Caregiver Burnout: Causes, Symptoms, and Coping Strategies | Our Blog

Author: Abel Ese

“Living with the challenges that comes with caregiving affected my mental and emotional health. It was difficult for me to maintain a relationship because I already had a lot to deal with”. – Kelvin

Caring for another person – whether an aging parent, a partner with chronic illness, a child or adult with a learning disability, or a friend battling a long-term condition, is one of the most compassionate roles a person can take on. However, caregiving is also emotionally, mentally, and physically demanding. Over time, the constant pressure and responsibility can lead to a state known as caregiver burnout, a condition marked by exhaustion, stress, and a declined in well-being. 

Burnout not only affects the caregiver’s quality of life but can also impact the care they provide. Understanding the causes, warning signs, and coping strategies is crucial for protecting both caregivers and the individual they support. 

Who Is a Caregiver?

A caregiver is someone who provides direct support to another person who is unable to fully care for themselves due to illness, disability, age, or mental health challenges. This care can be paid or unpaid and often includes physical, emotional, and practical assistance. 

Examples of caregivers include family members, friends, or neighbour who offer unpaid support, nurses, healthcare assistants, and support workers who are paid for their services.

What Is Caregiver Burnout?

Caregiver burnout is a state of overwhelming physical, emotional, and mental fatigue resulting from prolonged caregiving stress (American Psychological Association, 2023). It often appears gradually and may be mistaken for ordinary tiredness or stress at first. Burnout can lead to feelings of frustration, resentment, hopelessness, or emotional withdrawal. Without intervention, it may contribute to depression, anxiety, poor physical health, or declining caregiving abilities. 

Common Causes of Caregiver Burnout

There is no single cause of burnout. Instead, it results from a combination of chronic stressors. 

• Emotional Strain - Providing daily care – especially for someone who is declining cognitively or physically – can cause emotional exhaustion. Caregivers may grieve the loss of who the person used to be, fell guilt over not doing “enough,” or experience sadness when improvements are limited. Caregivers of individuals with dementia are at especially high risk due to constant vigilance and emotional distress (Alzheimer’s Association, 2024).
• Physical Demands - Caregiving often involves lifting, bathing, mobility support, or interrupted sleep. Over time, these demands can lead to fatigue, injuries, or chronic health issues. Studies show that caregivers are more likely than non-caregivers to report poor physical health and elevated stress hormones (National Alliance for Caregiving & AARP, 2020).
• Lack of Support - Many caregivers feel isolated, either because family members are unable to help or because they believe they must handle everything on their own. Some do not ask for help because of guilt or fear of burdening others. Without emotional or practical support, burnout becomes more likely.
• Role Strain and Time Pressure - Many caregivers balance jobs, parenting, household responsibilities, and financial stress at the same time. The “sandwich generation” – middle-aged adults caring for both children and aging parents, faces especially intense pressure (Pew Research Centre, 2022).
• Financial Strain - Caregiving can lead to reduced work hours, job loss, or increased medical expenses. Financial insecurity adds another layer of stress that can intensify burnout. 

Symptoms of Caregiver Burnout

Burnout affects the mind and body. Recognizing symptoms early is key to preventing further decline. 

Emotional Symptoms 

• Irritability, anger, or resentment 
• Feeling helpless, hopeless, or “numb”
• Guilt for not doing enough
• Withdrawing from friends or hobbies
• Increased anxiety or depression

Physical Symptoms 

• Fatigue or insomnia
• Frequent headaches or illness
• Changes in appetite or weight
• Body aches or chronic pain 

Behavioural Changes

• Loss of patience with the care recipient
• Difficulty concentrating
• Forgetfulness
• Reduced productivity
• Using alcohol or food to cope

 

Many caregivers ignore these signs, assuming stress is “normal” or believing their needs are less important than the person they care for. However, untreated burnout can affect caregiving quality, increase risk of injury, and harm long-term health. 

Coping Strategies and Prevention

Burnout is not a personal failure – it is a natural human response to sustained stress. Protecting caregiver well-being is essential. 

