Caregiver Burnout: Self Care Help
A caregiver's life may bring elements you didn't expect. With extra tasks on top of daily life, things can become overwhelming, resulting in physical, mental, and emotional exhaustion. The need to do more than one can physically and financially can lead to caregiver burnout and a change of attitude from caring and positive to uncaring and unconcerned. Burnout occurs when caregivers do not get the help they need.
A Burnout can lead to many different health concerns
- Fatigue
- Changes in appetite
- Digestive problems
- Aches and pains from tense muscles
- Headaches
- Nausea
- Suppress the immune system
How do I recover from a burnout?
Learning how to cope with different emotions and improving your mental health can make it easier for you to support someone with cancer and even strengthen your relationship.
When caregivers are burnt out, they often do not recognise it, and eventually get to the point where they cannot function efficiently. In order to minimise the chances of burnout occurring, it is important to learn and understand how you feel. The following feelings and symptoms can be associated with burnout.
Feelings you may experience as a caregiver
| Guilt | You may feel bad that you can’t help more. |
| Fear & Uncertainty | It's hard not to worry about the person with cancer and the future. |
| Shifting Roles | Caregiving can change relationships. This isn’t bad. But, it can be upsetting when someone who has been a source of strength is suddenly vulnerable. |
| Overwhelmed | You may feel overwhelmed by all you have to do, and as though everything is falling on your shoulders. |
| Financial Worries | The costs of cancer care can be a source of stress. Also, you and the patient may be unable to work full-time—or at all. |
| Loneliness | You may not be able to see family and friends as much as before. |
Symptoms:
The symptoms of a burnout are similar to stress and depression.
- Withdrawal from friends & family
- Loss of interest in activities previously enjoyed
- Changes in appetite, weight or both
- Changes in sleep patterns
- Getting sick more often
- Emotional and physical exhaustion
- Irritability
- Fatigue
How to prevent a caregiver burnout
| Recognise your Emotions | Recognising the signs of stress early, so you begin to work towards what will help you feel better. |
| Ask for Help | Write a list of errands and ask family and friends which errand they can do. |
| Healthy Eating | This will improve fatigue, help you think more clearly and feel more alert. |
| Stay Hydrated | This helps to increase blood flow and oxygen to the brain, resulting in being able to balance mood and emotions better. |
| Accept your Feelings | Having negative feelings about your responsibilities or the person for whom you are caring is normal. It does not mean you are a bad person or a bad caregiver. |
| Use a Journal | Some people find it helpful to write down their feelings. This can help you recognise what did go well and why you felt good that particular day. |
| Join a Caregiver Group | Sharing your feelings and experiences with others in the same situation can help you manage stress, locate helpful resources, and reduce feelings of frustration and isolation. |
| Educate Yourself | Learn about the cancer and what possible side effects can happen and how to reduce them. This will make you prepared and feel more in control. |
How to reduce stress and depression
| Yoga | Encourages mental and physical relaxation, whilst helping to release emotions and tensions. |
| Deep Breathing | Increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Try different deep breathing exercises to find the one that works best for you. |
| Exercise | Regular exercise can enhance self-confidence, improve your mood and sleep, help you relax, and lower symptoms of depression and anxiety. |
| Aromatherapy | Known for both its psychological and physical benefits, aromatherapy can promote relaxation and improve signs of stress. In addition, it can stimulate the immune system, ease muscle tension and boost circulation. |
| Reduce Caffeine | High quantities of caffeine can increase stress and anxiety. Try having herbal tea instead. |
| Chew Gum | This may sound strange, but one study has shown people who chew gum had a greater sense of wellbeing and lower stress levels. One possible explanation is that chewing gum causes brain waves similar to those of relaxed people. Another is that chewing gum promotes blood flow to your brain. |
| Take Time Out |
Watch a funny film, go shopping or take a walk. Even if it's just a quick cup of tea, taking a break will help calm your thoughts down, help you reflect on your day and prepare you for the next task ahead. |
| Listen to Music |
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones. |
For more help and tips read - 'Caring for Someone with Cancer: Beginners guide'