Caregiver stress: Tips for taking care of yourself
Caring for a loved one strains even the most resilient people. If you're a caregiver, take steps to preserve your own health and well-being.By Mayo Clinic Staff
As the population ages, more caregiving is being provided by people who aren't health care professionals. About 1 in 3 adults in the United States provides care to other adults as informal caregivers.
A caregiver is anyone who provides help to another person in need, such as an ill spouse or partner, a disabled child, or an aging relative. However, family members who are actively caring for an older adult often don't self-identify as a "caregiver." Recognizing this role can help caregivers receive the support they need.
Caregiving is rewarding but stressful
Caregiving can have many rewards. For most caregivers, being there when a loved one needs you is a core value and something you wish to provide.
But a shift in roles and emotions is almost certain. It is natural to feel angry, frustrated, exhausted, alone or sad. Caregiver stress — the emotional and physical stress of caregiving — is common.
People who experience caregiver stress can be vulnerable to changes in their own health. Risk factors for caregiver stress include:
- Being female
- Having fewer years of formal education
- Living with the person you are caring for
- Social isolation
- Having depression
- Financial difficulties
- Higher number of hours spent caregiving
- Lack of coping skills and difficulty solving problems
- Lack of choice in being a caregiver
Signs of caregiver stress
As a caregiver, you may be so focused on your loved one that you don't realize that your own health and well-being are suffering. Watch for these signs of caregiver stress:
- Feeling overwhelmed or constantly worried
- Feeling tired often
- Getting too much sleep or not enough sleep
- Gaining or losing weight
- Becoming easily irritated or angry
- Losing interest in activities you used to enjoy
- Feeling sad
- Having frequent headaches, bodily pain or other physical problems
- Abusing alcohol or drugs, including prescription medications
Too much stress, especially over a long time, can harm your health. As a caregiver, you're more likely to experience symptoms of depression or anxiety. In addition, you may not get enough sleep or physical activity, or eat a balanced diet — which increases your risk of medical problems, such as heart disease and diabetes.
Strategies for dealing with caregiver stress
The emotional and physical demands involved with caregiving can strain even the most resilient person. That's why it's so important to take advantage of the many resources and tools available to help you provide care for your loved one. Remember, if you don't take care of yourself, you won't be able to care for anyone else.
To help manage caregiver stress:
Jan. 19, 2018
- Accept help. Be prepared with a list of ways that others can help you, and let the helper choose what he or she would like to do. For instance, a friend may offer to take the person you care for on a walk a couple of times a week. Or a friend or family member may be able to run an errand, pick up your groceries or cook for you.
- Focus on what you are able to provide. It's normal to feel guilty sometimes, but understand that no one is a "perfect" caregiver. Believe that you are doing the best you can and making the best decisions you can at any given time.
- Set realistic goals. Break large tasks into smaller steps that you can do one at a time. Prioritize, make lists and establish a daily routine. Begin to say no to requests that are draining, such as hosting holiday meals.
- Get connected. Find out about caregiving resources in your community. Many communities have classes specifically about the disease your loved one is facing. Caregiving services such as transportation, meal delivery or housekeeping may be available.
- Join a support group. A support group can provide validation and encouragement, as well as problem-solving strategies for difficult situations. People in support groups understand what you may be going through. A support group can also be a good place to create meaningful friendships.
- Seek social support. Make an effort to stay well-connected with family and friends who can offer nonjudgmental emotional support. Set aside time each week for connecting, even if it's just a walk with a friend.
Set personal health goals. For example, set goals to establish a good sleep routine, find time to be physically active on most days of the week, eat a healthy diet and drink plenty of water.
Many caregivers have issues with sleeping. Not getting quality sleep over a long period of time can cause health issues. If you have trouble getting a good night's sleep, talk to your doctor.
- See your doctor. Get recommended vaccinations and screenings. Make sure to tell your doctor that you're a caregiver. Don't hesitate to mention any concerns or symptoms you have.
See more In-depth
- Adelman RD, et al. Caregiver burden: A clinical review. JAMA. 2014;311:1052.
- Caregiver stress. WomensHealth.gov. http://www.womenshealth.gov/publications/our-publications/fact-sheet/caregiver-stress.html. Accessed Oct. 13, 2017.
- Grant JS, et al. Common caregiver issues and nursing interventions after a stroke. Stroke. 2014;45:e151.
- Rosenblatt L, et al. Psychosocial issues in advanced illness. https://www.uptodate.com/contents/search. Accessed Oct. 12, 2017.
- Roth DL, et al. Informal caregiving and its impact on health: A reappraisal from population-based studies. The Gerontologist. 2015;55:309.
- McCurry SM, et al. Sleep in caregivers: What we know and what we need to learn. Current Opinion in Psychiatry. 2015;28:497.
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/PAGUIDELINES/guidelines/default.aspx. Accessed Oct. 17, 2017.
- Healthy eating for a healthy weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/index.html. Accessed Oct. 17, 2017.
- Water & nutrition. Centers for Disease Control and Prevention. https://www.cdc.gov/healthywater/drinking/nutrition/index.html. Accessed Oct. 17, 2017.
- Zorowitz RD, et al. Poststroke spasticity: Sequelae and burden on stroke survivors and caregivers. Neurology. 2013;80:S45.