An estimated 65.7 million US adults act as family caregivers for elderly, ill, or disabled relatives. The love and commitment involved in caring for a family member can be deeply rewarding, but caregiving is also physically and emotionally demanding.
Caregivers have a huge responsibility and, too often, their own health gets put on the back-burner. Unfortunately, neglecting self-care often leads to stress, burnout, and a wide range of physical and mental health problems that take a heavy toll on the caregiver’s quality of life. And, when no-one is caring for the caregiver, their ability to look after others also declines.
Prioritizing self-care is vital for the well-being of both carers and those they support. Caregivers can avoid burnout by learning to recognize key signs of stress, making time for their own health, and building a strong support network to share the impact of caring.
Why Caregivers Need Support and Self-Care
Caregiving can be rewarding, but it’s also physically and emotionally demanding. Often, people who dedicate a lot of their time to the care of others let their own self-care slide, and are more likely to miss health check-ups. The stress of caregiving can also contribute to health-risk behaviors such as irregular sleep, smoking, alcohol consumption, substance abuse, poor diet, and sedentary behaviors. As a result, caregivers are at higher risk of physical and mental health problems.
How Do Caregivers Know if They Need Help?
Caregivers have a higher-than-average risk of mental health problems. This is especially true of those caring for high-need patients, such as people with advanced dementia. The impact of stress can sneak up on caregivers and may go unnoticed for a long time.
Unfortunately, ignoring the warning signs of stress can lead to overwhelm and caregiver burnout. It’s important for caregivers and those close to them to be aware of the key signs of caregiver stress, which include:
- Exhaustion and anxiety
- Being impatient and quick to anger
- Feelings of loneliness
- Difficulty sleeping, or not sleeping enough
- Feelings of sadness or hopelessness
- Loss of interest in activities that used to bring joy
- Frequent headaches or other physical problems
- Neglecting self-care habits, like exercise or preparing healthy food
- Neglecting personal care (e.g., skipping showers or not brushing teeth)
- Alcohol or drug misuse
Caregiver Burnout and Its Impacts
Failing to recognize and address the signs of caregiver stress can lead to burnout; a state of mental and physical exhaustion. Caregiver burnout is very common, and is thought to affect around 60% of people who care for others. Burnout often manifests in stress, depression and anxiety, and cay cause symptoms such as:
- Social withdrawal
- Changes in appetite
- Changes in weight
- Changes in sleep patterns
- Inability to concentrate
- More frequent illness
- Irritability, frustration, and anger
The Role of Self-Care in Effective Caregiving
Neglecting self-care frequently leads to caregiver burnout, which has a wide range of physical and mental health consequences. Left untreated, the depression and anxiety associated with burnout can have a serious impact on quality of life and your ability to look after yourself and others.
Taking time to focus on your own needs as a caregiver can help protect your long-term health and well-being. It can also make day-to-day life easier and make caregiving feel more manageable, which is beneficial both for yourself and the recipient of your care.
Strategies to Empower Yourself as a Caregiver
It can be hard for caregivers to acknowledge a need for help and time off, but you can’t effectively care for others without taking care of yourself first. Caregivers who disregard their own needs are more likely to experience burnout and physical health problems, which has a heavy impact on personal well-being and the well-being of care recipients.
Therefore, caregiver self-care is key for maintaining a good quality of life. Learning strategies to empower yourself as a caregiver can make a huge difference to your long-term mental and physical health, and help you get more from the positive aspects of caregiving.
Building a Supportive Care Network
Caregivers often give a lot of themselves to loved ones but, too often, no-one is caring for the caregiver. Cultivating a caregiver support network can help ease the strain of caregiving and make more time to exercise, relax, enjoy hobbies, and eat well. Accepting help can also help reduce feelings of loneliness and isolation among caregivers. Don’t be afraid to seek and accept support, either from the people around you or dedicated support groups that provide care for caregivers.
Leveraging Community Resources
Family caregivers often have a lot on their plate, especially those looking after high-need patients. Many of the common behaviors of people with dementia are challenging to manage, and it can feel impossible to step away for even a few hours. However, time alone is critical for self-care, and for maintaining your ability to look after others. Many caregivers benefit from community resources like the Family Caregiving Alliance, which provide information and support for the care of caregivers.
