Get Help From a Caregiver: Signs of Caregiver Burnout

Are you overwhelmed, exhausted, and emotionally drained from caring for your loved one? You're not alone.

Caregiver burnout is a shared experience, and it's essential to recognize the signs and take steps to address it.

In this blog, get tips from a real caregiver, Anne G. Bragg. Explore what caregiver burnout is, how to identify it, and, most importantly, how to find help and support.

Caregivers of loved ones with disabilities and certain medical conditions frequently face unique pressures, from emotional to physical demands, that can lead to overwhelm and burnout. This struggle is a common aspect of caregiving, as the caregiver's own needs often take a backseat to those of their loved ones.

Signs of caregiver burnout vary from person to person, depending on your situation. However, common symptoms of caregiver burnout that are often seen as warning signs of burnout include:

• Headaches / migraines / dizziness.
• Nausea.
• Physical exhaustion that isn't remedied with more sleep or by slowing down.
• Mental exhaustion / emotional exhaustion.
• Insomnia and / or sleep pattern changes.
• General feeling of being in a funk, "doom and gloom," or negativity.
• Feeling helpless, worthless, insecure, or inadequate.
• Being irritable, easily frustrated, quick to temper, unusually sad or tearful, or emotionally dysregulated.
• Neglecting your personal care (getting dressed, showering, brushing your teeth, etc.).
• Avoiding things you usually enjoy or typically do as part of your regular routines. 
• Illness and / or feeling unwell from a poor immune system.
• Feeling numb or apathetic.
• Brain fog / forgetfulness (forgetting to eat, when you last ate, etc.).
• Unable to physically get up and start the day as usual, or feeling like it's a painfully slow process and an immense chore that takes immense effort.
• Feelings of intense sadness, depression, or anxiety.
• Feeling stuck in a bad situation and unable to get out of it.
• Feeling less confident than your usual self, perhaps unable to socialize normally.
• Feeling like a failure as a parent / caregiver, thoughts of wanting to run away from home and start over again, just to get it right.

Many caregivers experiencing burnout report a decrease in their well-being and mental and physical health issues from burnout. According to one study, caregiver burnout and caregiver stress can lead to health problems. These may include:

• Decline in physical health.
• Increased mental health concerns.
• Overall decreased quality of life.

Burnout can also increase financial costs to the caregiver, family members, and health care systems, making it a public health issue.

According to the Cleveland Clinic, you should seek outside help from healthcare professionals if you experience severe stress or depression. It's essential to seek help when these feelings arise because they can worsen as you continue to care for your loved one and can be detrimental to your well-being.

If you experience any other negative thoughts, such as self-harm and / or suicidal ideation, head to your nearest emergency room immediately. 

Aside from visiting your healthcare provider, you can use other resources to get support and recover from burnout.

• Medical care: Visit your provider to seek medical care for physical symptoms.
• Free incontinence supplies: One major task for many caregivers is caring for a loved one with incontinence (urinary and / or bowel leakage). The cost of incontinence supplies can take a financial toll, and heading to the store multiple times a week to buy products can be taxing, but it doesn't have to be! Aeroflow Urology may be able to deliver free incontinence supplies to your loved one every month for free. Check their coverage with our Eligibility Form  today to ease your stress.
• Home care: Find home health organizations that offer professional caregiver services through your loved one's insurance or home health services outside their insurance that work in your area. Having extra assistance may be helpful in instances of burnout.
• Assisted living communities or nursing homes: Assisted living centers— even short-term ones— may be an option for your loved one if you can no longer care for them alone. Respite care services are also an option.
• Support groups: There are many caregiver support groups online (Reddit, Facebook, etc.) that you can access from your home. It's essential to build a support network when you're dealing with caregiver burnout.

Firstly, if you are at risk in any way and are experiencing changes in your physical and / or mental health, please go straight to your trusted medical professional for help.

