5 Signs You’re Approaching Caregiver Burnout And How To Avoid It

Mar 1

Key Takeaways:

Pay Attention to Burnout: If you always feel tired, easily upset, or stop taking care of yourself, it might be a sign that you need a break.
Taking Care of Yourself Matters: Making time for yourself and asking for help isn’t selfish—it helps you stay strong so you can keep helping others.
Help is Out There: There are support groups, apps, and other tools that can make caregiving easier and give you extra support.

Taking care of someone is a kind and important job. Whether you are helping a family member or someone else, it takes a lot of time and energy. Caregiving can feel good because you are helping, but it can also be hard. If you don’t take care of yourself too, you might feel really tired and worn out.

If you’re a caregiver who could use some support, consider taking part in a caregiver workshop. Here is a great one to consider:

Building Better CaregiversⓇ is a six-week online program designed to support and empower caregivers. It offers education and support in a convenient, online setting. We understand the difficulties and challenges of being a caregiver, that’s why we offer Building Better Caregivers as a tool to help make life a little easier for caregivers and less isolating.

Caregivers can join at any time, work at their own pace, and participate whenever they want. Each group is made up of 30 caregivers who connect through weekly lessons, discussion boards, and one-on-one conversations, offering one another tips and support for their personal caregiving challenges.

The program is led by trained staff members many of whom have been caregivers themselves. These leaders guide discussions, share personalized resources, and keep workshops safe and supportive.

Building Better Caregivers has been recognized as a proven program by the Benjamin Rose Institute on Aging and the Family Caregiving Alliance.

“It was very helpful to learn things I might not have known and get tips and support from the others in the group. It helps just knowing there is someone who knows what you’re going through and can offer helpful tips, not just listen.”

– Building Better Caregivers Participant

What Is Caregiver Burnout?

Caregiver burnout happens when someone who takes care of others starts feeling very tired, stressed, or overwhelmed. It’s like trying to pour water from a cup that’s already empty. Caregivers, like parents, nurses, or anyone helping someone who’s sick, can feel this way if they don’t take breaks or care for themselves.

When you’re a caregiver, you give so much of your time and energy to help others that you might forget to think about your own needs. This can make you feel worn out and even a little unhappy, which is why it’s so important to notice the signs early.

Sign #1: Feeling Very Tired All The Time

One of the first signs of caregiver burnout is feeling tired, even after you’ve had a good night’s sleep. This isn’t the kind of tired that goes away after resting; it’s a deep feeling of exhaustion that makes it hard to get through the day.

You might find yourself struggling to get out of bed in the morning or needing naps during the day. Even small tasks, like making dinner or folding clothes, might feel too hard to do. This kind of tiredness is your body’s way of telling you that you need a break.

Sign #2: Getting Frustrated Or Angry Easily

Another sign of caregiver burnout is feeling frustrated or angry more often than usual. Small things, like someone asking a simple question or a change in plans, might make you lose your patience quickly.

You might feel like you’re snapping at others or getting annoyed, even when you don’t want to. This can happen because you’re under so much stress, and your mind doesn’t have the energy to stay calm. It’s okay to feel this way sometimes, but it’s a sign that you need to take care of yourself.

Sign #3: Feeling Sad Or Overwhelmed

Caregiver burnout can also make you feel sad, down, or even like crying for no clear reason. You might feel overwhelmed, like there’s just too much to do and not enough time or help to get it all done.

This sadness can sometimes feel like you’re carrying a heavy weight that won’t go away. You might even start to lose interest in things you usually enjoy, like hobbies or spending time with friends and family. Feeling this way is your mind’s way of saying it needs care and support, just like the people you’re taking care of.

Sign #4: Forgetting Things Or Losing Focus

When you’re experiencing caregiver burnout, you might notice it’s harder to concentrate or remember things. You could forget appointments, important tasks, or even small daily things like where you put your keys.

This happens because your brain is working overtime trying to handle stress, which makes it harder to think clearly. You might feel scattered, like your mind is jumping from one thing to another without being able to settle. It’s a sign that your mind needs a break to recharge.