1. Ask for and Accept Help: Caregiving does not have to be a solo responsibility. Support can come from family and friends, adult day treatment centres, and local respite care programs. Studies show that even short period s of respite can significantly reduce caregiver stress (Anderson & White, 2021).
2. Prioritise Self-Care: Self-care is not selfish, it is essential. Helpful habits include getting adequate sleep, maintaining regular medical appointments, gentle exercise such as walking or stretching, healthy meals and hydration, and setting aside time for hobbies or relaxation.
3. Build a Support Network: Talking with others who understand the caregiving experience can provide the caregiving experience can provide emotional relief. Support groups – online or in-person help reduce feelings of isolation and offer practical tips. Many hospitals, community centres, and non-profits host caregiver support meetings.
4. Set Realistic Expectations: No caregiver can do everything perfectly. It’s okay to delegate tasks, use professional care services, and say no when overwhelmed. Letting go of unrealistic expectations reduces guilt and emotional strain.
5. Seek Professional Help When Needed: Therapists, counsellors, or social workers can provide coping strategies, emotional support, and mental health resources. Many caregivers benefit from cognitive-behavioural therapy or stress-management counselling.
6. Use Stress-Reduction Techniques: Relaxation activities can lower stress hormones and improve mental clarity:

• • Deep breathing
  • Mindfulness meditation
  • Yoga or stretching
  • Journaling
  • Listening to music
  • Spending time outdoors

7. Stay Informed About the Care Recipient’s Condition: Understanding medical conditions helps caregivers feel more prepared and less overwhelmed. Doctors, support organizations, and educational workshops provide guidance on disease progression, medication, and management strategies. 

Caregiving is an act of deep compassion, but it comes with real emotional and physical challenges. Ignoring stress does not make it disappear; caregivers must care for themselves with the same dedication they give others. Recognizing the signs of burnout and using healthy coping strategies can help caregivers preserve energy, maintain compassion, and improve quality of life for both them and those they support. Seeking help is not a sign of weakness; it is a step toward sustaining long-term caregiving with resilience and dignity.

“Caring for a family member is not just a duty; it’s an opportunity to share love in its purest form” – Michael

 

About the Author

Abel is a Learning and Development Lead at the Estia Centre. He has a clinical background as a senior support worker and activity practitioner. He’s also a professional science teacher and adult trainer for over 13 years. 

 
Resources for Carers 

Carers UK – Offers advice, helplines, online communities, and a directory of local support. 

Care for Carers – Provides information on national caring organisations and respite services. 

Mind – Offers mental health support for carers, including well-being resources and peer support. 

Age UK – Supports carers of older people with practical and emotional help, respite, and local groups. 

 

References

• Alzheimer’s Association. (2024). Dementia caregiving and caregiver stress. https://www.alz.org/
• American Psychological Association. (2023). Caregiving and mental health. https://www.apa.org/
• Anderson, B., & White, T. (2021). Effects of respite programs on caregiver burden: A systematic review. Journal of Aging and Health, 33(2), 83-101.
• Brites, R., Brandão, T., Nunes, O., Hipólito, J., & Pires, C. T. (2024). The impact of caregiving on informal caregivers of people with dementia: Family functioning, burden, and burnout. Journal of Clinical Psychology in Medical Settings, 32, 325–335. https://doi.org/10.1007/s10880-024-10052-2
• Gérain, P., & Zech, E. (2019). Informal caregiver burnout? Development of a theoretical framework to understand the impact of caregiving. Frontiers in Psychology, 10, 1748. https://doi.org/10.3389/fpsyg.2019.01748
• Hawken, T., Turner-Cobb, J., & Barnett, J. (2018). Coping and adjustment in caregivers: A systematic review. Health Psychology Open, 5(2), 1–10. https://doi.org/10.1177/2055102918810659
• Kurniasari, F. (2023). Identifying the sources and impacts of caregiver fatigue and burnout among mental health caregivers: A qualitative approach. Environment and Social Psychology, 8(3). https://doi.org/10.54517/esp.v8i3.1539
• National Alliance for Caregiving & AARP. (2020). Caregiving in the U.S. https://www.caregiving.org/
• Penning, M. J., & Wu, Z. (2016). Caregiver stress and mental health: Impact of caregiving relationship and gender. The Gerontologist, 56(6), 1102–1113. https://doi.org/10.1093/geront/gnv038 
• Pew Research Center. (2022). The growing pressures facing the sandwich generation. https://www.pewresearch.org/