Community Stories

Seven unique ways to address caregiver burnout

Written by ShiftKey

February 21, 2025

Caregiving is a selfless act, but it takes a toll on millions of those who do. This toll is called “caregiver burnout,” and it can lead to isolation, depression, resentment, and even serious health issues.

Healthcare workers are particularly at risk: Our “Solutions to Healthcare Burnout Report” found that 62% of them are at risk of burnout right now. It also found that 81% have personal caregiving responsibilities on top of those required by their profession. Sixty-four percent found balancing those duties to be difficult.

In this blog, we’ll explore the signs, symptoms, causes and impact of caregiver burnout, which can come from professional or personal responsibilities — or both. We’ll also cover seven unique ways to address it, provide creative strategies to recharge, and link to national resources where caregivers can find additional support.*

Signs and symptoms of caregiver burnout

The first step to addressing caregiver burnout is recognizing common symptoms and understanding the impact they may have on your life.

Physical exhaustion: This is different from that tired feeling you get after a long day. When you’re physically exhausted, you’ll feel fatigue that doesn’t go away, get sicker more often and find your daily tasks much harder than they used to be.
Emotional strain: Emotional strain is like being at the end of your rope or feeling like you just can’t go on. You could feel frustrated or hopeless. You might find resentment building up inside — toward your caregiving responsibilities or your loved one or both.
Brain fog: Brain fog, a loss of the ability to concentrate and remember things, may also include a constant feeling of overwhelm and can make it hard to get through basic tasks.
Social withdrawal: You’ll know you’re experiencing social withdrawal if you start avoiding family, friends, organizations or previously enjoyable activities.

The impact of caregiver burnout

One in four adults over 50 provides unpaid, personal caregiving to friends and family, and two-thirds of caregivers are women.

Healthcare professionals, who, as stated earlier, also have personal caregiving duties, are burned out too—81% say they’ve experienced burnout, 62% experience it currently, and 49% have considered leaving the field altogether. Ninety-four percent have made “significant personal sacrifices” for their jobs, like missing weddings and funerals.

Caregiver burnout has been linked to long-term health problems, like heart disease, high blood pressure, and chronic conditions. Caregivers also have higher rates of depression and anxiety, and they may use substances to cope. The consequences of caregiver burnout also affect the quality of care they’re able to give their loved ones.

When a person is both professional and personal caregiver, it compounds the effects of burnout.

What causes caregiver burnout?

Many factors contribute to personal caregiver burnout, including:

Too many responsibilities: Juggling caregiving with other responsibilities, such as work or parenting.
Lack of support: Going it alone or not having anyone to share the caregiving burden with you.
Unrealistic expectations: Feeling like you have to do it all, that you can never do enough, etc.
Neglecting self-care: Prioritizing caring for a loved one over caring for yourself.

In professional caregiver burnout, the causes tend to be systemic, like:

Too many patients: When caregivers are asked to care for more people than they can reasonably handle, it causes stress and even moral injury. Moral injury is the guilt, shame and anger of not being able to help when help is needed.
A lack of flexibility: As we reported in our “Solutions to Healthcare Burnout Report,” most healthcare professionals say they miss time with family because of inflexible work schedules (94%), even as 82% say family is the top way they manage stress.
Not enough autonomy: A lack of autonomy can come from being unable to effect changes in your work environment, the quality of care delivered, your schedule, etc.

Why common burnout advice doesn’t always help caregivers

The common advice to "take breaks" or "ask for help" are good stop-gap solutions, but they often don’t get to the root of the problem. Here’s why they fall short:

1. Caregivers often feel guilty about putting their own needs first

The idea of taking time for yourself—even temporarily—may seem selfish when caring for people who cannot care for themselves. Self-care may feel like a luxury rather than a necessity, which can leave caregivers trapped in a cycle of self-neglect.

2. Many caregivers don’t have reliable support systems

It’s impossible to “ask for help” when there’s no one to ask. Whether because of family dynamics, financial constraints, or a lack of resources, it can be difficult to find someone to shoulder part of the load. Professional caregivers may work in environments where there aren’t enough people to provide care, compounding their duties — and the problem.

3. Recovering from burnout requires more than a break

Burnout affects a person mentally, emotionally and physically. While breaks can help alleviate some of the stress and fatigue caregivers experience, they can’t relieve feelings of isolation, resentment or frustration; heal physical and mental health issues; or assist with addictive behaviors.

