Caregiver Burnout: How to Cope
“Caregiver Burnout ” is a condition of physical, emotional, and mental exhaustion that may also be coupled with a change in your attitude towards your caregiving role.
Caregiving for someone suffering from Alzheimer’s disease is one of the most challenging jobs in the world, and it comes with a risk of what is known as “Caregiver Burnout.” With caregiver burnout, you are in a state of physical, emotional, and mental exhaustion that may also be coupled with a change in your attitude towards your caregiving role, from one of positive, caring, and rewarding to one of feeling negative, unconcerned, and resentful.
According to the U.S.’s Centers for Disease Control (CDC), about one in three Alzheimer’s caregivers report their health has gotten worse due to care responsibilities, compared with one out of five caregivers of other older adults. Nearly 60% of caregivers of loved ones with Alzheimer’s or another form of dementia rate the emotional stress of caregiving as high or very high, and as many as 40% report symptoms of depression.
Caring for a loved one with Alzheimer's disease can be particularly challenging because the disease is progressive, and so the caregiving duties potentially become more complicated and burdensome over time. Caregiver burnout often occurs when caregivers don't get the help they need, or if they try to do more than they are able to do, either physically or emotionally.
It’s important to understand and recognize the signs of caregiver burnout. If you start to notice some of these symptoms in yourself, you should take steps to alleviate the stress, consult with your NAN Navigator, and if necessary, seek outside help.
Signs of Caregiver Burnout:
Exhaustion: Feeling physically and emotionally drained. You may feel fatigued and lack energy.
Trouble Sleeping: Either sleeping too much or too little, or having difficulty falling asleep or staying asleep.
Emotional Distress: You might be experiencing bouts of depression, anxiety, irritability, and feelings of hopelessness.
Changes in Your Physical Health: You may begin to suffer from headaches, back pain, weight loss or gain, or other physical challenges.
Getting Sick More Often: Your immune system may be weakened by chronic stress, making you more susceptible to colds and other illnesses.
Apathy: You may begin to lose interest in activities you used to enjoy, and have difficulties in concentrating, trouble focusing, bouts of forgetfulness, and feeling mentally foggy.
Feelings of Resentment: You may begin to feel angry or resentful towards your loved one, and perhaps feel guilty about feeling that way.
Alcohol or Drug Misuse: You may turn to using alcohol, prescription drugs, or other substances to cope with the stress.
How to Get Help:
If you feel that you are at risk for caregiver burnout, or feeling symptoms of it, there are things you can do to improve your situation. Some of these solutions involve educating yourself and seeking outside help; others focus on one of the most important aspects of caregiving: Caring for yourself!
If you feel at all that you might be heading for caregiver burnout, please discuss immediately with your NAN Navigator. Steps to prevent or cope with caregiver burnout include:
Ask for Help: You don't have to do everything yourself. Don't hesitate to ask family members or friends for help. If possible, you might consider hiring a professional caregiver.
Join a Caregiver Support Group: Connect with others who can relate to what you're going through. This can be in the form of a caregiver support group, an online forum, or individual counseling. Sharing your feelings and experiences with others can help you feel less alone.
Make Use of Respite Services: Respite services provide temporary relief for caregivers. This could be an in-home health aide, a short-term nursing home stay for your loved one, or an Adult Day program.
Educate Yourself: Learn as much as you can about Alzheimer's disease so you know what to expect. Understanding the disease can help you better manage its challenges and plan for the future, which will decrease your anxiety and build confidence.
Set Realistic Goals: Remember, you simply can't do everything. And that’s all right. Recognize your limits and set achievable goals. Remind yourself every day that you are doing the best you can.
Practice Self-Care: Make sure you are taking care of your own physical health. This includes eating a healthy diet, getting regular exercise, ensuring adequate sleep, and keeping up with your own medical appointments.
Keep a Journal: Research shows that a regular practice of writing down your thoughts, even if it’s only for a few minutes a day, can reap benefits in maintaining perspective and building a sense of gratitude.
Take Breaks: Make time each day to relax and decompress, even if it's just for a few minutes. Try activities such as reading, listening to music, taking a bath, meditating, or just sitting quietly.
Maintain Your Own Interests: Continue striving to engage in activities you enjoy, whether it’s a sport, or board or card game, seeing friends, cooking, gardening, or some other valued activity. This can help prevent feelings of resentment, and help maintain your own identity beyond being a caregiver.
Practice Mindfulness and Stress Management Techniques: This might include deep breathing exercises, yoga, meditation, or progressive muscle relaxation.
Consider Therapy or Counseling: Therapy or counseling can help you navigate the emotional challenges of caregiving. Cognitive-behavioral therapy, in particular, can provide strategies for coping with stress and negative emotions.
Avoiding Caregiver Burnout
Caregiver burnout arises for many different reasons. While there is no doubt caregivers face extreme stresses, there are some strategies you can take to help you face and manage these stresses without damaging your own health and emotional well-being.
Take Your Oxygen First...and Seek Respite: You may find that you are not able to take breaks from your caregiving duties or find time that is exclusively for yourself. Talk with your NAN Navigator about ways to find other sources of support for your loved one and time for yourself.
Keep in mind your real role: The responsibilities of caregiving can make it difficult to separate yourself from that role, and remember your important role as a child, spouse, or sibling. In that role, doing the best you can for your loved one is all that is required.
Be Careful with your Expectations: Sadly, Alzheimer’s is a progressive disease, meaning that your loved one will become more and more stricken over time. Facing the reality that your loved one will not “get better,” no matter how hard you work, can be difficult for a caregiver to accept, and lead to feelings of helplessness.
Give Yourself a Break: Many caregivers find satisfaction and rewards in their role; however, some caregivers may put too much pressure on themselves to meet the needs caring for their loved one.
Understand the Challenge: The vast majority of caregivers for loved ones with Alzheimer’s are “volunteers,” meaning that they are not prepared, nor have been trained, to meet the task they may suddenly find themselves taking on. This may lead to their feeling lost, confused as to what to expect, or uncertain what they should do next.
Remember that caregiving is a marathon, not a sprint. It's important to pace yourself and take care of your own needs. Remember that seeking help is not a sign of weakness, but rather a recognition of the reality of your situation and a necessary step for the well-being of both you and your loved one. If you aren’t well, you won’t be in a condition to help as a caregiver.
