Recognizing and Addressing Caregiver Burnout

Caring for a loved one—whether they have a chronic illness, disability, dementia, or mental health condition—is one of the most demanding roles you can have. If you're feeling exhausted, resentful, or like you've lost yourself in the process, you might be experiencing caregiver burnout. You're not failing. You're human.

What Caregiver Burnout Looks Like

Burnout isn't just being tired. It's a state of physical, emotional, and mental exhaustion that affects your ability to function. Signs include:

Physical symptoms:

• Constant fatigue, even after rest
• Frequent illness or weakened immune system
• Changes in appetite or sleep patterns
• Headaches, body pain, or other stress-related symptoms

Emotional symptoms:

• Feeling overwhelmed, hopeless, or trapped
• Irritability, anger, or resentment (even toward the person you're caring for)
• Anxiety or depression
• Numbness or detachment

Behavioral changes:

• Withdrawing from friends, hobbies, or activities you used to enjoy
• Neglecting your own health needs
• Using alcohol, food, or other substances to cope
• Feeling like you're just going through the motions

Why It Happens

Caregiving often involves:

• Round-the-clock responsibility with no breaks
• Watching someone you love suffer or decline
• Financial stress
• Isolation from friends and community
• Lack of recognition or appreciation
• Difficulty setting boundaries or asking for help

You're not weak for struggling with this. Burnout is what happens when you give more than you have for too long.

You're Allowed to Feel How You Feel

If you've felt angry, resentful, or wished things were different, that doesn't make you a bad person. Caregiving is hard. You can love someone deeply and still struggle with the weight of caring for them.

Give yourself permission to have complicated feelings without guilt.

Preventing and Addressing Burnout

Ask for and accept help:

• Let friends and family take specific tasks: "Can you bring dinner Wednesday?" or "Can you stay with Dad Saturday afternoon?"
• Hire help if possible—even a few hours a week can make a difference
• Look into respite care (temporary relief for caregivers)

Set boundaries:

• You can't do everything. Decide what's essential and what can wait or be delegated
• It's okay to say no to additional responsibilities
• Protect time for yourself, even if it's just 15 minutes

Prioritize your own health:

• See your own doctor regularly
• Eat, sleep, and move your body as best you can
• Take medications as prescribed
• Don't skip your own medical appointments

Stay connected:

• Isolation makes burnout worse. Reach out to friends, even when it's hard
• Join a caregiver support group (in-person or online)
• Talk to a therapist who understands caregiver stress

Find moments of joy:

• Do something you enjoy, even briefly—read, listen to music, sit outside
• Give yourself permission to feel good, even when things are hard

Resources for Caregivers

You don't have to do this alone:

• Caregiver Action Network (1-855-227-3640) - Support and resources for family caregivers
• Family Caregiver Alliance (1-800-445-8106) - Education, services, and advocacy
• Eldercare Locator (1-800-677-1116) - Connects you to local services for older adults
• ARCH National Respite Network - Helps find respite care in your area
• Local Area Agency on Aging - Offers programs and support for caregivers

Many communities also have adult day programs, meal delivery, transportation services, and other supports.

When You Need More Help

If you're experiencing depression, anxiety, thoughts of harming yourself or your loved one, or feel like you can't keep going, please reach out for professional help immediately. Call your doctor, a mental health crisis line (988), or go to the emergency room.

Asking for help isn't giving up. It's ensuring both you and your loved one are safe and cared for.

You Matter Too

The person you're caring for is important. And so are you. Your needs, health, and well-being matter. Taking care of yourself isn't selfish—it's necessary. You can't care for someone else if you're running on empty.

Be as compassionate with yourself as you are with the person you're caring for.

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This resource is educational and not a substitute for professional medical or mental health support. If you're in crisis, call or text 988 for immediate help.