Avoiding Caregiver Burnout: A Guide for Family Caregivers

The Growing Reality for Family Caregivers

Are you one of the millions of people caring for an aging loved one? If so, you are part of a rapidly growing community. A recent report from AARP and the National Alliance for Caregiving highlights a significant increase in the number of family caregivers in the U.S., which has surged by 45% to 63 million people between 2015 and 2025.

“The senior population is increasing at an incredible rate, so it’s no surprise that the number of family caregivers is increasing, too,” says Sierra Goetz, co-founder and operations director at HomeCare Advocacy Network (HCAN). “While caring for older loved ones is very rewarding, this report shows it also can take a physical, emotional, and mental toll.”

The data reveals a challenging landscape for caregivers:

• One in every four adults is a caregiver, with 94% caring for other adults.
• Nearly 30% of caregivers are in the “sandwich generation,” supporting both children and aging parents.
• Over 40% provide high-intensity care, often performing complex medical tasks like giving injections with little to no formal training.
• One in five caregivers reports their own health is poor.
• Almost 25% have taken on debt, and half report negative financial impacts due to their caregiving responsibilities.

“When you’re taking care of someone else, it’s easy to forget about your own health and wellbeing,” Goetz explains. “Neglecting your own needs is a direct path to experiencing caregiver burnout.”

What Are the Signs of Caregiver Burnout?

Recognizing the warning signs is the first step toward preventing caregiver burnout. It’s more than just feeling tired; it is a state of physical, emotional, and mental exhaustion. Goetz notes that common symptoms can disrupt your daily life and health.

Watch for these common signs of caregiver burnout:

• Constant Fatigue: A deep lack of energy and overwhelming fatigue or worry that doesn’t improve with rest.
• Sleep Problems: Experiencing either too much or too little sleep.
• Changes in Health: Noticeable weight loss or gain, frequent headaches, stomach aches, and other physical ailments.
• Emotional Shifts: Losing interest in activities you once enjoyed, feeling like caregiving is controlling your life, or becoming unusually impatient, irritable, or angry.
• Personal Neglect: Putting your own physical and emotional needs last.

7 Practical Strategies to Manage Caregiver Stress

To help manage stress and ward off caregiver burnout, it’s vital to be proactive. Goetz suggests several practical strategies that can make a significant difference in your wellbeing.

1. Accept and Ask for Help

If friends or family offer to help, accept their offer. If you need assistance, don’t be afraid to ask for it. It’s helpful to have a list of specific tasks others can do, like running errands or sitting with your loved one for an hour, and let them choose what works for them.

2. Delegate Daily Tasks

You don’t have to do everything yourself. Make a list of your daily responsibilities and delegate where possible. Perhaps your spouse can handle meals a few times a week, or your children can take over laundry duties.

3. Take Consistent Breaks

It is essential to take regular breaks from your caregiving duties. When someone else can step in, make a point to get out of the house. Use this time to recharge by visiting friends, seeing a movie, or getting a massage—anything that helps you relax and reset.

4. Prioritize Your Self-Care

You cannot pour from an empty cup. Prioritizing self-care is non-negotiable. Focus on eating nutritious meals, getting regular exercise, and ensuring you get enough sleep. Your health directly impacts the quality of care you can provide.

5. Get Connected with Community Resources

Take time to learn about caregiving resources available in your community. Services like meal delivery, transportation, and housekeeping can lighten your load and reduce stress.

6. Join a Caregiver Support Group

Connecting with others who understand your situation can be incredibly validating. A support group provides a safe space to share your feelings, receive encouragement, and find solutions to common challenges. You might also build lasting friendships.

7. Enlist Professional Caregivers

Bringing in a professional caregiver, even for a few hours a week, can provide a much-needed respite. A professional ensures your loved one receives the best possible care, giving you peace of mind and time to focus on yourself. This is a key strategy for avoiding long-term caregiver burnout.

“At HCAN, we help families find the perfect balance between caring for their loved one and taking good care of themselves,” Goetz says. “From companionship to personal and dementia care, our trained, professional caregivers are committed to helping you meet the unique needs of your aging loved ones—while giving you peace of mind.”

To learn more about our customized care and respite plans, visit hcan.com or contact your local HCAN-supported office.