In just five years, the number of caregivers in the U.S. has increased from 43.5 million to 53 million, according to data from the National Alliance for Caregiving (NAC) and AARP. That means one in five Americans is currently a family caregiver. In tandem with the increase in number, more family caregivers reported their own health is suffering – with 23% saying their health is worse – compared to the 2015 survey results. What can be done to help avoid an increase in caregiver burnout?
If the downward trend in caregiver health continues alongside the upward trend in the number of caregivers, self-care is perhaps more vital than ever. In this resource guide, we’ll show you what self-care really means – beyond bubble baths and meditation – and how to access it daily, not just a few times a year to help you avoid caregiver burnout.
How Working Caregivers are Impacted
A study by the National Alliance for Caregiving and AARP study, shows that 61% of working caregivers have had to change their work schedule. Here’s how it breaks down:
- 49% have to go to work late or leave early or take time off
- 15% have had to take a leave of absence
- 14% reduce their hours or take a demotion
- 39% of caregivers leave their job to care for a family member or friend.
- 34% quit because their job does not provide flexible hours.
Many employees are in their prime earning years. Not only do they lose their wages, but often health insurance and other job benefits. This reduces their retirement savings and Social Security benefits.
And let’s not forget about the multiple responsibility working caregivers may have. At the same time that they may be overseeing their parents, they might also have kids at home – some who haven’t left and others who – surprise! – have moved back in.
It’s not just the 50+ demographic that has caregiving responsibilities. Millennials (ages 22-39) make up nearly 25% of adult caregivers.
Workers of all ages are often scared to tell their employers that they are caregivers. They fear they will be viewed as uncommitted, unreliable or passed over for a promotion or project, which is why it’s important to know your options:
- Flextime: you work a schedule according to your needs. If you have to take Mom to adult day care, you might come in at 10 a.m. and stay later or work four longer days instead of five
- Telecommuting: work from home some days
- Supportive services: perhaps a free consultation with a geriatric care manager to assess your parent’s needs, create a care plan and monitor services. Or, educational information and referrals, including lunch seminars, caregiver support groups or access to local resources
- Financial help: subsidies, vouchers or discounts that might include respite care or back-up care. Employee assistance programs (EAP) might offer individual or family counseling
- Paid time off (PTO) programs: Rather than designated vacation or sick days, personal days you can use for caregiving
What Does Self-Care Really Mean
At its simplest, self-care means “to care for oneself.” In a way, we do self-care every day without even realizing it: taking a shower, putting on clean clothes, eating a meal and going to bed. But caregivers often need to go above and beyond the basics to address their mental health. This can feel difficult. Even simple self-care tasks are often overlooked because the caregiver is consumed with caring for their loved one. Still, in order to preserve wellness and maintain health, you cannot ignore your own needs. This is especially important when you’re under stress, as most caregivers are.
Restorative self-care doesn’t happen without action and intention. And no one else can do it for you. That’s why the first step in preserving caregiver health involves a mindset shift: You must make your health a priority. You cannot be a caregiver without doing self-care. To care for someone else, you must also care for yourself.
Small Steps: How to Incorporate Self-Care Into Every Day Life
Caregivers become so accustomed to focusing on others that shifting their mindset to their own needs feels unnatural, uncomfortable and maybe even selfish. You may feel guilty about wanting to do something for yourself. You might feel burdened by the thought of completing one more task during an already jam-packed day.
Good news! Even small bursts of self-care scattered throughout the day can add up to a big difference in your wellbeing. They can keep you on a path to renewal and away from burnout territory.
Here are seven small steps to grow a new habit of intentional, daily self-care. Start with one a day and then incorporate another when you’re ready. Once a day:
- Take a five-minute walk, no matter the weather. Put on a raincoat and grab an umbrella if need be. Just move and get a change of scenery. Breathe the fresh air and literally step away from your caregiving responsibilities for 300 straight seconds.
- Eat your meal or snack before you serve your loved one.
- Take something off your list that can wait, like doing the dishes or making your bed.
- Put your phone in another room or on “Do Not Disturb” mode for an hour. Or turn it off altogether.
- Put on something that makes you feel like you’re put together. It could be a favorite pair of earrings, casual shoes instead of slippers, jeans instead of sweatpants, etc.
- Call or text someone who always makes you feel better, whether you talk for five minutes or 55.
- Jot down a few things that made you smile in the past week. You could also write down a few things that may have stirred up difficult feelings or emotions.
These micro-actions serve as a springboard into more consistent self-care habits. They can deliver so much more than just the occasional spa day. They also help you stay connected to your identity outside of being a caregiver. Because, in addition to the risks of caregiver burnout and compassion fatigue, many also end up feeling depressed and isolated as they lose touch with their pre-caregiving selves.
