Caregiver Burnout: Symptoms and How to Avoid Them

Caregiver Burnout Statistics

Caregivers experience multiple forms of stress — physical, emotional and financial, among others. Most provide unpaid care while balancing employment and other family responsibilities. That can lead to significant emotional and financial pressures. Caregivers often do physically demanding work, such as helping loved ones in the bathroom or transferring in and out of bed. That is compounded by the emotional stress of witnessing a loved one gradually decline.

If you feel overwhelmed physically and emotionally by your caregiving load, know that you are not alone.

• A two-year study of 181 healthy caregivers for patients with dementia found that 60 percent of participants developed depression or anxiety disorder within a 24-month period.1
• Over half of caregivers report a decline in their overall health that negatively impacts their ability to provide care.2
• One-third of caregivers experienced financial difficulties related to their caregiving duties.3
• Nearly half of family caregivers have experienced negative financial impacts as a result of caregiving.4
• Stress intensified during the COVID-19 pandemic, with 47 percent of caregivers experiencing anxiety, depression and sleep problems.5

Caregiver Burnout Quiz

The Zarit Burden Interview Short Form6 is a widely used and accepted set of questions that helps caregivers determine if they’re experiencing caregiver burnout. Caregivers can rate how often they feel each statement below applies to them, using the same 0 to 4 scale:

0 = Never
1 = Rarely
2 = Sometimes
3 = Quite frequently
4 = Nearly always

To figure out if you're suffering from caregiver burnout, ask yourself the following questions:

1. Do you feel that, because of the time you spend with your relative, you don’t have enough time for yourself?
2. Do you feel stressed between caring for your relative and trying to meet other responsibilities such as work and family?
3. Do you feel embarrassed over your relative’s behavior?
4. Do you feel angry when you are around your relative?
5. Do you feel that your relative negatively affects your relationship with other family members or friends?
6. Are you afraid of what the future holds for your relative?
7. Do you feel that your relative is dependent upon you?
8. Do you feel strained when you are around your relative?
9. Do you feel your health has suffered because of your involvement with your relative?
10. Do you feel that you don’t have as much privacy as you would like because of your relative?
11. Do you feel that your social life has suffered because you are caring for your relative?
12. Do you feel you have lost control of your life since your relative’s illness?

Total score range: 0 to 48

The higher your score, the more likely it is that you’re experiencing a caregiving burden. Recognizing that, however, is a good thing. It’s the first step toward getting better and finding new ways to prioritize your own health as you care for your loved one.

Expert Take

From Dr. Tina Sadarangani, Ph.D., RN, FAAN

When you begin to experience symptoms of burnout, it means you are trying to pour from an empty cup. That is a disservice to you and the person you care for. It’s important to address burnout early on and recognize symptoms, because your health impacts your loved one’s health.

Caregiver Burnout Symptoms

Symptoms of caregiver burnout are similar to symptoms of anxiety and depressive disorders. The symptoms arise from mental and physical stress and can change your attitude from giving and sympathetic to irritated and unconcerned.

These are just a few symptoms of caregiver burnout:

• Energy loss
• Trouble sleeping
• Loss of fulfillment and satisfaction
• Increased irritability and anxiety
• Feelings of hopelessness and dread
• Inability to concentrate or focus
• Trouble relaxing or disengaging
• Pushing away friends and family
• Increased frustration with the person you are caring for
• Getting sick more often
• Bouts of crying or panic attacks
• Wanting to hurt yourself or your loved one

Preventing Caregiver Burnout

A bit of stress will undoubtedly come from caregiving — especially when caring for a family member — but there are some steps you can take to stave off the worst symptoms of burnout.

Practice Mindfulness and Stress-Reduction Techniques

Mindfulness helps caregivers stay present and manage overwhelming emotions. Just a few minutes of deep breathing, prayer, meditation or quiet reflection can do wonders to reduce stress and reset your nervous system. Yoga and deep-breathing techniques can help place you in the present moment and reduce stress levels. There are even smartphone apps with a daily guided meditation that can help center you during a chaotic day. Taking a few moments to pause and find something positive about your day can be a good way to put yourself into a calmer, more peaceful frame of mind.

Seek Out Support Early and Often

It’s important to broaden your support systems when starting out as a caregiver, because caregiving is more successful when it’s a team effort. Reach out to family, friends, neighbors or community organizations who can share tasks, provide companionship or offer practical help.

Remember: People living with dementia may be unable to recognize or express appreciation for the important work you do. Remind yourself of the kind and grateful things they would say if they were in good health.

Additionally, small reminders, such as placing empowering quotes or encouraging notes from loved ones in visible places like the fridge or bathroom mirror, can provide an emotional boost on challenging days.

Know When to Take a Break

If you feel overwhelmed, ask a friend or family member to run a required errand or order takeout instead of cooking. You can also explore respite care options, which provide a temporary form of caregiver relief. Consider, for instance, enrolling your loved one in adult day care, where they will benefit from engaging with others for a few hours. Take that time to do something you truly enjoy or clear your head, such as going for a walk with a friend or watching a movie.

Expert Take

From Dr. Tina Sadarangani, Ph.D., RN, FAAN

A lot of caregivers don’t know where to find the help they need in order to take a break. Area agencies on aging are underused resources that can offer guidance and support on how to source and pay  for respite care.

To learn more about temporary caregiver relief options, read our guide What Is Respite Care?.

If you can't take a prolonged break, make sure to take small ones throughout the day. A 15-minute break can do wonders to rejuvenate and reinvigorate. Think of the breaks as necessary brain food to keep operating at a high level. Our brains can’t be in caregiver mode 24/7.

Take Care of Your Own Health

It’s easy to neglect your own physical health when you are focusing so much on somebody else’s. Remember to exercise regularly, eat well, attend regular doctor appointments and get enough sleep every night.

Research consistently shows that regular physical activity helps reduce stress and improve overall well-being for caregivers.7 If there’s no time to go to the gym, take a short walk or a 10-minute online fitness class. Eating a well-balanced diet will do wonders for avoiding headaches, stress and fatigue. One strategy is to cook well-balanced meals and eat with the person you’re caring for. Not only does it ensure that you both get your nutrients, but it also gives you some time for emotional bonding. Keep in mind that meals can also be used as a time to decompress, sit in silence or enjoy some online time. Do not feel guilty for taking that time for yourself if that’s what you prefer.

Find a Caregiver Support Group

Other caregivers are the only group of people who know exactly what you’re going through. They can offer tips, advice and positive reinforcement that can help you manage stress and take better care of your loved one. Meetings will help you get out of the house and remind you that you are not alone, and that there are many people in your area going through the same things you are.