Banishing Burnout: How To Fight Caregiver Stress
In our previous articles—Let’s Talk About Caregiver Burnout and What Causes Caregiver Burnout?—we discussed the symptoms and sources of caregiver burnout. Only one question remains—what should a caregiver do to prevent burnout?
The list below offers a few suggestions for minimizing burnout. Keep in mind that it is a group of suggestions rather than a checklist. What works for one caregiver may not work for another—implement what seems possible and helpful to you and ignore the rest. Above all, do not let the process of avoiding burnout become add stress in your life
Ask For Help:
It’s no surprise that this is a common tip. Regardless of any embarrassment or other hang ups that commonly make it difficult to ask for help, it is crucial for caregivers to find support. If you are already co-caregiving, ask the other caregivers in your life to alleviate a few of your responsibilities. If you do not have any co-caregivers, consider looking for respite care or asking a trusted friend to step in once a week. Whether you need emotional support, information, or someone to physically take care of your loved one while you recharge, asking for support can go a long way towards preventing and reversing caregiver burnout.
Establish a Regular Schedule:
Many caregivers find it difficult to get through the day when they do not know what it will hold. Consider creating a ‘caregiving calendar’ so that everyone is on the same page and knows what to expect daily. Of course this cannot prevent emergencies, but in can make non-emergency days less stressful.
Likewise, it is important to find a schedule that makes you feel your best. There is evidence that, for example, caring during the ‘night shift’ can add to caregiver stress, so consider varying shifts or caring during the day as much as possible.
Join a Caregiving Support Group:
Sometimes, caregivers feel isolated because they do not think others can directly relate to the experience of caregiving. For that reason, joining a Caregiver Support Group can be extremely helpful. Many find it extremely helpful to be able to chat with people whose experiences directly parallel their own. Likewise, other caregivers are well situated to offer tips and advice to caregivers who feel that they need it.
Caregiving 4 Care is working to create such a community of caregivers online. While our platform is not yet launched, we are currently conducting a research study in the Pittsburgh area in which we are matching caregivers with compatible individuals in their area. If you live in this area, we would love your input as we work to build a resource that caregivers will love!
Look at the Situation Objectively:
Caregiving is an incredibly emotional role—caregivers are sacrificing their time and energy to help a loved one who is struggling with their health. Because caregivers love the person for whom they are caring, it can sometimes be difficult to accept a situation for what it is. They often do not want to acknowledge that they need outside help or that diseases are progressing to the extent that they are. But, while it can be emotionally challenging to do, being realistic about the situation is extremely healthy and can help to alleviate stress. Ask yourself if anything can be done differently or if you are doing some tasks that are no longer necessary.
Invest in Self Care:
Self care has a different definition depending on who you ask. Simply put, self care is taking time to do the activities that are important to one’s well being. Everyone requires a different array of activities to take care of their mental and physical health. Some people self care by exercising, spending time with loved ones, reading a book, or taking a bath. It is up to you—doing anything that makes you feel relaxed and recharged can materially prevent the onset of caregiver burnout. The key is to schedule self care with the same importance as your other tasks, rather than mistakenly treating it as a luxury.
Talking to a Professional:
As mentioned above, stressed or burnt out caregivers sometimes find themselves experiencing mental health disorders like depression or anxiety or experiencing high levels of stress. If this is the case, it can be incredibly helpful to speak to a professional—whether a therapist, psychiatrist, or social worker. They can assist you in sorting through your emotions, in reframing your situation, and coming up with a productive plan. Likewise, they can teach you coping strategies to help you continue to productively assess your emotions.
Look After Your Health:
As mentioned above, caregivers’ health challenges can increase their likelihood of burnout. On the other hand, caregivers who look after their health are less likely to feel burnt out. By taking time to monitor diet, exercise, sleep, water intake, and drug or alcohol intake, caregivers can improve their own health, thus minimizing their likelihood of health risks & burnout.
Increase Your Confidence:
While certainly easier said than done, studies show that an increase in confidence can decrease caregiver stress. Reframing—possibly through professional help as mentioned above—can help caregivers understand how truly capable they are. Likewise, learning or improving skills or knowledge necessary for caregiving can help to increase confidence
In Conclusion,
regardless of your situation, your symptoms, or your coping strategy, it is important to remember that you are not the only one experiencing what you are experiencing. Countless caregivers have come before you and made it through—you are no different.