Caregiving is often described as an act of love, but it can also be one of the most demanding roles a person will ever face. Many caregivers find themselves balancing medical appointments, daily care needs, and emotional support for their loved one, often while trying to juggle work, family, personal health, and other responsibilities. Over time, this level of responsibility can take a significant toll, leading to what’s known as caregiver burnout.  

It’s important to remember that caregivers are not alone in these struggles. Caregiver stress is widespread. In fact, “64% of caregivers had at least one low, moderate, or high unmet need, with 53% reporting at least three needs, and 29% reporting 10 or more unmet needs.” These numbers highlight just how widespread and pressing the challenges of caregiving truly are. 

Signs of Caregiver Burnout  

Recognizing burnout is the first step toward addressing it. Common signs include:  

• Physical and emotional exhaustion: Constant fatigue, frequent headaches, or changes in sleep or eating habits.  
• Withdrawal and isolation: Pulling away from social activities, avoiding friends or family, or losing interest in things you once enjoyed.  
• Irritability and mood changes: Feeling easily frustrated, short-tempered, or experiencing frequent mood swings.  
• Health issues: Chronic stress may contribute to high blood pressure, digestive problems, or weakened immunity.  
• Feelings of helplessness: Feeling overwhelmed by caregiving demands and struggling with hopelessness.  

Left unaddressed, these symptoms can grow into more serious health problems for the caregiver and ultimately impact the quality of care their loved one receives. Caregivers’ mental health also directly affects those they care for. “The psychological well-being of caregivers seems to influence patients’ evaluations of the quality of their care. One survey of 689 patients and their caregivers demonstrated that higher levels of depression in caregivers were associated with patients’ ratings of lower quality of care.” 

Strategies to Manage Caregiver Burnout  

While every caregiving journey looks different, there are practical steps caregivers can take to protect their own well-being.  

1. Prioritize self-care. Taking breaks, eating well, and getting adequate rest are not luxuries; they are necessities. Engage in activities that restore your energy, whether that’s reading, gardening, exercise, or simply resting. 
2. Set boundaries. It’s okay to say no. Establishing clear boundaries helps prevent becoming overwhelmed with caregiving responsibilities. Protecting your time and energy makes it possible to show up more fully for your loved one. 
3. Seek support. You don’t have to carry this alone. Lean on friends, family, or caregiver support groups to share feelings and experiences. Counseling or therapy can also provide tools to manage stress and process difficult emotions. 
4. Accept help. This can be one of the hardest steps. Many caregivers feel guilty for delegating tasks, but accepting help — whether from family members, friends, or professional caregivers — allows you to maintain balance and avoid burnout. 
5. Use respite care. Short-term respite services can provide relief and peace of mind, giving you time to rest, recharge, or focus on other aspects of your life. 
6. Communicate. Talk openly with your loved ones, family members, or healthcare providers about your challenges. Honest communication can lead to new solutions, additional resources, or simply emotional relief. 
7. Keep a routine. This may sound impossible; however, maybe it’s wake time/bedtime, how you drink your coffee, or Wednesday lunches — some consistency allows your nervous system to find some grounding. 
8. Practice stress relief techniques. Mindfulness, deep breathing, meditation, and yoga can calm the nervous system and reduce stress. Small practices woven into the day make a big difference. 
9. Educate yourself. Learning about caregiver burnout and healthy coping strategies equips you with practical tools. Online resources, books, and workshops can offer both knowledge and a sense of connection to others on the same journey. 

Finding Balance in the Midst of Caregiving  

Caregiving is undeniably one of the most challenging roles, emotionally, physically, and mentally. I often remind caregivers of the saying: You must put your own oxygen mask on first before helping the person next to you. This isn’t selfishness, it’s survival.  

One concept I share with my clients is what I call “windshield time.” These are the small windows of time that naturally appear throughout a caregiver’s day. For example, while sitting in the car between appointments or waiting for a loved one to finish treatment, use this time intentionally: take a short nap, read a book, listen to music, practice mindfulness, go for a quick walk, or simply enjoy a quiet moment. 

Even allowing yourself to mentally “check out” for a few minutes when the load feels heavy can provide a valuable mental break.  

These small pauses add up. They give caregivers a chance to breathe, release tension, and remember that their well-being matters, too.  

Final Thoughts 

Caregiver burnout is real, and it’s serious. Yet by recognizing the signs early and taking proactive steps, caregivers can protect their health and maintain the energy needed to support their loved ones. Caregiving is an act of courage, love, and resilience, but no one is meant to do it alone. Caring for yourself is not selfish; it’s essential for sustaining the care you provide to others. 

Resources 

• https://canceradvocacy.org/resources/cancer-survival-toolbox/caring-for-the-caregiver/ 
• https://www.cancer.gov/publications/patient-education/when-someone-you-love-is-being-treated 
• https://www.cancer.org/cancer/caregivers/caregiver-resource-guide.html 
• https://www.cancercare.org/tagged/caregiving 

References 

Oberoi DV, White V, Jefford M, Giles GG, Bolton D, Davis I, Winship I, Prince HM, Millar J, Harrison S, Kay A, Hill D. Caregivers’ information needs and their ‘experiences of care’ during treatment are associated with elevated anxiety and depression: a cross-sectional study of the caregivers of renal cancer survivors. Support Care Cancer. 2016 Oct;24(10):4177-86. doi: 10.1007/s00520-016-3245-8. Epub 2016 May 5. PMID: 27146491. 

Informal caregivers in cancer (PDQ®). Informal Caregivers in Cancer (PDQ®) – NCI. (2025, May 6). https://www.cancer.gov/about-cancer/coping/family-friends/family-caregivers-hp-pdq