Caregiver Burnout: Signs, Causes And How To Recover

What is caregiver burnout?

It is a state of extreme physical, emotional, and mental exhaustion that mainly happens when people dedicate time and energy to manage the health and safety of other dependents in need without paying heed to their own well being. Caregivers feel tired, stressed, disinterested, anxious, and depressed at times when their workability surpasses the limit. Prolonged exposure to traumatic stress from patient care leads to caregiver fatigue, which affects them tremendously.

10 warning signs of caregiver burnout

Caring for your loved ones or someone who needs assistance desperately is one of the most fulfilling or noble tasks in life. It offers a distinct opportunity to offer comfort, support, and connection with the recipient. However, at times the demands of this role become challenging, which severely impacts the health of the caregivers. When you are too focused on maintaining the well being of another, the tendency to overlook your own health is what causes the situation. This constant pressure may result in a common syndrome that clinical professionals coined as caregiver burnout. Therefore, before escalation of this syndrome, identifying the common warning signs is the first step to recovery. Below are 10 common symptoms that help to find practical ways to seek relief.

1. Lack of Energy and Overwhelming Fatigue

Caregiver exhaustion is one of the main signs of burnout that affects professionals’ sleep and regular activities. It is not just basic tiredness after work, but a deep seated fatigue which makes it difficult to survive, let alone work efficiently, throughout the day.

2. Sleep Problems

If you get burnout from caregiving, you will notice that your sleep patterns undergo major changes. In most cases, caregivers have noticed either they sleep too much wherever they get the chance to overcome the extreme tiredness, or else are unable to sleep properly due to developed insomnia, especially after caregiving services at night. As caregivers are also not financially compensated properly, this leads to worry and anxiety, affecting regular 8 hours of sound sleep. Both are significant burnout symptoms signaling your body and mind under immense pressure.

3. Losing interest in activities you once loved

Caregiving is a noble profession or a duty that you do every day for the person in need. That does not mean you will sacrifice your own life while doing so. Therefore, when you find yourself not finding fun or happiness in those activities, which long before have ignited excitement within your core, then consider that something is wrong. It is a classic sign of burnout and could be the first stage of acute clinical depression.

4. Feeling of caregiving controlling your whole life

You may feel trapped if caregiving duties and responsibilities take all of your time and energy. If you think being a caregiver is the sole identity of your life, then it's most likely you suffer from acute burnout.

5. Neglecting your own physical and emotional needs

At the end of the day, being a caregiver does not make you someone with supernatural powers. Like any other working professional or family member you may fall sick. So, if you are burdened with your work so much that you have to skip your doctor’s appointments, not eat properly, and fail to have time for yourself, then all these are the red flags that caregivers should be aware of. Neglecting self care is a slippery slope; once you go down this path, it has a direct contribution to caregiver stress and exhaustion.

6. Getting impatient or irritated

Getting impulsive, impatient, or irritated is not a big deal if it occurs to you once in a blue moon or the situation provokes these feelings. But the problems arise when you see that minor inconveniences are making you annoyed and irritated. Unusual impatience is an important symptom of caregiver burnout, indicating that the person is extremely overwhelmed and cannot handle situations anymore.

7. Mood Swings and Emotional Exhaustion

Frequent mood swings, like in this very moment you are normal, and suddenly you become angry, are one of the core signs of emotional burnout. All of your emotions are pent up in your heart, and when you are unable to handle them, they burst out in the worst way possible. So the emotional rollercoaster is the direct outcome of extreme levels of stress, leaving you emotionally drained and fragile.

8. Constant Headaches or Stomach Aches

When your mental health is on the rocks, physical health also starts deteriorating. Prolonged clinical stress results in several physical problems such as headaches, stomach problems, or any other ailments with no clear cause. Therefore, it could be your body signaling that it is overwhelmed and cannot take any pressure from now on.

9. Abrupt weight changes

When you experience significant weight gain or loss without any active changes in daily routine, this could be another reason for burnout. Chronic stress could interfere with your appetite and body metabolism, which leads to unhealthy body changes.

