Caregiver stress has a way of creeping up on you. It starts as a low hum of fatigue in the background of your life, but left unchecked, it can build into a deafening roar of exhaustion, irritability, and overwhelm.
You might find yourself snapping over small things, feeling constantly on edge, or so drained that even simple tasks feel monumental. This isn’t a sign that you’re failing; it’s your mind and body sending a clear signal that the demands are exceeding your capacity. The good news is that by recognizing this signal early, you can take proactive steps to manage your stress and protect yourself from full-blown burnout.
Let’s explore three powerful, sustainable ways to turn down the volume on stress and reclaim a sense of balance.
Managing Stress For Caregivers Prevents Burnout
Stress comes with the territory when you’re a caregiver.
It’s not possible to eliminate caregiver stress, but there are many ways to give yourself a break and reduce the adverse effects on your body and mind.
Of course, we’re all trying to reduce stress, but sometimes we can multiply its effects without even realizing it.
We share a story about how stress can grow unnoticed over time and share three ways to reduce caregiver stress and burnout.
Carrying Stress Around Increases Its Grip
A psychologist walked around a room while teaching stress management to an audience.
As she raised a glass of water, everyone expected they’d be asked the “half empty or half full” question.
Instead, with a smile on her face, she asked: “How heavy is this glass of water?”
Answers called out ranged from 8 oz. to 20 oz.
She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.”
She continued, “The stresses and worries in life are like that glass of water. Think about them for a while, and nothing happens. Think about them a bit longer, and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything.”
That’s why it’s so important to do your best to let go of the things that are stressing you out. Whenever possible, put those worries aside.
Don’t carry them all day, all night, and when you’re taking breaks.
Putting that glass down means minimizing the weight of the stress you experience while caring for an older adult.
3 Ways to Prevent Caregiver Stress and Burnout
It’s one thing to say you should let go of stress and not dwell on things.
It’s another matter to put that into practice, especially when caregiving goes on for years and the worries are right in front of you.
So what can you actually do to put down that heavy “glass of water?” We’ve got 3 suggestions.
1. Have realistic expectations
It’s impossible to eliminate all stress, but you can minimize its impact on you.
Don’t let the fact that you’re feeling stressed cause you even more stress!
The only well-rested, relaxed, on-top-of-everything caregiver in existence will be found sitting between a unicorn and the abominable snowman (ha!).
2. Take micro breaks
Anytime you can put that load of stress down will help, even if it’s only for 5 minutes.
If that means taking two extra minutes in the bathroom to visualize yourself on a beautiful beach or to do some deep breathing, then do it.
Here are a few more ways to take micro breaks that actually work:
- Add a few moments of gratitude into your day
- Relax in 2 minutes with a helpful (free) mobile app
- Get 10 quick break ideas to use anytime
3. Get support
You need and deserve real breaks regularly.
It might sound impossible to get help with caregiving, but it’s possible to put together a team based on the resources available to you.
Realistic ways to get regular breaks from caregiving:
- Explore a variety of ways to get help
- Hire a few hours of in-home help each week
- Tap into local organizations and volunteer resources
- Find local respite care services
Final Thoughts on Managing Caregiver Stress
Managing caregiver stress is not a single destination, but a continuous practice of tuning in to your own needs and making adjustments. These three strategies are not items for a to-do list; they are foundational tools for building a more sustainable caregiving journey.
Remember, prioritizing your well-being isn’t an act of selfishness, it’s the core requirement for providing compassionate, long-term care. Start with just one small step that feels manageable. By investing in your own resilience, you are not only preserving your health but also honoring the profound commitment you’ve made to your loved one.
You cannot pour from an empty cup; filling yours is the most responsible part of your role.
Recommended for you:
- How to Cope with Compassion Fatigue: 8 Tips for Caregivers
- 5 Ways to Use a Journal to Reduce Caregiver Stress
- 5 Expert Tips for Reducing Caregiver Guilt
About the Author
Connie is the founder of DailyCaring.com and was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also understands the importance of support, especially in the form of practical solutions, valuable resources, and self-care tips.
