National Caregiver Month: How To Navigate Caregiver Burnout
November is National Caregiver Month, and what better time than a month full of gratitude to highlight the importance of caregivers. Caregivers play an integral role for those who need extra support, whether that revolves around mental health, addiction, illness or physical limitations. They quietly provide strength and comfort while also tending to more practical needs, such as appointments, transportation and more. But while they are happy to be that for a loved one, they can often forget about their own care while in the thick of it. At Peak Psychological Services, we want to help make sure caregivers remember to prioritize their own needs as well to avoid falling into caregiver burnout.
What Is Caregiver Burnout?
Caregivers are those who take on the responsibility of another individual, making sure their needs are met while they support them with emotional and physical support, managing medications, coordinating appointments, and helping with daily activities. This role can easily become all-consuming and overwhelming, to the point that their own needs get pushed to the side. The dedication required to prioritize someone else’s needs can very quickly put the caregiver into a chronic state of stress and exhaustion, depleting their energy and motivation. This can come from a variety of factors, including a lack of respite, financial strain, and emotional overload. The signs of caregiver burnout aren’t much different from classic signs of depression and anxiety, including fatigue, mood swings, loss of interest in activities, sleep problems, changes in appetite, personal neglect and more. It’s very easy to fall into caregiver burnout, but you’re not alone.
How Common Is Caregiver Burnout?
Caregiver burnout is a relatively common occurrence, with over 60% of caregivers reporting declining mental health. Not only do caregivers continue to take care of their own day-to-day lives, they are supporting another. The onslaught of demands – physical, mental, financial – with no break can completely deplete a person’s energy, motivation and spirit. The good news is that it doesn’t have to be this way.
How To Balance Caregiving and Self-Care
If you are a caregiver to another person, you already know the stress that can surround that responsibility. The over extension comes naturally to many, but knowing when to take a step back does not. But you can’t pour from an empty cup, and by allowing your own energy to drain, you’re also going to be unable to provide the support you hope to offer. Take time to prioritize your own needs – including rest – so you can show up as the best you for yourself and for others. Here are some ways you can do that:
Set Boundaries
When your goal is to help another person, setting boundaries can feel difficult. But without them, burnout can come on quickly, creating emotional friction, bitterness and exhaustion. Understand what your limits are and implement them, kindly but strongly.
Get Moving
Take care of your physical health by allowing yourself to move your body each day. Even a small amount of daily exercise can help clear your mind and nourish your body.
Stay Healthy
Don’t ignore your own health! Eat frequent, nutritious meals and keep up on your necessary appointments.
Quiet Your Mind
Find a self-soothing method that works for you, whether it’s meditation, deep breathing, yoga or curling up with a book.
Relax & Rest
A good night’s sleep is always important. Create a soothing bedtime routine that will allow you to wind down and relax for the evening, and then enjoy a full night of rest.
Treat Yourself
Carve time out every now and then for some indulgence – a massage, a hair appointment, some online shopping. It can be a nice reminder that you deserve to treat yourself.
Find Community
Join your own support group, either in person or online. Caregivers can vent to each other, share tips, and just have a conversation with someone who really understands what you’re going through.
Ask For Help
Never feel bad asking for help. This may look like reaching out to a trusted loved one for respite care, allowing them to temporarily step into the caregiver role to give you a break. It can also be incredibly helpful for caregivers to reach out to a professional therapist who can provide assistance on how to properly manage the complex feelings that come along with caregiving.
How Do Caregivers Benefit From Therapy?
The overwhelm from caregiving can quickly go south if not addressed. Once burnout sets in, caregivers are more likely to see diminished mental and physical health. It’s hard to admit you need help, especially when you feel the need to come off as strong for someone else. But without taking care of yourself, you can’t be there for others. Therapy can be a highly beneficial choice for caregivers, giving them an outlet to express their feelings and needs in a judgement-free zone.
Our experienced team works with many caregivers, helping them manage their stress and face their feelings of uncertainty, grief, guilt and isolation. Cognitive Behavioral Therapy (CBT) in particular is a great option for caregivers as the focus revolves around developing skills to cope better, set boundaries and prioritize their own self-care. Other options include Emotionally Focused Therapy (EFT) and Acceptance and Commitment Therapy (ACT). For those already facing limited availability, we proudly offer online therapy so we can work with you on your schedule. During your initial complimentary phone call, we will help determine the best type of therapy for you.
Therapy for Caregivers in Colorado
Never feel guilty for putting yourself first. By taking care of yourself, you can make sure you’re in the right headspace to show up for others the way you want – and the way they need. To get started on your own therapy journey, contact Peak Psychological Services. Our dedicated team will use science-backed treatment to help you learn to prioritize yourself – reach out to start now!
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