Stress-free home care starts with taking care of the caregiver: you. Supporting someone can feel rewarding, but also overwhelming. Caregiver stress is real and understanding it can help you stay balanced. Let’s explore why it happens and look at simple, everyday tips to ease the pressure.
Signs of Caregiver Stress
Caregiver stress is the emotional, mental, and physical strain that builds up when you care for others while putting your needs aside.1 It doesn't happen overnight; it develops slowly, often after weeks or months of giving more than you receive.1
Kayla Tatlepa, a caregiver, shared how demanding caregiving was on her:
“Aside from the physical duties that come along with this role, I’ve had to take on the emotional parental role as well. I have to break the news to my mom when a family member passes, most memorably when my brother passed away from pancreatic cancer. She leans on my shoulder now and during those devastating times, it’s hard not to feel the heaviness of how unfair it all is.”
Not sure if you're experiencing caregiver stress? Here are some common signs of caregiver stress:1
- Constant worrying
- Feeling tired all the time (caregiver fatigue)
- Trouble sleeping or staying awake
- Withdrawing from friends and family
- Regular physical symptoms like headaches or body pains
- Loss of interest in things you love
- Feeling of irritation, sadness, anger, or hatred
- Changes in appetite or weight
- Turning to alcohol or substances to cope
- Difficulty concentrating
These signs are like those of depression.2 Why? This is because caregivers are at risk for depression and anxiety.1 Overall, it all signals emotional exhaustion, which, if left unaddressed, can lead to caregiver burnout.1 And spotting these signals early is the first step to finding balance and support.
What Causes Caregiver Burnout?
Everyone has an emotional bank, even as a professional. When caring for someone, you make withdrawals from your account without even knowing, especially when caring for a loved one.3
Kayla made those withdrawals when caring for her mom. “Balancing a career with caregiving has been a tightrope walk. I've taken work calls from hospital rooms sitting next to my mom over the years during various incidents such as seizures, falls, or her latest colon cancer diagnosis and functioned on just two or three hours of sleep, going back into the office the next day.”
The act of leaving this bank unattended for long is the primary cause of burnout. Other factors that cause burnout often occur when you step into the role unprepared. These factors include: 1,4
- Financial stress: Caring for someone dependent is a full-time job. You devote most of your time to the role without knowing, leading to reduced hours at work or even quitting your job.
- High expectations: Trying to live up to society’s image of caregiving rather than what you can truly give could leave you overwhelmed and burnt out.
- Role confusion occurs when you unintentionally merge your personal and caregiver identities. This merge could cause a push-and-pull between filling your interpersonal role or being the caregiver.
- Round-the-clock responsibility: When you work with them from the crack of dawn until darkness paints the sky, it is impossible not to feel solely responsible for them. This could create a space where you run on little to no rest, leading to burnout.
What Can I Do to Prevent or Relieve Caregiver Stress?
One of the best ways to protect your emotional bank is to take intentional steps for yourself. 3 That means practicing self-care by:3
- Setting boundaries.
- Seeking support when needed.
- Knowing your limit physically and emotionally.
Are you not sure where to start? The next section offers six simple stress relief tips before it builds up.
6 Easy Ways To Reduce Stress
If you want to take care of your loved one properly, it’s important to look after yourself. Watch for early signs of stress and eliminate them quickly to be a better caregiver.
Below are six different things you can do to lower your stress. Try to include them in your daily routine and watch the results.
6 Easy Ways to Prevent Stress
If you want to take care of your loved one properly, it’s important to look after yourself. Watch for early signs of stress and eliminate them quickly to be a better caregiver.
Below are six different things you can do to lower your stress. Try to include them in your daily routine and watch the results.
1. Mindfulness
As you may know, caregiving takes energy. There are things you can do though to give yourself more of it. Here are some ideas to try when you’re out and about:
- When taking the bus, try getting off one stop earlier than usual and walking the rest of the distance
- Take the stairs instead of the elevator
- Ride a bicycle instead of taking the car
- If you have a bit more time for yourself, get together with a friend for a little exercise
3. Tuning Up Your Life
Music. It’s great for improving your mood. In your car or at work, listening to music that you like can make you feel happier and more relaxed. It’s scientifically proven.
While helping your loved one, try to listen to music that you both like. You’ll find it helps create a good feeling between the two of you.
4. Doing Things You Love
Once in a while, you might feel you’d just like to lie in bed or read magazines, or going out to the movie theater. That's OK, feel free to do it. When you have some spare time, allow yourself to simply enjoy life, leaving your day-to-day routines behind.
It’s very important to have a life outside of caregiving - in fact it will make you a better caregiver.
5. Working Together
Don't try to be a superhero taking on full weekly routines all by yourself. Work together with family members or friends. Ask them to support you. Have them cover for you, to keep your loved one company, while you take time off, or get them to do your shopping, or just have a heart-to-heart talk with them on a bad day.
Your family members will be more willing to help out in the future when they see how hard you work as a caregiver.
6. A Good Diet
It’s important to stay healthy when you’re caring for someone. Fortunately, keeping a healthy lifestyle needn’t be difficult. It might surprise you to know that a good diet can actually help you reduce stress.
Avoid high-fat foods like meat and cheese, and eat plenty of vegetables and fruit instead.
While caffeine drinks like coffee, tea, and colas will give you a lift, remember that they’ll also interfere with your sleep, and although you may get initial comfort from sugary foods, they eventually make you “crash” and feel tired.
Ask your doctor for tips on a nutritious diet. Because a healthy caregiver is a stronger caregiver.
Tips to Manage Caregiver Stress
Ask for Help
Asking for help does not make you weak; it shows strength and smart caregiving. Leaning on friends, family, or professional services could help you stay organized, ease the load, and lower stress.