10. Feeling Worried at all times

A constant sense of worry with no primary reasons, hopelessness, or helplessness is a major emotional driver of burnout. It is a scenario where, no matter what, you cannot discard this feeling.

Causes of caregiver burnout

Apart from not taking care of your own mental, physical, and emotional health, there are some other notable causes behind this state of condition.

Role confusion

Not all caregivers are professionals appointed by the care providing organizations; some are family members. Children and spouses often become the sole caregiver, causing strain on their role in the family. Unclear roles can also develop when several family members assist in a loved one’s care, leading to increased stress for every individual.

Unrealistic expectations

Unrealistic expectations affect work life balance in every profession, and caregiving is no exception. When family caregivers offer support to the people in need, sudden complete dependency can be problematic, leading to chronic caregiver stress. Initially, caregivers start with a positive mindset to provide the utmost care for the patients, but when it turns out to be doing all minor to major tasks 24/7, it becomes hectic. It is nearly impossible to be on their toes day and night. Share your responsibility with another member and enjoy the recess time for yourself only with no caregiving responsibilities.

Caring for multiple people

When you recruit one professional, or you are the caregiver taking care of two or more people in your household, it generally leads to caregiver exhaustion. Suppose in a family there is a child aged between 1 and 5 years and an elderly person with severe terminal illness; both of them need constant attention. While taking care of both these individuals in the family can be extremely hectic for the caregiver, affecting their performance and physical and mental health.

Unreasonable demands

In many care facilities or households, people always tend to have unreasonable demands from either professionals or the family caregiver. If any caregiver is hired temporarily or on an hourly shift basis, demanding to work another half an hour or one hour without getting paid is not only unreasonable but unprofessional. Already, caregivers are not financially supported, and on top of that, these demands put additional pressure. When you take caregivers and their duties for granted, burnout becomes common.

How to prevent caregiver burnout?

Caregiver burnout is the final stage before the honeymoon phase, when you are highly energized to fulfill all responsibilities. Then comes the frustration stage, where over time the responsibilities become challenging, and you become irritated. After that comes the chronic fatigue stage, when the exhaustion becomes constant. So if you are in any of these first three stages, following these tips can prevent burnout.

Make time for yourself

Whenever you feel that your life is draining out while fulfilling caregiving responsibilities, try to make some time for self care no matter what. When you take breaks in between work, it gives you time to mentally and emotionally recharge, minimizing the risk of burnout and boosting your ability to revive work. Balancing life is the ultimate motto. In between breaks or during your off time, take a short walk, read a book, or pursue a hobby. These moments of respite are essential for maintaining your health and sustaining your capability for providing assistance to the person in need of care.

Set Realistic Expectations

Whether you are a family caregiver or professional, be realistic about what you can deal with. Prioritize tasks and focus on what is important. Whether you are hired on a temporary basis or permanently, or you are a family member, understand your capabilities and restrictions. Based on this, you have to talk to the family members about your caregiving responsibilities.

Celebrate small victories

Small wins in daily duties and recognizing the progress you have made in your caregiving journey will boost you to be consistent. These minor or major milestones will be the solid foundation of your regular efforts.

Exercise Regularly and Get Enough Sleep

Regularly exercising can keep you away from stress, anxiety, and depression commonly seen among caregivers. So either go for walks, yoga, or workouts that help your body be physically active and mentally charged. Exercises also help to balance your sleep schedule.

Caregiver burnout recovery strategies

Caregiver burnout does not happen overnight; it creeps slowly, which may seem unnoticed at times. But if you think that there is no going back if you are in burnout, then you are wrong. There are ways that can help you to deal with it.

Staying connected

People at the burnout stage seem to be withdrawn from their lives, like families, friends, and activities. This leads to growing resentment towards the people they take care of. Therefore, try to push yourself to the edge and make time for yourself to enjoy all these parts of your life.

