September is National Self-Care Month and with over 850,000 unpaid family caregivers in Arizona, Ability360 wants the community to know caregiver burnout is real, but it can be mitigated by prioritizing self-care. It’s essential not only for the caregiver’s health but also for providing sustained, compassionate care. By embracing self-care, caregivers can continue to offer the best support to their loved ones while nurturing their own well-being.

MORE NEWS: 4 Valley cities rank among 50 safest and most affordable U.S. cities

When Compassion Fatigue Takes Its Toll

Caregiver burnout is characterized by the feeling of professional insufficiency and being overwhelmed. Many caregivers may also experience emotional and physical exhaustion and depersonalization from the prolonged and demanding nature of caring for others. Whether it’s caring for someone who has reached their senior years, a family member who is chronically ill, or people with disabilities or cognitive disabilities, all-too-often caregivers feel exhausted and overwhelmed, which may lead them to sacrifice their own wellbeing.

Caregiving can be rewarding. National data shows 90% of individuals enjoy it. However, 85% of those don’t have a break, and 20% report they’re depressed from caregiving on top of working a 40-hour a week job. 

April Reed is the Vice President of Advocacy and Designated Legislative Lobbyist at Ability360.

Recognizing the Symptoms of Caregiver Burnout

Caregiver burnout isn’t just about feeling tired or overwhelmed temporarily. It’s a deeper, more pervasive issue with profound impact on both the caregiver and the recipient of their care. Burnout can show up in different ways. Emotional burnout comes with anxiety, sadness, irritability, resentment or bitterness. Some caregivers may begin to feel disconnected with others, isolating and disengaging themselves. 

Constant expectations, overwhelming to-do lists, inability to finish tasks, and lack of sleep can cause physical exhaustion. This may also lead to a lack of self-care, where caregivers begin to neglect their own health needs. An increased level of stress is prominent, too. Caregivers may find themselves worrying constantly. They may also feel a higher degree of responsibility. The unpredictability of caregiving can lead to chronic stress, which impacts both mental and physical health. Research shows 23% of family caregivers report that caregiving has negatively affected their physical health. 

Potential signs of caregiver burnout:

  • Unhealthy eating patterns
  • Weight gain or weight loss
  • Poor sleep quality
  • Feeling tired all day, every day
  • Feeling down or unhappy
  • Neglecting physical symptoms such as headaches or body aches

Caregiver Burnout is a Common Yet, Preventable Issue

Caregivers may consider reaching out to friends, family, and support groups to share their experiences with others who can provide emotional relief. They may also benefit from setting realistic goals, focusing on essential tasks, and understanding that not everything can be done perfectly. 

Caregivers facing burnout need to prioritize their own well-being to continue providing effective care. Here are several strategies they can use:

  • Take Regular Breaks: Take short breaks throughout the day to rest and recharge. For extended breaks plan regular days off and vacations, if possible. 
  • Seek Support: Join caregiver support groups to share experiences and gain emotional support. Consider speaking with a therapist or counselor specializing in caregiver stress.
  • Establish a Routine: Create a consistent daily routine to help manage time and reduce stress. Include time for personal activities such as hobbies, exercise, and relaxation.
  • Practice Mindfulness and Relaxation Techniques:  Incorporate mindfulness practices, meditation, or yoga to help reduce stress. Practice deep breathing exercises to manage anxiety and stress.
  • Maintain Physical Health: Engage in regular physical activity, even if it’s just a short walk. Eat a balanced diet to maintain energy levels. Ensure you are getting enough sleep each night.
  • Set Boundaries: Set aside personal time where you are not involved in caregiving tasks. 
  • Stay Connected: Maintain social connections with friends and family. Engage in community activities or hobbies that provide joy and fulfillment.
  • Educate Yourself: Utilize resources and training available for caregivers to make the job easier and more manageable. Stay informed about the specific needs of the person you’re caring for.
  • Focus on What You Can Control: Accept that you can’t control everything and focus on what you can manage. Practice positive thinking and gratitude to shift focus away from stressors.

To learn more about how Ability360 can help support your caregiver journey, visit: https://ability360.org/home-care-services/. 

Author: April Reed is the Vice President of Advocacy and Designated Legislative Lobbyist at Ability360. Ability360 offers and promotes programs to empower people with disabilities to take personal responsibility so that they may achieve or continue independent lifestyles within the community. Ability360 is located at 5025 E. Washington St., #200 in Phoenix, AZ 85034. To learn more, www.ability360.org. or call 602-256-2245.