Use these other tips to prevent caregiver burnout:

• Get lots of sleep and rest whenever you can.
• Take more breaks or rest during the day.
• Ask for help, and when you find it, consider taking an extended break to rest and recharge. Caregiving is immensely draining work, and everyone needs this option.
• Remember to eat and drink (especially water!). Take supplements if needed and seek professional advice about any possible nutritional deficiencies.
• Get some exercise, get out in nature, get some fresh air, get some sunlight.
• Call or text a friend and have a support system so you can check in regularly. Find ways to connect and check in with people you love periodically, admire, are friends with, or share things with—find your people!
• Monitor your stress levels (familiarize yourself with burnout's physical and emotional signs).
• Learn to set boundaries and say no when experiencing burnout to preserve your time and energy.
• Build a community of support, which may include like-minded caregivers and, of course, professionals such as doctors and therapists.
• Make time for self-care, hobbies, alone time, and physical and mental well-being, such as regular medical check-ups.
• Make time to have fun, laugh, and relax!
• Look at options for respite support, delegating some caregiving work, etc. You don't have to do this alone!
• Work on your level of personal acceptance of the realities of caregiving and parenting. Accept that even immense difficulties and challenges do not have to be equated to a bad life, lack of progress, or a situation of feeling despair and desperation for any of you
• Work on nurturing your soul. Meditate, journal/write, self-reflect, enjoy music, practice positive self-talk, and find joy, accomplishment, and gratitude daily.

Work on your emotions, and don't take things (that are not your fault and are within your control) too personally.

Get professional help and / or follow expert recommendations from reputable professionals online as appropriate (be careful to verify and research their credentials and credibility thoroughly).

When caring for someone, keep your own emotional regulation at the forefront of your mind. In addition, seek opportunities to model co-regulation for your loved one and work on their emotional regulation, too.

• Working on these three things will get you through the toughest of times with your sanity intact. They will also help make caregiving life more manageable, stay out of survival mode, and avoid possible signs of burnout.

Don't neglect yourself in terms of daily hygiene, sleep hygiene, good nutrition, and medical care. It is so easy to neglect your own medical care and not schedule appointments, procrastinate, or miss appointments when caregiving.

• Think of RUFF (Rest, Unplug, Food, Fun) for self-care as a check-in with yourself. Aim to practice self-care consistently and on an ongoing basis.

Organize your calendar, schedule your appointments, and prioritize your routines for yourself as much as you would for others. If it's hard to do, set small, achievable goals by date (including sneaking in fun things for yourself).

• Make notes or an appointment list and cross off when appointments are scheduled and then when they are done so you can see the progress and feel motivated.

Things like fast food and convenience snacks, protein bars, and dry shampoo, falling asleep on couches, and wearing the same clothing for too long should not be depended on as your only go-to or permanent ways of surviving.

You fully need and deserve to take that long shower, wash your hair, wear clean and fresh clothing, and take complete care of yourself.

Check in with yourself often to take care of your own health. Ask yourself:

• Are you depressed?
• Are you feeling stuck, numb, isolated, or unable to handle things you usually could?
• Could the signs of burnout you may be experiencing be signs of a diagnosis you may need to seek and / or treat?

Lean on your trusted healthcare professionals when in doubt and need more support. We do not have the medical expertise, professional experience, or objective stance they do!

Remember that there is no replacement for consulting with trusted healthcare professionals who know you, your situation, or your family.

We have many excellent professionals, but we also have some who are not equipped to handle our families. Trust in your own gut instinct, and don't be scared to get second opinions or change professionals if you are experiencing feelings of being dismissed, invalidated, diminished, or if you feel that they are a bad fit.

• Taking care of ourselves and avoiding problems with being on the verge of burnout encompasses getting the best healthcare we possibly can - easier said than done!

Remember that caregiving is an intensely difficult and challenging job and that your contributions are essential and valuable to our society and your family's life! Caregiving is just as valuable and important as any other job, if not more so.

Many people would not be able to do what you do and manage as much as you do as well as you can, so give yourself some credit!

• Find a small way to treat yourself or reward yourself for a job well done. This can be simple. For me, at this very moment, it's going out for a chai tea and treating myself to something nutritious and tasty that I didn't have to prepare for myself! Sometimes, the extra bit of money is worth it if it saves some of the food prep, clean-up time, and energy you expend. It's a balance we must strike.

Remember that asking for help in any way, shape, or form is not a sign of weakness but of strength of character! We cannot expect to get the physical or emotional support we need unless we are prepared to communicate this information openly and clearly to those who need to know.

• Never assume that people know you need support. They cannot understand this just by looking at you. We are often very good at concealing the hard things and the truth.

References:

Broxson, J., & Feliciano, L. (2020). Understanding the impacts of caregiver stress. Professional Case Management, 25(4), 213–219. https://doi.org/10.1097/ncm.0000000000000414

Caregiver burnout. (2024, July 22). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/9225-caregiver-burnout

Disclaimer

Information provided on the Aeroflow Urology blog is not intended as a substitute for medical advice or care from a healthcare professional. Aeroflow recommends consulting your healthcare provider if you are experiencing medical issues relating to incontinence.