Preventing Caregiver Burnout: Self-Care Tips

According to Michelle, who spent three years caring for her dad with Parkinson’s, it was when he wasn’t able to get his favourite soup from the grocery store and was crying that I realised how bad I had gotten. It was a small thing, but I completely fell apart. My body and mind were trying to tell me something I’d been ignoring for months.

Michelle’s experience is remarkably common. Family caregivers are often so focused on their loved one’s needs that they forget about their own needs, which may take a toll on their physical and mental health.

At First Choice Personal Care and Living Solutions, we have learned that it takes intention to care from the inside out. “Not selfish, but they have to take care of themselves” It’s like the airplane instruction for the oxygen mask; you must fix your mask before helping others.

Burnout rarely happens suddenly. It builds up slowly without any real indications that seem easy to ignore.

• Physical symptoms: Headaches frequently, changing appetite or sleep, sick more than usual.
• Emotional changes: Irritability anxiety sadness or emotionally numb.
• Cognitive difficulties: When someone finds focusing on things difficult, may are often quite forgetful too.
• Behavioral shifts: Changes in behavior which includes, not engaging in activities as much as you once did, increased use of alcohol or other substances or snapping at your care recipient.

“I kept saying to myself, it’s just temporary stress,” said Thomas, whose wife has multiple sclerosis. But when I forgot important appointments and could not sleep when I had the chance, I realised that my life had to change.

 You don’t need a spa day at an expensive resort to indulge in self-care.  The best things to do are small daily actions that get incorporated into your life.

1. Prioritize Physical Health Fundamentals

Your body requires basic maintenance when stress builds.

• Sleep protection: Determine ways to accumulate enough sleep through naps or respite care even if complete uninterrupted night sleep cannot be achieved.
• Simplified nutrition: Buy nutritious ready-to-eat food items that are almost effortless.
• Movement integration: Incorporate movement into your day by taking advantage of small opportunities, like a 10-minute walk or brief stretches when watching TV.
• Medical attention: Take your own medical appointments, not just your loved one’s.  

“I started setting an alarm to remember to eat,” Elena, who is a caregiver for her mother, says. I know it sounds silly but I’ve been skipping my meals because I was so busy eating Mom’s meals.

2. Build Micro-Moments of Emotional Relief

Diversionary strategies are incredibly useful, even on the busiest of days.

• Two-minute breathing breaks: A simple deep breathing exercise to reset the nervous system and take a two-minute breathing break.
• Gratitude spotting: Find something good each day, however small.
• Emotional expression: Making a short journal, voice recording your message, or finding a friend for regular check-ins. 
• Sensory comfort: Creating moments of comfort and pleasure through the use of smells, sounds and textures.

James, who takes care of his father with dementia, says: “I listen to a playlist of favourite songs which I find uplifting. When things get too much, I just listen to one song. Three minutes of music can change everything.”.

3. Reduce Cognitive Overload

Every day caregivers must make decisions and manage information.

• Systems simplification: A reminder to create routines and checklists for work done repeatedly.
• Technology leverage: Use of technology leveraging medication reminders, order online grocery, calendar alerts.
• Information consolidation: Having to keep a centralized location for information. 
• Priority clarity: Understanding which things must be done and which things would be nice to do. 

I was just trying to remember everything,, commented Patricia, who looks after her husband after his stroke. I created a care binder full of important information. This relieved my mental load and allowed me to share the load with my kids.

4. Maintain Social Connection

Isolation intensifies caregiver stress.

• Virtual connection: When you cannot meet in-person, schedule a short video call or send a voice note.
• Caregiver community: Connect with an online or in-person support group for your situation.
• Clear communication: Make sure to communicate clearly with friends and family so they know your needs.
• Professional support: When the caregiver faces challenges, talking to a counsellor may help.

Robert’s got an Alzheimer’s mum. He says, “My monthly caregiver support group literally saved me. Being around people who get it makes me feel less alone.”

5. Find Meaning Beyond Caregiving

Don’t lose your identity as a caregiver. 

• Value alignment: Link caregiving activities with your core values and higher purpose.
• Continued interests: Some of the activities that previously defined you.
• Learning opportunities: You can watch a short video or listen to an audiobook.
• Legacy awareness: Realize how your care is woven into family stories. 

Angela, an artist and caregiver for her mother, mentioned, “I still paint for 15 minutes while mom takes a nap.” It helps me remember that I am still me, not just a carer.

The most effective self-care plan is one you’ll actually use.  Choose one strategy per category that feels most realistic for you in this moment.

Take care of yourself because you matter too. When you’re depleted, everyone suffers. When you are well-rested, everyone gets the benefit of your expertise.

You don’t have to navigate caregiver challenges alone. At First Choice Personal Care and Living Solutions, we can provide the professional support you need to prevent burnout and to deal with the pressures you face.

Head over to indysfirstchoice.com/caregiver-resources to download our free Caregiver Self-Assessment Checklist to identify your own risk factors and develop your personalized self-care plan.

Call us today at (317) 218-7722 today to find out how just a few hours of respite care each week could help you to feel better and improve your ability to care for your loved one.

Your caregiving journey matters to us. Together we will make it sustainable for you and your loved one.