Are you a caregiver? You are not alone. Approximately 42 million people take care of someone over the age of 50 in the US.

As a caregiver focused on caring for your loved one, you may not recognize the symptoms of caregiver burnout. But as your caregiving responsibilities grow, so does your emotional and physical stress level. According to the Alzheimer’s Association, your stress is even higher if you care for someone with dementia. Even if your loved one does not have dementia, chronic diseases can require intensive hands-on care and attention.

Caring for a loved one who needs assistance is a selfless act, but should not come at the expense of your own health. Most caregiving duties grow over time and can require complex medical tasks. Meanwhile, you may have a career and a family of your own.

So, how do you know if you have caregiver burnout, and what can you do about it? Let’s explore the common symptoms of caregiver stress and strategies to help you stay healthy.

What are the Consequences of Caregiver Burnout?

You might not know when your caregiving is taking an emotional toll on your health, and it is not uncommon for caregivers to ignore the negative effects when their life revolves around the needs of a family member. Caregiver burnout can have lasting negative physical and psychological consequences such as:

• Increase risk of heart disease
• Higher mortality rate
• Depression and anxiety
• Diminished immune response
• Poorer health status
• Risk of cognitive impairment

You can see how crucial it is to establish and engage in self-care strategies. This means taking time for yourself to be a better caregiver.

What are the Symptoms of Caregiver Stress?

There is great honor, privilege, and reward in caring for someone you love. But the energy and time it takes to tend to someone’s needs and keep them safe can be exhausting. The financial, physical, and emotional cost to you and those you love might be unsustainable. Knowing when the time has come to seek help is key to preventing the physical and psychological consequences of caregiving. Talk with other family members when you have reached your limit.

Learn how to recognize the telltale signs it could be time for assisted living and the symptoms of caregiver burnout:

• Feeling overwhelmed and anxious
• Fatigue
• Weight loss or gain
• Irritability and anger
• Lack of interest in activities
• Feelings of sadness and hopelessness
• Headaches, chronic pain, or physical problems
• Excessive alcohol or drug use

• Loneliness and/or relationship problems
• Depression
• Guilt
• Getting sick more often

Strategies for Coping with Caregiver Stress

Not all strategies and coping mechanisms will work for you, but many will give you a foundation of health and well-being. Think of coping mechanisms as the armor you develop to deal with stress. Scheduling even a few minutes a day to start will put you on a path to managing your caregiver stress.

One of your biggest challenges could be dealing with the guilt you may feel when you aren’t spending as much time with your loved one. Talk with your loved one and your family about your need to take time for yourself and ask for help with you need it.

Coping Strategy: Diet

Caregiving requires a lot of energy, and a proper diet can support your need for extra energy and motivation. You may be forgetting to eat or overeating and neglecting healthy foods. Choose fresh fruits and vegetables with high-quality protein to sustain your energy. Avoid junk and processed foods. Drink plenty of water and avoid eating too much sugar, which can cause your energy levels to crash when you need it most.

Coping Strategy: Stay Connected

Caregiving can leave you feeling isolated, so reach out to friends regularly and make time to see them. A simple phone call or text to connect can do wonders for your mood. And don’t be afraid to talk about your caregiver fatigue. Chances are they have or are experiencing the same thing.

Coping Strategy: Exercise

Any kind of activity is better than none at all. Take walks or do some yoga and stretching. Make it a routine by putting a calendar alert on your phone and watch your stress dissolve.

Coping Strategy: Me Time

You may not have much time, but squeezing in a movie, listening to music, or any other activity with friends or family will energize you.

Coping Strategy: Counseling

If you have any symptoms of depression or anxiety, reach out to a therapist to discuss coping skills. Also, talk to your doctor about your concerns. Caregiver support groups are also a great source of comfort. Senior living communities such as Sonata Senior Living offer support groups to caregivers.

Know Your Caregiving Limits

You can’t, nor should you, do it all. Ask for help when you need it and realize that most people want to support you but don’t know how. If you have siblings, ask for their help. Delegating small tasks can make a big difference.

The time it takes to provide care can leave few opportunities for quality time with your loved one and the rest of your family. At some point, a memory care community or assisted living community may make sense. Round-the-clock care in a senior living community relieves you from caregiving duties and gives you more time to be present with your loved one.