Caring for loved ones is demanding, and burnout is more common than you might think. This Caregiver burnout quiz can help you improve your care plan. These four tips can also help you ease the stress and find a better life balance.

1. Prioritize Self-Care to Fight Exhaustion and Guilt

You can’t pour from an empty cup. Your health is the foundation for everyone you support. Exhaustion, overwhelming emotions, and even guilt are clear signs you need a pause.

• Take a 3-Minute Breathing Break: Stop everything, close your eyes, and take intentional deep breaths to help reduce anxiety and lower your heart rate. If you have the time a 15-20 minute power nap is a great way to reset.
• Schedule and Protect Your Time: Make time for things you genuinely enjoy. Getting someone to fill in can give you a much needed break. If you truly can’t disconnect, integrate small, personal interests—like as reading or journaling into any downtime.
• Change your schedule – Try adjusting your daily routine. Involve loved ones in your hobbies or try to incorporate more of their interests. Many activities like painting or gardening can be modified to be more inclusive. Plus sharing these fun experiences can make for some great memories.
• Mind the Basics: Enhance your energy by prioritizing sleep, physical activity and a healthier diet. Don’t neglect your own medical appointments and preventive screenings. “The best thing you can do for the person you are caring for is stay physically & emotionally strong.” – Dr. Mendonca

2. Reduce Physical Strain and Emergency Risk

If you’re struggling with the physical demands of caregiving or are worried about an emergency, adaptive devices and technology can improve safety and give you some peace of mind.

• Adaptive Devices: For those with mobility challenges tools like rollators, grab bars, and shower chairs can significantly reduce physical strain on both you and your loved one. They can help make personal care safer and less physically demanding for the caregiver and promoting independence for the person being cared for.
• Adaptive Technology: Simple technology, such as a video camera or a medical alert system (like a wearable pendant), can help monitor safety and provide peace of mind.

3. Create or Update Your Care Plan

The mental and physical toll is immense, especially in the event of an emergency. Creating a detailed care plan before you need the support saves a tremendous amount of stress.

• Organize Documents: Start evaluating or creating an organized system of important documents. Here’s a list of essential documents you’ll want to keep in one, easily accessible place. You don’t want to be hunting for them during a crisis.
• Learn About Benefits: Research what your loved one’s health insurance truly covers and explore other resources or benefits they may qualify for, such as Medicare, Medicaid, or Veterans’ benefits, as approval can take several months.
• What’s your Backup plan?: Create a list of family and friends who can step in, but don’t stop there. Also consider non-family support options, such as daycare, home care or short-term respite communities. Having this included in your plan can help you find quality support and stay ahead of waitlists if needed.

Caregiving is a Marathon

Don’t forget that you’re just one person. Be mindful of your limitations. Try to break large, overwhelming tasks into smaller, manageable chunks. Accept that there are no perfect caregivers and that some things are simply out of your control.

Feelings of frustration and ovwewhelm can be normal—they don’t make you a bad person or a bad caregiver. Be kind to yourself. Caring for a loved one—whether it’s an aging loved one, child, or both—is a marathon, not a sprint.

• Talk and Connect: Engage with family or friends, or consider joining a support group or leaning on organizations like Caregiver Action Network, the Caregiver Alliance, or National Alliance for Caregiving. Many hospitals, community centers and religious institutions also offer support. Hearing other’s stories and sharing experiences in person or online helps you feel less alone. 
• Seek Professional Support: Don’t hesitate to talk to a social worker or mental health professional. Getting emotional support from someone who understands caregiver stress can make a big difference for you and your family.

You are a rock for your loved ones, but you shouldn’t feel like you’re carrying that weight alone. If you are struggling to juggle family and care schedules or with the physical demands of caring for your loved one, it is essential to pace yourself now.