Essential support for caregivers

Caring for a loved one with a health condition can be a steep challenge. The work is often physically and emotionally taxing, and it may come with strained finances and family relationships. It’s no surprise that even the most dedicated caregivers are often prone to stress and burnout.

Recognizing the demands of caregiving is the first step to helping caregivers perform this essential work with the support they need. Read on for strategies to get help when you need it and to avoid burnout if you are a caregiver.

Leaning on friends or joining a support group can help you cope with everyday caregiver stress. But if depression sets in, you may need more help. An estimated 40 to 70 percent of caregivers show symptoms of depression, with up to half meeting the criteria for a diagnosis of major depression. Symptoms include poor concentration, forgetfulness, sleep problems, changes in appetite, fatigue, excessive drinking, thoughts of death, loss of emotional control, and loss of interest in pleasurable activities.

Depression raises one’s risk for heart disease, pain, and other chronic health conditions and can also reduce one’s ability to be a good caregiver. Getting professional help is crucial for you and the loved one you're caring for. Effective treatment options for clinical depression include talk therapy and prescription medications. Exercise, stress management, social support, and healthy sleep habits may also be part of an overall depression treatment plan.

To avoid feeling overwhelmed or on your own, it can help to hold regular family meetings. It will take more than one meeting to establish a good caregiving routine, so talk early and often. At meetings, try to focus on current caregiving needs and solutions rather than conflicts. Talk about caregiving in honest, open terms and allow everyone to contribute—including your loved one with the health issue, if they are able.

Ask your loved one what kind of help they need. Ask other family members what kind of help they can provide and when. Schedule meetings several times a year to keep everyone involved and updated so that the burden of caregiving won't fall too heavily on one person.

Many community, religious, and healthcare organizations offer caregiver support groups and services that can make daily challenges less daunting. You can also find online support groups for caregivers where you can meet others interested in sharing their thoughts, concerns, and questions about caregiving. Several organizations, including the Caregiver Action Network and the AARP offer caregiver support hotlines.

If you feel you would benefit from more intensive counseling or guidance, talk to your healthcare provider about individual and group therapy options. Some employers also offer counseling benefits to help employees deal with emotional stress.

It can be difficult to get away from your caregiving responsibilities, especially when home healthcare resources are stretched thin across the country. But taking time away your duties, even for short periods of time, can help reduce stress, prevent burnout, and make you a better caregiver.

Respite care provides you with a substitute caregiver to take your place when you need a break. In-home respite care, performed by a healthcare professional, can range from simple companionship for your loved one to in-home nursing services. Find respite care through your local Area Agency on Aging or the National Respite Network.

Another option is an adult daycare center, often located in a local church or community center. Need to get out of town for a few days? Short-term nursing homes can provide care for your loved one while you're away.

Caring for a disabled or sick person may raise your risk of heart disease. Research published in 2023 in Circulation looked at data from the Nutrition Examination Survey (NHANES) between 2017 and 2020, which included details about 488 caregivers. Compared to non-caregivers, the caregivers were more likely than the non-caregivers to be diagnosed with coronary artery disease, heart attack, and stroke. The caregivers were also more likely to report having risk factors for heart disease at younger ages, including diabetes, high blood pressure, heart failure, and stroke. What’s more, the caregivers were less likely to be taking measures to lower their risk of heart disease, such as by managing their weight or taking cholesterol-lowering medications.

To help reduce your risk of heart disease, eat a diet rich in fruits, vegetables, whole grains, and lean protein and try to exercise most days of the week. According to the American Heart Association, getting 30 minutes of total body exercise most days of the week can strengthen your heart and your mind.

One of the most important things you can do for yourself and your loved one is to take time every day to relieve stress. It can be as simple as a 10-minute walk or a soak in the tub at the end of the day. Not taking time for yourself can make you less productive and can damage your relationship with your loved one.

Hold yourself accountable by scheduling short breaks at times you know your loved one will be sleeping, eating, reading, or watching TV. Ask a friend or family member to cover for you if needed. A consistent schedule will help your loved one become accustomed to your time-outs so you'll have the privacy you need to de-stress and relax.

According to geriatric care expert Shelley Webb, meditation can reduce stress and improve mental health by helping caregivers switch off the worries that often follow them throughout the day. Meditation can help quiet your mind and allow you to clear your head of your daily caregiving responsibilities. Benefits of meditation include fewer headaches, lower blood pressure, less pain, and an improvement in stress-related ailments. A healthier you also means your loved one will receive better care.