Being a caregiver is an important role. You can make a big difference in the life of someone with schizophrenia. However, it can take a toll on you. Providing support to a loved one may make it hard to take care of yourself. It may also prevent you from completing necessary tasks, leading to more and more stress. For some, the demands of caregiving are overwhelming.1,2
Coping with caregiving
Each caregiver copes with the demands of caregiving in different ways. “Coping” refers to the behaviors, thoughts, and strategies used to deal with stressful emotions.3-5
Psychologists and other experts have studied the way people cope with things. They found that these ways depend on how you see problems and how good you feel about your ability to overcome them.3-5
Some people have problem-focused ways of dealing with problems, or stressors. This involves finding healthy ways to directly address the issues causing stress. Examples of these strategies include finding social support and mentally reframing challenges in ways that seem easier to overcome. This reframing is called positive cognitive appraisal.3-5
On the other hand, emotion-focused ways of coping focus on immediate feelings without solving the problem. An example is emotionally distancing yourself from a problem to avoid feeling stressed.3-5
There are positives and negatives to each coping strategy. But experts think problem-focused coping can lead to better outcomes. This applies to being a caregiver for someone with schizophrenia. Having poor coping strategies can lead to burnout.2-5
What is caregiver burnout?
Caregiver burnout is a state of exhaustion that results from taking care of someone else. It involves mental, physical, and/or emotional fatigue. Caregiver burnout is common, and it builds over time.1,6
The warning signs of burnout can be hard to spot. This can lead to a steady increase in overwhelming feelings that become more and more difficult to manage.1,6
What causes caregiver burnout?
Burnout in caregivers is caused by many things. Some of these causes are:1-3,6,7
- Taking on a new, confusing role (like going from child to caregiver)
- Setting unrealistic expectations for yourself or others
- Missing out on fun activities or hobbies in order to take care of someone else
- Experiencing guilt when trying to take care of your own needs
- Being overwhelmed with information, finances, or new technologies needed to manage your loved one’s condition
- Feeling like you cannot control many of the situations you find yourself in
- Not seeing immediate, positive effects of the care you provide
Symptoms of caregiver burnout
The signs of caregiver burnout can creep in slowly over time. Many also can be symptoms of a range of other mental and physical health conditions. These factors can make it hard to spot burnout until it has already set in.1,6
The most common symptoms of caregiver burnout include:1,6
- Losing interest in hobbies or activities you previously enjoyed
- Being more agitated or irritable
- Feeling hopeless, helpless, or sad
- Withdrawing from others, especially loved ones
- Being unable to sleep, or sleeping too much
- Eating more or less than usual, and gaining or losing weight
- Getting sick more often
- Feeling exhausted mentally, physically, or emotionally
- Feeling overwhelmed by things you used to do with ease
- Feeling like you might hurt yourself or others
Many of these signs overlap with mental health issues like anxiety or depression. If you or others notice these symptoms, it may be time to see a healthcare professional. If you have thoughts of wanting to harm yourself or others, seek help right away. You can call or text the Suicide and Crisis Lifeline at 988. Or you can chat with a crisis counselor on their website.1,6
Tips to prevent caregiver burnout
Even with the best efforts, caregiver burnout can be hard to avoid. But there are several ways to try to keep burnout away. Here are some tips to stave off burnout.
Enlist support
Having your own support network to rely on is key. Just because you are caring for someone else does not mean you cannot rely on others, too. Your network may include:1,6-8
- Co-caregivers
- Support groups
- Your loved one’s medical team
- Friends and family
Prioritize wellness
You cannot take care of someone else if you are not well yourself. When you neglect or forget the basic elements of staying healthy, burnout can creep in fast. Make sure you:1,6-8
- Eat a balanced diet
- Exercise regularly
- Drink plenty of water
- Get good sleep
Make time for joy
Another part of staying well is participating in activities and hobbies you love. Some caregivers may feel guilty if they step away from their caregiving role to do something fun for themselves. However, building your own joy and energy reserve can help give you the strength to better care for someone else.1,6-8
Grant yourself grace
There is no such thing as a perfect caregiver. Everyone makes mistakes and gets frustrated. Setting expectations that are too high for yourself can lead to disappointment. It can also worsen feelings of guilt, blame, and shame. Accepting that not everything will go exactly as planned can lighten the load on your shoulders.1,6-8
Be honest about your limits
There are times when there are not enough hours in the day to care for someone else and yourself exactly as you would like to. You will not be able to do everything. There also may be tasks you are unable to do because they are too challenging physically, mentally, or emotionally.1,6-8
Recognize your limitations, and ask for help when needed. This can prevent you from spending too long on something that a teammate could help with quickly.1,6-8
Seek professional support
Along with knowing your limits, know when you need extra attention. When you start to feel overwhelmed or burned out, it is a great idea to seek more formal support. A medical or mental health expert can help you process stress and feelings of anxiety and depression.1,6-8
Your primary care doctor is a great place to start. They will do a basic mental health assessment and then connect you to other resources if needed.1,6-8
Even the best-laid plans can go wrong when caregiving. New obstacles will arise and sometimes feel impossible. And even the most experienced caregivers will feel overwhelmed at times. The most important things are to keep yourself healthy and know when to reach out for help from others.1,6