Take good care of yourself
If you're caring for someone, you need to ensure you’re caring for yourself, too. This helps you avoid caregiver burnout. Keep an eye out for any physical or emotional symptoms that might be impacting your well-being.
Your care matters
Being a good caregiver starts with taking good care of yourself. Set aside time regularly to ensure you are watching out for your own health.
Wellbeing tips
- Take a daily vitamin supplement and stay on top of taking your regular medications/prescriptions.
- Get exercise — make it a priority for both your mental and physical well-being.
- Get regular health check-ups and health screenings.
- Take regular breaks from caregiving – respite time is crucial.
- Stay engaged. Make time for hobbies and your own relationships and friendships.
- Try to get plenty of sleep.
- Go easy on yourself. What you are doing is brave, important and though it is likely rewarding, without question it is also hard.
- Watch for signs of depression.
Depression and caregivers
Warning signs of depression may be:
- A persistent feeling of sadness, anxiety, or emptiness.
- Feeling hopeless.
- Feeling worthless or guilty.
- Anger or irritability.
- Concentration problems.
- Reckless behavior.
- Loss of interest in daily activities/loss of energy.
- Appetite or weight changes – generally of more than 5% of body weight in a month.
- Sleep problems ranging from the inability to sleep to wanting to sleep all the time.
- Unexplained aches and pains.
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Up to 50% of caregivers experience symptoms of depression. If you feel you may be dealing with depression, you are not alone. But you do not have to continue feeling this way, and there are things that can help you.
The first step if you suspect you may be suffering from anything from mild to serious depression is to get help from a professional. This may feel difficult because your schedule as a caregiver may be filled with appointments for your loved one. But rest assured, taking care of yourself is just as important as taking care of them – and by taking better care of yourself, you are also ensuring you can be by their side.
If you’re not sure where to get help, you can start by asking the palliative care team or doctors caring for your loved one. The type of treatment you will need will vary on your symptoms and feelings. If you think you are suffering from depression, don’t be embarrassed. Ask for help and start the path to your own recovery and a happier life.
Get help right away if you feel like you may hurt yourself or others or have thoughts about taking your own life. Go to your nearest emergency room or call or text 988, or start a chat at 988lifeline.org to reach the 988 Suicide & Crisis Lifeline. The 988 Lifeline is available 24/7/365. Your conversations are free and confidential.
Preventing caregiver burnout
It’s normal to have many emotions while caring for someone who has a serious illness. Some days will be easier than others. Caregiver burnout happens when you experience long term stress that causes you to lose interest or motivation to continue giving care. The time it takes to experience this differs for each person and depends on many factors. You may also feel this at various times as it comes and goes depending on the schedule and health complications the patient is experiencing.
"Caregiver burnout is a real thing, and it’s okay for you to feel that way about what’s going on. You can talk to one of our team members to get help."
Anglice Hollins, MA
Sentara Palliative Care Services
Caregiver burnout can have a serious impact on your mental and physical health. It’s important to recognize caregiver burnout and take steps to manage stress before it becomes a problem.
Signs of caregiver burnout may include:
- Sleep problems
- Trouble concentrating
- Appetite changes
- Depression/depressed mood
- Feeling emotionally out of control
- Feeling unmotivated
- Neglecting your loved one
It’s normal to feel various emotions when caring for someone. One way to decrease stress and reduce the chance of experiencing caregiver burnout is to take time to process what you’re feeling. Consider journaling or finding emotional support from people you trust. Spend time with family and friends. Network with other caregivers. And don’t forget the value of seeking health from a mental health professional. Talking about what you are experiencing can help you feel supported and better cope with your emotions. Remember that caregiver stress and burnout don’t only happen to people who care full-time. It can also happen if you’re seeing the person you’re caring for periodically.
Sharing your feelings with the palliative care team allows them to help you and the patient. They may recommend respite care for the patient – this involves having someone else come in to provide care from time to time. Respite care does not mean you are not providing thoughtful care, but simply that the needs of your loved one are greater than one person can handle.
Additional resources for caregivers:
U.S. Department of Health and Human Services
Eldercare Locator – U.S. Administration on Aging