10 ways to prevent caregiver burnout

Share the mental load with your partner

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One of the first steps in preventing caregiver burnout is to ensure that the responsibilities are evenly distributed between you and your partner. Open and honest communication is key, and it is important to discuss your roles, expectations, and how to share tasks effectively. The ability to communicate well and divide responsibilities fairly will help both you and your partner feel supported and valued.

Clearly communicate your needs and feelings with your partner, and be as specific as you can about what you require to prevent burnout — whether it’s time to rest, help with particular caregiving tasks, or emotional support. If a particular task is extremely demanding on you, let your partner know; they may not realise it if you keep quiet.

Rotate duties among your siblings

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If you have siblings, it would be prudent to consider rotating caregiver duties so that everyone takes on a fair distribution of responsibilities. Create a schedule that accommodates everyone’s availability and capabilities. Again, open and honest communication is important, and you would need to get together as a family and have a frank discussion about each sibling’s contributions and limitations.

It’s crucial that you have a transparent conversation about who can contribute and how — whether with time, money, or something else. For instance, a busier sibling may be able to contribute more financially to your parents’ well-being, while someone with a flexible work schedule can contribute by taking them to doctor’s appointments. Bear in mind that it’s not just about quantity, but quality of care. The divvying up of responsibilities should also factor in what each person is happy to do and well suited for.

Consider the unique role of siblings without children

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When allocating caregiving responsibilities among your siblings, it often becomes clear that those without children may have more flexibility and availability. However, it’s crucial to respect their commitments and acknowledge that caregiving should be a shared family effort, with reasonable adjustments made for individual circumstances.

While your childless or unmarried siblings might be able to contribute more to caring for elderly parents, it’s important to acknowledge their own life circumstances and commitments. Be fair in setting common expectations, and appreciate their support, whether it is physical, financial or emotional.

Set clear boundaries

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Establish clear boundaries between your caregiving roles and personal life in order to protect your own downtime and well-being. One way to do this is by clearly communicating your limits to your family, elderly parents and employers. This will help you carve out time for yourself and maintain your mental health. You don’t have to do everything yourself — delegate household tasks when possible and seek help from professional caregivers or support groups. Recognize when it’s necessary to ask for assistance and accept help graciously, and don’t try to be a superhero doing it all by yourself!

Prioritise self-care

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Repeat after us: self-care is essential, not optional. It’s the only sustainable way to continue caregiving, so make self-care a non-negotiable part of your routine. Schedule regular “me time” to recharge. Whether it’s reading, exercising, taking a walk in the park, enjoying a hobby or simply taking a relaxing bath, setting time aside for yourself on a day-to-day basis is crucial for recharging your mental and emotional batteries. Nurturing yourself is vital for maintaining mental and emotional well-being, and is what enables you to care for others better in the long run.

Practice mindfulness and stress management

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Incorporating mindfulness techniques and stress management strategies into your daily life can really take the edge off. Meditation, deep breathing exercises, and yoga can help to reduce stress and maintain emotional equilibrium. If that sounds too new-agey, consider trying a simple breathing exercise just as a way to relax before bed — you may be pleasantly surprised by how a simple practice like this can improve your moods. Psychologists have found that deep breathing exercises can reduce stress, anxiety, blood pressure and depression.

Plan ahead and schedule breaks

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Staying organised and planning ahead can also alleviate the stress of caregiving. Create a comprehensive caregiving plan that outlines tasks, appointments, and important information so you don’t feel flustered or overwhelmed. Use tools like calendars and apps to help you. At the same time, schedule sufficient breaks ahead of time to unwind and recharge. This might be a weekend getaway, a relaxing day at the spa, or simply a quiet afternoon alone. Regular breaks are essential for preventing burnout.

Consider respite care services

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If things are just too hard right now, consider respite care services that can provide quick temporary relief. This could look like an adult day care centre, or home care services for a few hours each day, a few days a week. This will allow you to recharge and rejuvenate while knowing your loved ones are safely cared for and in capable hands. You can then take some time to focus on tending to your own needs without compromising on the care your loved ones receive.

Utilise support groups

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It can be very helpful for your sanity to seek out local or online caregiver support groups. Connecting with others who are faced with similar challenges can provide emotional support, advice, and a sense of community. Sharing experiences and advice with others who understand your challenges can also be incredibly comforting and empowering. Find a relevant support group here to walk with you on this journey. Certain dedicated government bodies and MOH also offers caregiver support in a variety of ways.

Get professional guidance

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If you find yourself already overwhelmed and experiencing signs of burnout, don’t hesitate to seek professional guidance or therapy. A mental health expert can offer guidance, emotional relief and coping strategies. There is no shame in needing to talk to someone sometimes, and a therapist or counsellor is the best equipped to help you tackle these difficult issues of life. Remember, taking care of yourself is not selfish—it’s a vital part of being an effective caregiver!


This article was originally published in Singapore Women's Weekly.