Caregiver Burnout During the Pandemic

Caregiver burnout, also known as compassion fatigue, is a state of physical, emotional and mental exhaustion that happens when caregivers don't get the help they need, or if they try to do more than they are able, either physically or financially. Of particular difficulty is that caregivers also feel guilty if they spend time on themselves rather than on their loved ones, fueling the state of burnout. Add to that pandemic fatigue and increased stresses caused by the COVID-19 pandemic -  coping with the loss of loved ones, jobs, or housing, and living in a constant state of anxiety about getting sick -  and this is a recipe for a state of burnout never before seen. In addition to feeling emotionally and physically exhausted, people who are “burned out” may feel stressed, anxious, depressed, and have difficulty empathizing or feeling compassion for others.

 Some of the symptoms of caregiver burnout include:

• Withdrawal from friends, family and other loved ones.
• Loss of interest in activities previously enjoyed.
• Feeling blue, irritable, hopeless and helpless.
• Changes in appetite, weight or both.
• Changes in sleep patterns.
• Getting sick more often.
• Feelings of wanting to hurt yourself or the person for whom you are caring.
• Emotional and physical exhaustion.
• Irritability.

If you are feeling the fatigue associated with caregiver and pandemic burnout, here are some tips to help you combat it:

• Work to accept that some things are out of your control. The sooner we accept the things we cannot control, the more energy we will have for the things we can. This may mean adjusting your routines or your expectations of yourself and others. While this can be difficult to do, taking some moments to yourself to breathe and centre yourself (meditation), can help with this.
• Expect some changes from your loved one. Change in routines, along with the stress and uncertainty of the COVID pandemic may incite stress, anxiety and depression in your loved one, heightening the difficulty of caregiving. Modelling good self-care practices and helping your loved one seek help where possible will make both your lives better.
• Draw upon past resilience. Think about all the times in the past where you have overcome similar stresses and reassure yourself that this is a short-term situation, even if it doesn’t feel that way. Breathe and try repeating the mantra “This, too, shall pass.” You will overcome this situation, like you have overcome other situations in the past.
• Prioritize self-care. This may be the most important suggestion in this list. As caregivers, we often prioritize others’ needs over our own but we cannot pour from an empty glass. We must make some time to “fill our cups.” Whether that means walking in nature, sleeping in, listening to music, or anything else to improve your well-being, self-care is integral to caring for someone else.

Connecting with other caregivers and friends can be helpful as well. Sharing how you feel with someone who can understand what you are going through is incredibly validating and therapeutic. Invest in your mental and physical health and try a “night off” to connect with friends.

For more in-depth strategies that will help you combat caregiver burnout, check out our course: Mindfulness Strategies for Burnout.