Are you, or is someone you know, a caregiver? Caregivers often lose sight of their own health while taking care of others. Within their role, their lack of self-care can lead to detrimental health consequences.
Caretakers are those who provide care or support to others who may have health challenges, disabilities, or physical conditions that limit an individual’s ability to function independently. These caretakers may be family members, friends, or trained professionals dedicated to assisting with daily needs and improving quality of life. While committing such a selfless act, individuals often find themselves burnt out or feeling guilty (Sherzai & Sherzai, 2024). It is important that individuals explore practical self-care strategies and learn the importance of having a social network. In this article, we will uncover how breaking free from people-pleasing tendencies can empower caregivers to prioritize their well-being.
The Overlooked Needs of Caregivers
Society tends to idolize caregiving – expecting continuous strength, availability, and understanding from those who are caregivers. This narrative can make caregivers feel like they always have to put others first. Because of this, it can be hard for them to ask for help or admit when they’re struggling. When under this expectation, individuals tend to experience guilt when trying to take time for themselves. A cycle of neglect can take form when this guilt is so powerful, that self-care is ignored entirely (Office on Women's Health, n.d). Other factors that can reinforce this narrative include cultural factors. In certain communities, caretaking can be viewed as an obligation with family ties to loyalty and respect. Cultural expectations can deter caregivers from seeking external support or voicing frustration. With these pressures at hand, individuals often experience a heavy toll on their mental and physical health.
Neglecting self-care for caregivers increases the chances of emotional, physical, and mental health challenges. Many of these symptoms can show up for individuals in a variety of ways. Here are some examples according to the Office on Women's Health;
Mental Health Consequences:
- Burnout
- Increased irritability
- Depression and anxiety
- Feeling isolated or lonely
Physical Health Consequences:
- Difficulty sleeping
- Chronic fatigue
- Weakened immune system
- Increased risk of chronic disease
Behavioral Health Consequences
- Unhealthy coping skills
- Withdrawal from social connections
- Neglect of responsibilities
- Losing interest in hobbies
When caregivers focus solely on the health of others without the care of themselves, they create an unsustainable way of living. Imagine trying to pour from an empty cup. No matter how bad you may want to give, eventually, there will be nothing left. Without taking care of themselves, caregivers risk exhausting their energy. Caregiver exhaustion not only takes a toll on their well-being but also diminishes the quality of care provided.
Understanding Caregiver Burnout
Caregiver burnout is a state of exhaustion often caused by the constant demands and stress of their role. Although the experience may vary, burnout can develop gradually over time and can feel like an overwhelming load to carry. This sense of exhaustion feels like persistent fatigue that does not improve with rest. It can also lead to feeling emotionally numb or detached. Caregivers often struggle to find joy or meaning in their roles, feeling stretched too thin and experiencing symptoms of worry and overwhelm. They might also experience frustration when their personal needs and desires are overlooked, or their sacrifices go unacknowledged (Sherzai & Sherzai, 2024). This resentment does not come from a lack of love or commitment but rather stems from an imbalance of giving and receiving support.
Caregiving often comes with a strong and familiar sense of guilt. Individuals often feel guilty for wanting a break, feeling tired, or when they feel frustrated. Frustration can grow when caregiving feels like it never ends and things don’t seem to get better. These feelings can make caregivers feel alone and hopeless. Caregiver guilt can also lead to feelings of resentment. This cycle can take form while caregivers are suppressing feelings of guilt. Individuals often think they shouldn't feel this way and over time these bottled up feelings of bitterness can turn into resentment. Addressing this cycle is essential for caregivers to release painful emotions and tend to self-care.
Practical Self-Care Strategies for Caregivers
While many caretakers acknowledge the lack of self-care, many don’t know what manageable strategies to adopt. A good place to start is by identifying any boundaries that get in the way of your self-care (Family Caregiver Alliance, n.d.). After assessing personal boundaries to self-care, start to locate what needs are not being met. Next, look for tools and resources that can assist you in caring for yourself. Self-care looks unique to each individual. Below are some widely adopted practices:
- Ask for and accept help
- Join a support group
- Schedule regular breaks and vacations
- Set limits
- Prioritize sleep
- Engage in social activities
- Practice meditation
- Eat a well-balanced diet
Start Today
Caregivers play a huge role in caring for others while their own health is often overlooked. Recognizing signs of stress and burnout is essential to the well-being of the caretaker. These signs show up emotionally, physically, and mentally. Supporting caregiver mental health helps sustain their resilience and ability to provide quality care. To cultivate a balanced life, prioritize personal well-being by engaging in rest, hobbies, and health care. Having a strong support network helps to reinforce assistance and reminds caregivers that they are not alone. For caregivers, self-care is crucial for your well-being and for those who rely on you. Remember, you are not alone. Begin today by seeking support and practicing self-care.
Sources
Family Caregiver Alliance. (n.d.). Taking care of YOU: Self-care for family caregivers. Family Caregiver Alliance. Retrieved June 16, 2025, from https://www.caregiver.org/resource/taking-care-you-self-care-family-caregivers/
Sherzai, A., & Sherzai, D. (Hosts). (2024, September 4). Your brain on... caregiving (Season 3, Episode 5) [Audio podcast episode]. In Your Brain On. Dementia Careblazers.