4. Caregiving is constant and unpredictable

Emergencies and the unpredictable, 24/7 nature of caregiving make it hard to implement solutions like setting boundaries or carving out “me time.” Especially for people who provide personal and professional care.

5. Burnout often develops gradually

Burnout is a classic frog in a boiling pot scenario— the heat gets turned up slowly, and the frog doesn't realize that until it's too late. Often, once caregivers notice they're burned out, they need more than regular breaks or a little help.

Seven unique ways to address caregiver burnout

Surface-level solutions can provide temporary relief, but to stop burnout where it starts, caregivers need creative, practical strategies tailored for their daily lives. If advice like "take a break" hasn't helped with your burnout, it's time to entertain some alternatives.

💡 Remember: Don't overload yourself with new to-dos (you're already doing enough!). Pick the ones that feel restorative and easy to implement.

Please note that these unique strategies may not be enough

If you need additional help, seek a mental health professional who understands healthcare worker burnout or visit some of the resources in the mental health section of this article. If you’re in crisis, call or text 988.

1. Let yourself get creative

Giving yourself some time to play and explore can provide an emotional outlet. Plus, indulging your creativity doesn’t require stepping away from your loved one for long periods.

Art therapy: Sketch, paint, or color.
Crafting: If art isn’t appealing to you, try a craft like origami, knitting, quilting or sewing.
Music therapy: Sing, play an instrument, create a playlist of songs you love or listen to music designed to help you relax.
Journaling: Writing about your experiences and feelings (like frustration, anger, sadness) can help you process your emotions and reduce stress.
Photography or videography: Capturing the small, beautiful moments in your daily life may help lift your spirits.

💡 Try This: Add a 10-minute creativity break to your daily routine.

2. Spend more time in nature

There’s some promising research around nature’s ability to reduce stress. Try it and see if it helps!

Forest bathing: You don’t have to live near a forest to try this. Find nature walks close to home where you can spend 10 to 20 minutes focusing on the sights, sounds, and smells.
Gardening: Growing a garden or keeping houseplants can be soothing and rewarding, and plants are known to have an effect on cortisol levels (cortisol is a stress hormone).
Outdoor meditation: Sitting outside for five to 10 minutes can help reset your energy.

💡 Try This: Create a small outdoor garden or get some low-maintenance houseplants.

3. Explore mindfulness

Mindfulness practices are easy to do anytime, anywhere. They’ve been proven to reduce stress, anxiety, rumination and even burnout.

Grounding techniques: Grounding techniques help you tune into your surroundings, which can calm anxiety.
Guided visualization: A guided visualization can help you feel relaxed in just a few minutes.
Laughter yoga: This combines deep breathing with intentional laughter to reduce stress and boost mood.
Walking meditation: When you walk, notice everything about each step: The weight of your foot as it strikes the ground, the feeling in your calves, etc. Try this in nature for more benefits.
Virtual reality (VR) naturescapes: VR tools show promise for short-term stress relief.

💡 Try This: Follow a short, guided visualization whenever you feel stressed (many are available for free on YouTube. Or try the 5-4-3-2-1 grounding technique: Simply notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

4. Leverage technology for support

There are a number of tools available to help with the daily duties of caregiving, from medication management apps to online therapy services to apps that connect you with backup care. Here are a few ideas to get you started.

Connection apps: Apps like CaringBridge help people share updates, receive support and even raise money.
Medication tracker apps: Apps like Medisafe help track medications, refills, doctor’s appointments and more.
Caregiver apps: Apps like Wellthy can provide one-on-one support, assist with logistics, match you with backup caregivers and more.
Therapy apps: Apps like Talkspace can help you connect with a qualified online therapist who can help you process the stress and intense emotions that often come with being a caregiver.
Workforce technology platforms: Technology platforms like ShiftKey can help professional caregivers find more flexibility in and autonomy over their careers, and flexibility and autonomy have been proven to combat burnout. Additionally, facilities that use ShiftKey support caregivers’ mental health by bringing in independent professionals to fill critical shifts and share the workload, which can alleviate stress and minimize burnout.
Wellness apps: Wellness apps like Calm, Headspace and Insight Timer can help you prioritize your wellbeing anytime with short meditations, anti-anxiety coaching and more.