Setting Boundaries and Managing Caregiver Guilt
Caregiving can be emotionally taxing, and many carers express feelings of guilt. It’s common for caregivers to feel they should be doing more, or doing better, or to feel resentment towards the recipient of their care.
Unfortunately, this often leads to depression and anxiety, which can contribute to burnout. Whether you’re looking after elderly parents, a partner, or another family member, setting healthy boundaries is central to self-care and developing strategies to cope with guilt can make this process easier.
Recognizing and Managing Personal Stress Levels
Learning to recognize the signs of stress is a critical first step in caregiver self-care. Caregiving is a big responsibility, so it’s no surprise that carers are more prone to stress than the general population. Regular self check-ins can help you catch the key signs of stress and take mitigatory steps before it balloons into overwhelm and burnout.
Practical Self-Care Tips for Caregivers
Recognizing a need for self-care is just the first step in a journey towards better mental and physical health. When you notice the red flags that signal stress, this is your cue to step back and assess how you can improve your own health and wellbeing as a carer.
Physical Wellness Tips
Looking after your physical health is a key aspect of caregiver self-care. Many caregivers slip into unhealthy habits as a means of coping, but poor diet, a lack of physical activity, and alcohol consumption can, ultimately, reduce your quality of life.
Making time to cook a nutritious meal, enjoy hobbies, exercise, and sleep is central to maintaining the health and energy levels you need to care for yourself and others. It can also boost your self-esteem and mood, allowing you to focus more on the positive aspects of caregiving.
Mental Health and Emotional Support
Feelings of isolation and loneliness are common among caregivers, and can contribute to anxiety. Therefore, seeking and accepting support from family members or healthcare professionals often goes a long way towards promoting better caregiver mental health.
Staying mindful of your needs and emotions is crucial for maintaining personal well-being, and asking for help can free up the time you need to get those needs met. It can also help to have people around who understand your situation and feelings, and who can provide emotional support on the difficult days.
Incorporating Relaxation and Leisure
Caregiving can feel all-encompassing, especially if you are looking after someone with a lot of needs. When your days are filled with things you need to do for others, it’s very easy to shelve activities that you used to enjoy. However, finding time to enjoy life - whether that involves meeting friends for dinner or simply relaxing at home - can be highly beneficial for your mental health. When you make space for your own happiness, you may find the quality of care you can provide also improves.
Taking Steps Toward a Healthier Caregiving Journey
When no-one is caring for the caregiver, their mental and physical health can take a big hit. Many caregivers neglect their own self-care in favor of those they look after, but this puts them at higher risk of stress and burnout. Your physical and mental health is of the utmost importance, especially if you are also responsible for the well-being of someone else.
Therefore, it’s essential for caregivers to prioritize their own health and peace of mind, as well as that of the people they care for. Seeking support and taking advantage of family caregiver resources can empower caregivers to improve their personal well-being, and to better appreciate the positive aspects of caregiving.
REFERENCES
- https://www.ncbi.nlm.nih.gov/books/NBK396398/
- https://alwayshomeconnected.com/blogs/news/dementia-stages
- https://www.nia.nih.gov/health/caregiving/taking-care-yourself-tips-caregivers
- https://my.clevelandclinic.org/health/diseases/9225-caregiver-burnout
- https://www.caregiver.org/resource/taking-care-you-self-care-family-caregivers/
- https://www.caringinfo.org/planning/caregiving/caregiving-resources/
- https://alwayshomeconnected.com/blogs/news/common-behaviours-of-dementia
- https://www.caregiver.org/resource/caregiving-home-guide-community-resources/
- https://onlinelibrary.wiley.com/doi/10.1111/opn.12227
- https://alwayshomeconnected.com/blogs/news/caring-for-elderly-parents
- https://www.carersuk.org/help-and-advice/your-health-and-wellbeing/coping-with-guilt-resentment-and-other-difficult-emotions/
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/caregiver-stress/art-20044784
