Reviewed by Dr Sarah Gunn
If you or a family member are the primary person supporting or caring for an ageing parent or relative, you need to know about carer burnout and be vigilant to its signs.
Caring can be incredibly demanding, whether it’s helping with daily tasks, driving back and forth to healthcare appointments, or managing more complex needs. And while there are many positive aspects to giving our loved ones support, over time, these responsibilities can take a serious toll on your physical and emotional well-being.
Recognising the warning signs early is essential to protecting your health, and being able to continue to care for your relative. It’s helpful to think about the “oxygen mask” analogy: if you’re on a plane and sitting through the safety announcement, they will always tell you that in the event of trouble, you should put on your own oxygen mask before you try to help anyone else. That’s because you can’t help other people, if you can’t breathe yourself. Looking after yourself is the same – if you’re physically and emotionally drained, you won’t be able to help your loved one.
Here’s what you need to know.
What exactly is carer burnout?
Carer burnout, also called caregiver stress and caregiver syndrome, is a state of severe physical, emotional, and mental exhaustion that can occur when someone dedicates all their time and energy to caring for someone else, at the expense of their own health and needs. This can be a real risk if you’re supporting someone with Alzheimer’s or another form of dementia, because of the complex challenges and stresses that these conditions can bring with them.
How common is carer burnout?
Carer burnout is, unfortunately, more common than you might think.
Many carers experience it after prolonged periods of stress, especially if they have little or no opportunity for respite. It can happen when you’re giving everything to your role as a carer and feel there’s no time for yourself.
Without taking breaks or having support, burnout becomes almost inevitable for many who are managing the physical, emotional, and mental demands of caregiving. It doesn’t mean that you don’t care about the person you’re supporting, or that you’re failing to look after them. But after long periods of caregiving, it’s easy to become really drained – and we don’t always notice when it’s happening.
What is happening in your body when you experience burnout?
When you’re under constant stress, your body produces higher levels of stress hormones like cortisol and adrenaline, which can leave you feeling anxious, exhausted, and on edge.
Over time, this weakens your immune system, making you more prone to illness, and can cause issues like high blood pressure, digestive problems, or sleep disturbances.
Chronic stress also affects your ability to focus and think clearly, and it can lead to emotional exhaustion, making you feel irritable or detached. Without enough rest, your body struggles to recover, leaving you feeling drained and overwhelmed. This can lead to a vicious circle, where we feel even less able to cope with daily stresses, and that in turn makes us feel even worse.
What does carer burnout look like?
When you’re running on empty for too long, your body starts to signal that it can’t keep up.
Recognising burnout early is key to preventing long-term impacts on both your health and your caregiving ability.
Keep an eye out for these warning signs:
- Physical exhaustion: You feel constantly drained, even after rest.
- Emotional withdrawal: You feel numb or disconnected from the person you’re caring for and others around you.
- Irritability or mood swings: Small problems feel insurmountable, and you might snap at loved ones or the person you’re caring for. It’s really common for people to do this and then feel guilty for losing their temper, feeling that it’s their fault, without recognising the impact of the stressors they are dealing with.
- Sleep disturbances: You struggle to sleep, either feeling restless or unable to stay asleep due to worries about caregiving.
- Increased anxiety: Feelings of panic, dread, or worry take over, particularly around caregiving responsibilities. You may also find that feelings of anxiety are generally heightened.
- Guilt: You feel like you’re never doing enough, no matter how much you do.
- Physical symptoms: Frequent headaches, aches, or other health issues that stem from stress.
What to do if you or a family member is close to burnout
Carer burnout can have serious, long-term health consequences if left unresolved, both for the carer and the person being cared for.
If you’re starting to notice signs of burnout, it’s crucial to act sooner rather than later. Don’t wait until a crisis hits – the sooner you ask for help, the better.
Here’s what you can do:
- See a GP: Your doctor can offer advice on managing stress, and in some cases, they may suggest therapy or medication to help you cope. They might also check your physical health for stress-related conditions.
- Ask for immediate extra help: Don’t hesitate to ask for help from other family members or friends. Be specific about what you need – whether it’s someone to stay with the person you care for, or to help with chores. The more specific you are, the easier it will be for them to support you effectively.
- Speak to social services: Local councils are legally obligated to support both carers and the people they care for under the Care Act 2014. Contacting them can lead to urgent action such as arranging respite care or additional support services to lighten the load.
- Contact a carers support service: Services like the Carers Trust will listen to you and offer practical help, emotional support, and guidance on navigating the challenges you’re facing. Find local services through their website.
- Build a support system, if possible: Preventing burnout is all about having a strong support network. Learn how to build a support system to prevent against burnout.
In summary
Carer burnout is a serious concern that can affect your health, well-being, and ability to care for others. Being aware of the warning signs and taking action early can make all the difference.
Remember, you are not alone, and there are many resources available to help you manage stress and avoid burnout. Prioritise your health, seek support, and ensure you are getting the breaks you need to stay physically and emotionally strong.
Common questions
What are the most common signs of carer burnout?
- Burnout can manifest as emotional withdrawal, irritability, sleep problems, and physical exhaustion. If you’re feeling overwhelmed and disconnected, it’s time to seek help.
How can I prevent burnout as a carer?
- Regular breaks, building a strong support system, and reaching out for professional help when needed are all essential in preventing burnout. However, even if you have all these things in place, caregiving still brings many challenges and it’s not unusual to find these difficult – so stay alert to signs that you are struggling, and be kind to yourself when deciding whether it’s time to ask for help.
What help is available for carers?
- Support services such as the Carers Trust, social services, and local support groups can provide practical assistance, emotional support, and respite care.
