When on an airplane, the flight attendant procedurally says something like, “If oxygen masks release and you are traveling with a child, please secure your own mask first before assisting others.” Historically my thoughts were, “Wait, WHAT?!? You think I am going to selfishly put my mask on first when I could save my child? You’re crazy!”
That was until I experienced my first signs of caregiver burnout. The frustration, anxiety, and difficulties with my own health became more prevalent, and I became, at times, unable to physically or emotionally care for my own child with a medical condition. It was at this point I learned the healthier I am, the better, more attentive, and more capable parent I can be.
Why did it take so long to figure this out? The fear of being a “burnout” or something other than a superhero, was overwhelming. The fear someone else might not care for my child the way I would, or that I would miss something if I took a moment for myself was overwhelming. Any parent who has skipped taking a shower, slept on a child’s floor, or forgotten to eat because they were too busy taking care of their child, knows EXACTLY what I am talking about… these pointers are for you!
Telltale signs and symptoms of caregiver stress that may lead to burnout include:
Feeling tired
Anxiety, depression, irritability
Trouble sleeping
Increased personal health problems
Difficulty concentrating
Feeling overwhelmed or without adequate support while caring for your loved one
Methods to Help Mitigate Burnout
Practice stress-reduction strategies, such as meditation or stretching
Get as much rest as possible… naps are acceptable!
Maintain a routine including nutritious meals, and assign yourself a regular bedtime
Exercise—even if that means parking a bit further from your destination, walking will get your blood flowing. Exercise can also combat depression. Try to exercise at least 10 minutes a day.
Schedule time off from care giving. Don’t be afraid to ask for help from a family member, friend, or neighbor. It’s healthy to take a break, if even for just a few moments.
Reach out for support to help you with your feelings. Talk to your medical provider, family member, trusted friend, or a counselor. Many communities have support groups for caregivers as well.
Remember, you must care for yourself in order to care for someone else. There is nothing selfish about caring for your own health.
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