Sign #5: Not Taking Care Of Yourself

Caregiver burnout often makes people forget to care for themselves. You might skip meals, eat unhealthy food, or not drink enough water. Exercise and sleep might also take a back seat because you’re so focused on helping others.

You may even stop doing things that make you happy, like reading, spending time with friends, or relaxing. Ignoring your own needs can make you feel even more tired and stressed, which only adds to the burnout.

This is your body and mind’s way of telling you they need attention too. Remember, taking care of yourself isn’t selfish—it helps you be a better caregiver.

How To Avoid Caregiver Burnout

Avoiding caregiver burnout starts with taking small steps to care for yourself. Here are some ways to do that:

Take Breaks

Even short breaks can help recharge your energy. Go for a walk, listen to music, or just sit quietly for a few minutes. Stepping away, even briefly, gives your mind and body a chance to rest and reset, making it easier to handle the demands of caregiving when you return.

Ask For Help

You don’t have to do everything alone. Reach out to family, friends, or community services to share the load. Delegating tasks like grocery shopping, meal prep, or even sitting with the person you’re caring for can give you the breathing room you need.

Alt Image Text: Ask For Help

Set Boundaries

It’s okay to say no sometimes. Don’t take on more than you can handle. Being clear about what you can and cannot do can help make sure you don’t stretch yourself too thin and compromise your own well-being.

Practice Self-Care

Make time for things you enjoy, like reading, exercising, or relaxing with a hobby. Taking even 15–30 minutes a day to do something that makes you happy can help reduce stress and improve your mood, giving you a much-needed emotional lift.

Stay Healthy

Eat balanced meals, drink water, and try to get enough sleep. When your body feels good, your mind will too. Regular exercise, even light activities like yoga or walking, can also boost your energy and help you feel more in control.

Talk To Someone

Share how you’re feeling with a trusted friend or a counselor. Talking about your worries can make them feel smaller.

Talking to others who are caregivers, too, can really help. You can join a group of other caregivers, either in person or online, where everyone shares their experiences and helps each other. These groups and support systems, like Building Better CaregiversⓇ, can make you feel less alone and give you useful advice on how to take care of your loved ones.

Final Thoughts

Being a caregiver is a loving and important role, but it can also be very demanding. Recognizing the signs of burnout and taking steps to avoid it can make all the difference. Remember, you can’t pour from an empty cup.

By caring for your own well-being—physically, mentally, and emotionally—you’ll have the strength and energy to care for others. It’s not selfish to take breaks or ask for help; it’s necessary.

You are doing an amazing job, and it’s okay to take time for yourself. When you feel good, you can give your best to those who need you most.

Frequently Asked Questions About Caregiver Burnout

What are some early signs of caregiver burnout?

You might feel really tired all the time, have trouble sleeping, or get sick more often. You may also feel like you don’t enjoy being around others as much as you used to.

Can burnout make it harder to get along with family and friends?

Yes. When you’re stressed and tired, you might feel grumpy, want to be alone, or not have enough time for the people you love.

Is caregiver burnout common, and who gets it the most?

Yes, it happens a lot. People who take care of family members who are sick, disabled, or elderly are more likely to feel burned out.

How does burnout affect mental health?

Feeling overwhelmed all the time can make you anxious, sad, or even hopeless. Caregivers might feel like they don’t have enough support or time for themselves.

Can caregiving make you feel sick?

Yes, too much stress can make you feel really tired, lower your immune system, and even lead to more serious health problems over time.

Are there people who can help caregivers?

Yes. There are support groups, counselors, and special services that help caregivers take breaks and get the help they need.

How can caregivers balance work and taking care of someone?

They can set limits, make time for themselves, and ask for help when they need it. Taking breaks is important.

Can technology help caregivers?

Yes. Apps can remind them about tasks, online groups can offer support, and special devices can help track health, making caregiving a little easier.

How can jobs support caregivers?

Bosses can let caregivers have flexible schedules, work from home, or use wellness programs to help them manage stress.

What’s the best way to help a caregiver?

Do something helpful, like cooking a meal, running an errand, or just listening to them. Even small things can make a big difference.

Maggie Reed