Joining social support groups

Sometimes sharing your feelings with someone like a friend or family member would do the trick. But they may not always understand your situation and are unable to help you recover from burnout. Therefore, joining support groups where many caregivers share their stories and journey can help you open up and unburden your deeply seated feelings. There are specialized support groups such as the Canadian Cancer Society, Alzheimer Society of Canada, Parkinson Canada, and Heart and Stroke helping professional and family caregivers dealing with these kinds of patients.

Clinical treatments managing Physical and emotional impact

When none of these strategies have been very effective, then clinical help is the key. As burnout starts with disrupting your mental health, doctors administer Cognitive Behavioral Therapy. It is an effective approach for managing burnout. It mainly emphasizes managing negative thought patterns and behaviors contributing to stress, exhaustion, and overwhelm. With CBT, doctors teach you some rational coping strategies for managing stress. These include relaxation techniques, time management skills, and setting realistic goals. When anxiety, depression, and stress are under control, the resulting physical discomfort like headaches and stomach pain will also subside.

Canadian mental health resources for managing Caregiver burnout

To manage burnout among caregivers, support systems need to be aligned to your location and specific requirements. Therefore, Canada offers nationwide, provincial, and condition specific mental health associations developed to benefit family and professional caregivers overcoming emotional exhaustion, stress, and complete isolation.

National Mental Health & Caregiver Associations

The Canadian federal government has taken several initiatives to offer mental resources to caregivers who seek help.

Canadian Center for Caregiving Excellence (CCCE)

It is a national mental health organization dedicated to helping caregivers with different mental health wellness programs, resources, and community networks.

Canadian Mental Health Association (CMHA)

This organization operates across the nation, offering counseling, stress management programs, and CBT driven skill programs to caregivers navigating mental health.

211 Canada

It is a free and confidential, round the clock service that helps people to seek immediate necessities and mental health support. Therefore, individuals, including caregivers, can seek mental health support here.

Provincial Caregiver Organizations

Many Canadian provinces have established non profit agencies that provide direct on call assistance, peer networks, and caregiver burnout prevention workshops.

Ontario Caregiver Coalition

Working to advocate for caregivers since 2009 and regarded as a non profit organization since 2018. Caregivers, care providers, and health charities are part of the organization. This association aims to improve the lives of caregivers and provide them with any kind of support they require. Furthermore, the association aims to build up a community in Ontario where caregivers are recognized, supported, respected, and valued.

Ontario Family Caregivers’ Advisory Network

It is also a non profit organization where volunteers support family caregivers who take care of people with mental health and substance use disorders.

Caregivers in Nova Scotia

This association provides programs, services, and strong advocacy for the caregivers. With constant support from several investors, the Board of Directors, allied companies, and volunteers are dedicated to providing support to caregivers from burnout.

Family Caregivers of British Columbia

Professionals in this non profit organisation support more than one million people in British Columbia with physical and emotional care. Here, one on one emotional support is offered, caregivers are encouraged to join support groups, and they are educated to navigate their physical and mental health.

When Caregivers need to seek professional help

Managing burnout requires more than self care tips. Therefore, seeking help from a professional caregiver can offer support to the family caregiver and the care recipient.

• When caregiver fatigue has been persistent.
• The care recipient's health is deteriorating and requires more advanced care than the family caregiver can provide.
• The caregiver is struggling with their own mental health.
• Constant negligence toward family obligations, individual responsibilities, or personal well being.

Caregiver burnout is a more common phenomenon than people give credit for. In the name of its rewarding and noble activities, people tend to set aside their personal needs and give full attention to the person in need. This leads to burnout, impacting physical and mental health and also caregivers’ ability to provide care. Therefore, to avoid this while taking care of another person, make time for yourself and prioritize your needs. If the situation worsens, consult doctors, avail mental health care resources, and seek help from caregiving professionals.

Disclaimer:

The information provided in this content is for educational and informational purposes only. Caregiver burnout can severely impact your physical and mental health. If your situation worsens, you should consult a doctor, utilize available mental health care resources, or seek immediate assistance from caregiving professionals.