handle on your own without feeling overwhelmed, you can find more time for your own well-being. Begin by offering compromises and acknowledging the emotions that arise when setting these boundaries. Whether you feel guilty, selfish, or some other emotion, remember that it is normal, but shouldn’t prevent you from taking care of yourself. 

3. Prioritize Your Health

   
   

Taking the time to rediscover your passions and interests can go a long way in bringing you moments of joy. Reading a book, watching your favorite show or movie, exercising, or practicing a hobby are all great ways to unwind during challenging moments. Check in and listen to your body; if you begin to feel increasingly stressed or overwhelmed, take a moment to breathe, gather yourself, and reconnect. Don’t forget to get a good amount of sleep, eat well, and check in with your doctor if you have any new or recurring concerns with your health.

4. Reach Out To Others 

   
   

Whether you connect with a friend, family member, or online group, communicating your feelings and needs is a great way to relieve stress. Try not to feel as though you are burdening others for sharing your feelings, as the people you reach out to would more than likely be glad you feel safe enough to communicate with them. Even still, there are various support groups for caregivers that you can join and feel seen with, and would likely be able to understand your situation on a deeper level. 

5. Organize Your Tasks 

   
   

Creating a day planner or a daily task list is a great way to identify and manage your tasks for the day. When caring for a loved one with Dementia, finding and carrying out a routine can be incredibly helpful. A routine can provide familiarity and structure, making it much easier for both you and the person you’re caring for. If you make a routine, make sure to include enough time for you to take a break and rest. 

Final Thoughts

Your work as a caregiver is extremely important, and it's perfectly normal to find it challenging. You are allowed to take space. You are allowed to take a break. You are allowed to ask for support.  Burnout does not mean you are doing anything wrong—your health matters. Slow down, breathe, and remember to care for you.