Caregivers need care too: Recognising and managing caregiver stress and burnout
Do you find yourself suddenly entrusted with the role of a caregiver? Have you been feeling overwhelmed in caring for a loved one? Read on to find out about caregiver stress and burnout, and how you can regain balance in your life.
If you are caring for someone who is aging, seriously ill, has a mental health condition or requires physical dependence, you are a caregiver. While being a caregiver can be rewarding, it can also be extremely stressful. Contributing to this stress may be the grief of witnessing your loved one’s health deteriorate, uncertainties about the future, financial pressures, and the frustration of your limitations in delivering care. Lack of support and unrealistic expectations from other family members may also contribute to feelings of isolation and hopelessness. Many people become so engrossed in their role as a caregiver that they neglect their own health needs.
Learning to recognize the signs and symptoms of caregiver stress and burnout is crucial, so you can take immediate measures to prevent things from becoming worse. In this way, you can improve the situation for both yourself and the person you are caring for.
Common signs and symptoms of caregiver stress
Feeling overwhelmed, sad, or always fatigued
Difficulty concentrating
Sleeping too much or too little
Weight gain or weight loss
Irritability
Frequent headaches
Loss of interest in activities you once enjoyed
Overindulgence in food and/or substances
If the stress of caregiving is left unchecked, it may eventually take a toll on your relationships, physical health and mental health, eventually leading to burnout – a state of complete physical, emotional, and mental exhaustion.
Additional signs and symptoms in caregiver burnout
Feeling helpless and hopeless
Feeling constantly exhausted even after taking a break or sleeping
Frequent ailments such as colds
Feeling increasingly irritable and impatient with the person you are caring for
Feelings of wanting to hurt the person you are caring for or yourself
Difficulty relaxing even when help is available
Here are a few strategies that may help you to manage caregiver stress
1. Make a list, prioritise, and stick to it
When it comes to caring for your loved one, you may feel that there is a never-ending to-do list. You may start with pulling together a list of things you could complete within the day. Check to see if there are any high priority tasks that rely on you completing the task immediately. Next, arrange tasks by their estimated effort. Starting the lengthier tasks when you are feeling more productive makes it easier to focus on the smaller tasks towards the end of the day. You will more likely feel less pressured with the less important tasks. Additionally, physically crossing the larger tasks off your list first instills a sense of accomplishment that can keep you motivated for the rest of the day.
2. Set realistic expectations
Remind yourself that you are doing the best within your capabilities. When the condition of your loved one declines, you may blame yourself for not doing enough. In some cases, there is minimal chance of improvement, especially if your loved one is diagnosed with a debilitating condition such as Alzheimer’s. It is important to recognize in those instances that it is improbable for your loved one to recover to the state they were in before they were diagnosed.
3. Practice self-compassion and self-care
Be kind to yourself and give yourself credit for your efforts. Celebrate small victories. Allow yourself to make mistakes. Give yourself permission to be human once in a while and remind yourself that you’re not alone in being imperfect. Say yes when someone offers assistance. If you start to feel overwhelmed, allow yourself to cry. Talk to someone you trust about your feelings, or consider seeking professional help with a doctor or counsellor. If needed, take a break from caregiving by engaging the assistance of respite services. Respite services are offered at adult day centres, healthcare facilities, and may even be provided at home. It can be arranged for just an afternoon or for several days or weeks. Below are some examples of respite services available in Singapore:
Respite services in Singapore
Nursing Homes
Senior Day Care Centers
Additionally, elderly daycare services are provided for free for those 60 years old and above, through Senior Activity Centers. Information on application and locations can be found here.
4. Remain socially connected
Meet up with friends and/or family and socialize. Participate in peer-support networks and engage with individuals who may better understand your caregiving journey.
Caregiver stress does not have to be your lived reality. While it can negatively impact your well-being, there are ways to be a happier, healthier caregiver for your loved one. You can avoid the perils of caregiver stress by taking time for yourself and focusing on your own needs.
Further Reading: Resources For Caregivers
Support groups in the community:
Additionally, you may find mental health resources here.
If you wish to learn how to better support your loved ones with their daily care, you may find further information here.
Further information on available care subsidies and funds can be found here.