Focus on What You Can Control
Holding on to things you can’t control can wear you down. Instead, focus on what’s within your reach. You can schedule a doctor’s appointment, but you can’t control how your loved one feels about going.
It’s not easy, but with time and self-compassion, you’ll get better at letting go and finding peace in what you can do.
Set Realistic, Manageable Goals
Kayla tells us that “Being a caregiver requires the same level of care and patience as it does to be a parent, except we don’t plan or do anything to be in this role. It falls on your lap and we either push forward and ‘gracefully’ weave it into our life or become bitter and resentful.”
So, start small and let go of perfection. One way to stay on track is by setting SMART goals; goals that are:
- Specific
- Measurable
- Achievable
- Realistic
- Time-bound
For example: “I’ll take my mom on a 12-minute walk around the estate today.”
Every goal you reach, no matter how small, is a win. Always take a moment to acknowledge and celebrate it. You’re doing more than you think.
Get Connected to Local and Online Resources
You don't have to do everything alone. Local programs can ease the pressure on you and offer meaningful help. Here are some to explore: 3
- Adult daycare programs: They provide supervised care and activities during the day
- Community meal programs: They could help deliver nutritious meals
- In-home care: They help with daily tasks like bathing or cooking
- Respite care: They provide short-term relief so you can rest or take time off
- Senior centers: They help with social and wellness resources for older adults
- Community mental health programs: They help with support for emotional wellbeing
Trusted online resources include:
VA Caregiver Support Program (CSP)
Join a Support Group
Caregiver support groups, whether online or in person, offer comfort, connection, and relief. They help you:
- Feel emotionally supported by people who truly understand your experience
- Share honestly without fear of judgment
- Stay motivated to care for yourself, not just others
Some support groups you might find helpful include: 5
Stay Socially Connected
Caregiving can easily take over your social life, but you don’t have to let it. Staying connected to friends outside your caregiving role helps you recharge emotionally.
Try simple things like:
- Quick phone calls
- Short home visits
- Friendship dates or group chats
These small connections can go a long way in helping you feel supported and balanced.
Prioritize Your Physical Wellbeing
Don't forget to take care of yourself; you matter, too.
- Eat healthy, regular meals to keep your energy up.
- Move your body in simple ways, like dancing, stretching, or walking.
- And most importantly, rest. Your mind and body need time to recharge.
See a Health Care Professional Regularly
Chronic stress could lead to physical, emotional, and mental health conditions.1 It could also worsen your current health issues like:1
- Arthritis
- Heart disease
- Diabetes
Kayla Tatlepa, shares how much the chronic stress of caregiving affected her:
“It’s taken years of therapy and work for me to figure out who I truly am outside of my caregiver role. It’s my default and because of that, learning to set boundaries for my own growth has been a challenge. It’s hard to explain just how mentally, emotionally, physically, and financially demanding it is to be a caregiver every single day.”
So, don't swipe those reminders away; go to your medical checkups. Remember, if you are down, you can't care for others
Schedule Small Breaks
While you make today's schedule, add in those small breaks. Breaks can help you stay refreshed and ready for the next task.
They can be simple things you enjoy, like:- A 10-minute walk
- Reading
- Watching your favorite show
- Teatime
- Snack breaks
Recognize and Respond to Burnout
If you have caregiver’s burnt out, you may feel like the following :4
- You can't make any mistakes; every move feels like walking on ice.
- You deny the reality of your loved ones' health condition.
- You feel guilty for spending time on yourself.
- You feel a dark cloud constantly following you.
- You have no desire to do your role; you show up but are not present.
Now that you know the symptoms of burnout, speak up if you start to experience some. You could talk to your friends, family, or even a mental health specialist.
Create a Simple Self-Care Ritual
The aim of self-care rituals is to keep you grounded, and allow you do little things for yourself like the following:
- Meditation
- Journaling
- Exercise
- Skincare
- Warm baths
It doesn't need to be complex. For example, you could journal about things you are grateful for daily. Remember, consistency matters more than complexity.
Use Technology to Save Time and Reduce Stress
Technology can lighten your caregiving load. Several apps and smart devices can help with everyday tasks, such as
- Tracking medications
- Grocery shopping
- Controlling ambiance like lights, music, or bedtime stories
- Medical monitoring and emergency alerts
Being a caregiver is rewarding but can also bring stress and burnout. By taking active steps to manage your wellbeing and seeking support when needed, you can continue your caregiving journey with strength and balance. Remember, caring for yourself helps you care better for others. If you're not a caregiver, you could support one today.
References
1. Broxson J u, Feliciano L. Understanding the impacts of caregiver stress. Professional Case Management. 2020 Jul;25(4):213–9.
2. Sawchuk C. Depression (Major Depressive Disorder) [Internet]. Mayo Clinic. Mayo Foundation for Medical Education and Research; 2022. Available from: https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007
3. Caregivers Need Self-Care, Too [Internet]. Cleveland Clinic. 2023. Available from: https://health.clevelandclinic.org/self-care-for-caregivers
4. Cleveland Clinic. Caregiver burnout [Internet]. Cleveland Clinic. 2023. Available from: https://my.clevelandclinic.org/health/diseases/9225-caregiver-burnout
5. Wade D. Caregiver Stress: Causes, Signs, How to Cope, and More [Internet]. Psych Central. 2022. Available from: https://psychcentral.com/stress/caregiver-stress#next-steps
6. Nichols A. 22 Best Caregiver Support Groups Online and In-Person [Internet]. @APlaceForMom. A Place for Mom; 2024 [cited 2025 May 17]. Available from: https://www.aplaceformom.com/caregiver-resources/articles/caregiver-support-groups?msockid=36f3b67236c463d23509a5d23703622b
