5 Tips to Prevent Caregiver Burnout

Receiving a diagnosis of advanced breast cancer can be a life-altering experience. The news not only impacts the person with the diagnosis. A spouse, child, parent, or friend who steps into the role of caregiver has a powerful sense of responsibility for their loved one.

What is caregiver burnout?

Caring for a loved one with advanced breast cancer can be hard. You may forget to take care of yourself in the process. Factors leading to burnout include^1,2:

• Difficulty sorting out your role as a caregiver from other roles in your life, such as parent or partner
• Unrealistic demands and expectations
• Feeling out of control
• Losing alone time
• Having conflicting demands

Caregiver burnout looks similar to stress or depression. Signs include²:

• Losing interest in things you used to love
• Feeling hopeless, helpless, or angry
• Avoiding social situations or withdrawing from friends and family
• Eating more or less than usual
• Sleeping problems
• Getting sick more often than usual

You are living and breathing this role every day and know first-hand what caregiver stress feels like. We are here to tell you that you are not alone. Our hope is you find these tips helpful in your journey and provide you with the strength you need in your caregiving role.

Tip 1: Self-care is just as important as taking care of your loved one

Your role as a caregiver is important. However, the most important job is to take the best care of yourself. You cannot care for others without caring for yourself first.

Try not to put your life on hold. Take time for yourself. Eat healthy, exercise regularly, and try to stay positive if you can. If possible, continue with your personal and social life as much as possible.^1,2

Keep doing the things that bring you joy. Fall back on the hobbies, social groups, and activities you love. These can sometimes take your mind off your new role, even for a short period of time. Finding your own ways to relax and manage stress is helpful to prevent burnout.¹

Tip 2: Take breaks and ask for help

You may be the support of your loved one, but it is OK to need support as well. Asking for help is not a sign of weakness. If you are exhausted, overwhelmed, or too stressed to think clearly, you cannot be at your best as a person or as a caregiver.^1,2

A home healthcare service may be an option to help you with daily tasks such as²:

• Bathing
• Dressing
• Physical and occupational therapy
• Drug management

Family and friends may be able to watch over your loved one while you run errands or get some exercise.²

If the stress of caregiving interferes with daily life or feels overwhelming, a counselor, therapist, or clergy member may help you manage your emotions and stressors. Some people resist counseling. It may help to think of a therapist as someone who helps you with mental and emotional problems the same way a doctor helps you with physical problems.^1,2

Remember: You do not have to do it all yourself. People may ask, “What can I do to help?” Let others help. Keep a list in your head, online, or on paper with specific tasks that would be helpful. Suggestions include^1,2:

• Picking up groceries
• Running to the pharmacy
• Helping with chores
• Cooking a meal or having a meal delivered
• Driving to an appointment
• Giving you a chance to be alone
• Spending time with your loved one

Tip 3: Get used to saying no

If your loved one progressively needs more care, you may find yourself being asked to do too many things outside of caregiving. You may have to learn to say no in order to save your energy for what is most necessary. Someone else may have to host family gatherings or organize the parent-teacher group. You may have to simplify meals and adjust your expectations. It is OK to set limits and look at expectations again.^1,2

Tip 4: Support comes in all shapes and sizes

Joining a support group is a great way to share feelings, experiences, and gain helpful advice. You may need someone to talk with openly and honestly, or someone to listen to and support you. It may be reassuring to know that you are not alone and there are others on a similar journey as you. While our community has a lot of information regarding the first-hand experience with advanced breast cancer, finding information and a network for caregivers like you can be helpful.²

Tip 5: Adjust and pivot with progression

This caregiving journey will not be easy. There will be periods of transition, setbacks, and pain. Learning to adjust and pivot helps you tackle these challenges.^1,2

Researching the care available and adapting to the progression will be vital for a positive outlook. Do not be afraid to ask for help and guidance.^1,2

The role of caregiver can sometimes be challenging, from learning about advanced breast cancer and how best to help your loved one, to remembering to also care for yourself. It is important to adjust to your new role while keeping a healthy and supportive relationship with your loved one.^1,2

Let us know how you take on the role of caregiver or how your caregiver makes an impact on your journey.