7 Signs of Caregiver Burnout
What is a caregiver?
A caregiver is any individual taking care of another person in need of support. When an individual decides they will become a caregiver sometimes it is well thought out and in other situations it just falls into their lap.
Why are they important?
Care can range from total assistance with all activities of daily living (ADL’s) that could include getting dressed, personal hygiene, food shopping, picking up medications, meal preparation, transportation to appointments, etc. Caregivers also take on emotional and mental stress of their loved one’s situation and conditions.
Why is it critical for them to take care of themselves?
If caregivers do not stop to make sure they take care of themselves they will not be able to take care of their loved ones.
Why is caregiver burnout on the rise during COVID-19 pandemic?
For many individuals their current support system and resources are limited given the global COVID-19 pandemic. Without a support system or an outlet caregiver burnout is on the rise during the pandemic.
According to the Centers for Disease Control and Prevention (CDC) survey, approximately 31% of unpaid family caregivers have considered suicide.
7 Common Signs of Caregiver Burnout
Difficulty Sleeping
Patients can have poor sleep habits because they suffer from restless mind, constant worry, and guilt. Lack of sleep can impact everyday life and your ability to be a good caregiver.
Deteriorating Mental Health
This is a natural occurrence, but can be very detrimental towards the relationships in our lives. What it looks like can be very different based on the individual. For example it could present as irrational thinking, negative biasing, minimizing/maximising of situations, irritability, being short, snapping, and lashing out towards others.
Poor Coping Skills
For many individuals they were never taught how to deal with the stressful and emotional situation of being a caregiver. In addition, coping skills and techniques may not be identified or in use. This can include self-harm, becoming highly reactive, emotional shutting down in situations, and poor spending habits to name a few.
Over/Under Eating
Weight loss and gain associated with the life of a caregiver is very common. Emotional eating habits can commonly be developed for struggling caregivers. It is also common for caregivers to miss meals while caring for their loved ones, and will come to find themselves losing weight.
Loss of Autonomy
Losing a sense of self is common when you become a caregiver. It is common for your thoughts, conversations, and all of your actions to center around this person.
Lack of Empathy
We begin to view the person we are caring for as a diagnosis and not a person. We view our days as laboris and with no enjoyment. This can breed a lack of empathy for the person.
Memory Loss
Forgetfulness is common when you are no longer just focused on yourself. It can also be caused by many of the other symptoms outlined above.
Techniques for Alleviate Burnout:
Allow yourself to be human and be imperfect.
Reduce cell phone use near bedtime.
Reduce caffeine intake by mid-day.
Try to finalize projects from the day to reduce worrying.
Reduce external stress when and if possible.
Attempt to work out at least a few days a week.
Focus on a balanced diet.
Explore meal prep programs (if time is an issue) to ensure you are eating a balanced diet.
Allow yourself a treat but explore other ways to cope with the ongoing stress like talking to a therapist, support groups, or friends.
Explore local support groups to talk with a community who could relate to what you are going through.
Reconnecting with activities that bring you joy is a huge piece of regaining a sense of self. Reflect on a time in your life that you weren’t stressed and remembering what you were doing at that time.
Accept help when it is offered.
Set aside time in the day to do something for yourself even if that is 5 minutes of quiet time.
Don’t define your loved one by their diagnosis. Put their humanity before their diagnosis or disability.
