Avoid caregiver burnout—4 ways to take care of yourself

Caregiving tasks add a lot to your plate, which is likely already full. When that happens, it can feel like you don’t have time to do anything for yourself. No time to prepare a healthy meal, to meditate, to go for a run or a walk, or to read.

But that’s why you need these things the most. Because doing too much is stressful. Too much stress can lead to exhaustion and poor health. Poor health can make it harder to be a caregiver.

Making time for yourself is a necessary part of being a caregiver. According to medical and aging services organizations like Harvard Health Publishing and the American Medical Association, caregivers who don’t prioritize downtime are at increased risk for burnout.

Yes, it can feel like it’s too hard to take time for yourself. You may also feel that you should be using all your available time to support your loved one.

Taking time to recharge your batteries helps you stay healthy and happy enough to continue your work as a caregiver. It’s like the flight attendant who tells the passengers what to do in case air pressure on the plane drops: put the oxygen mask on yourself first, so you'll then be able to help the person by your side.

There are some basic things you can do to ease the stress you feel, and maybe even prevent some of it:

1. Seek out other caregivers. Whenever possible, talk to family members, friends, and coworkers who've taken on the caregiver role. If you don’t know anyone, join a support group in your community or online. They'll understand what you're going through.
2. Accept help. Friends and family may have told you to call if you need help. Have you called? If you’re like most caregivers, the answer is no. Don’t wait any longer. Call them. Try these tips for making it easier to ask for help. 
3. Socialize. Even if your friends aren’t having similar experiences with caregiving right now, it’s important for you to stay in touch with them. Socializing with friends supports your mental and emotional health by providing a sense of normalcy.
4. Find a therapist. A therapist can help you manage the feelings that go along with seeing a loved one decline. They can also coach you on the hard task of asking for help.
5. Exercise. It’s one of the best ways to support your physical and mental health.

The job you’re doing, whether you’ve just started or have been providing care for years, is a tough one. Keep yourself strong by leaning on others for support when you need to. And even when you think you don’t.

Originally posted: June 2017
Last updated: March 2026