💡 Try This: Download an app that can help you take control over your schedule, find backup care, connect with a therapist, or organize daily responsibilities.

5. Connect with other caregivers

One of the biggest challenges of caregiving is feeling alone, but there are so many other caregivers out there looking for connection and support too! Here’s how to find them:

Connect with local resources: No matter who you’re caring for, there are likely local organizations that can direct you to resources. (See the resources section for national links.)
Build a caregiver co-op: Partner with other caregivers in your community to swap care duties or share resources.
Organize or join a caregiver support circle: Schedule regular virtual or in-person check-ins with other caregivers to share stories and support.
Share caregiving duties: If you have close friends or family members, asking them to spend a day or even a few hours per week with your loved one (and scheduling that time off for yourself) can help prevent burnout.

💡 Try This: If you don’t know where to start, search for local caregiver groups on Facebook or Meetup, reach out to your local council on aging, or search for nonprofits that serve people with condition your loved one is facing. You can also visit the resources at the end of this blog!

6. Volunteer to do something you love

This may sound counterintuitive, but shifting focus away from caregiving can help you reclaim a sense of identity.

Micro-volunteering: Find low-commitment volunteer tasks online—like writing letters to seniors or being a virtual mentor.
Skill-based volunteering: Offer your skills (like writing, photography, or teaching) to a cause you care about.
Get involved in your community: Find a local organization that helps you reconnect with your passions.

💡 Try This: Find a one-time virtual volunteer opportunity (you can find them through organizations like Volunteer Match to contribute without the long-term commitment.

7. Set daily “microboundaries”

It can be hard to set traditional boundaries when you’re a caregiver. Start small with microboundaries instead:

Take a break from tech: Improve your sleep by making the 30 minutes before bed screen-free. Or take regular breaks from your tech throughout the day.
Take mini-breaks: Again, breaks aren’t a cure-all. But mini-breaks can help to manage stress and can be done in between caregiving responsibilities.
Self-care mornings: Avoid jumping into caregiving duties immediately upon waking—spend the first 10 minutes of the day doing something for yourself.

💡 Try This: Pick one microboundary to implement this week and gradually add more over time.

National caregiver burnout resources

Even with the best self-care strategies, caregiving can still be overwhelming. Fortunately, many organizations offer financial aid, respite care, emotional support and expert guidance.

1. Professional caregiver support networks

NAHCA—National Association of Healthcare Assistants
📌 Connect with other CNAs, and find support through a private, online forum.
🌐 Website: nahcacna.org
📞 Phone Number: (417) 623-6049

2. Personal caregiver support networks

These organizations provide educational materials and support groups and advocate for caregivers.

Family Caregiver Alliance (FCA)
📌 Provides online resources, workshops, and one-on-one caregiver support.
🌐 Website: caregiver.org
📞 Phone Number: (800) 445-8106
Caregiver Action Network (CAN)
📌 For peer support forums, caregiving toolkits and a free Caregiver Help Desk that you can contact for one-on-one expert support.
🌐 Website: caregiveraction.org
AARP Caregiving Resource Center
📌 A trusted source for caregiving guides, legal resources and self-care tips.
🌐 Website: aarp.org/caregiving
📞 Support Line: (877) 333-5885
🙋🏻‍♀️ Political Action: https://action.aarp.org/secure/iamacaregiver
Caring Info
📌 Provides free resources, information, training, and more.
🌐 Website: Caring Info

3. Mental health resources

Caregiving can take a serious emotional toll. These resources offer mental health support, hotlines and counseling services.

Alzheimer's Association – Caregiver Support Groups
📌 Provides a 24/7 helpline and online or in-person support groups for caregivers of loved ones with dementia.
🌐 Website: Alzheimer’s Association
📞 Helpline: (800) 272-3900
National Alliance on Mental Illness (NAMI)
📌 Free caregiver support groups and mental health resources for those caring for loved ones with mental illness.
🌐 Website: nami.org
📞 Helpline: 1-800-950-NAMI
Substance Abuse and Mental Health Services Administration (SAMSHA)
📌 Free, confidential mental health and substance abuse support for caregivers and their loved ones.🌐 Website: www.samhsa.gov/find-help
📞 24/7 Helpline: (800) 662-HELP
HHS — Addressing Health Worker Burnout
🌐 “Addressing Health Worker Burnout”

4. Financial assistance

Many caregivers experience financial difficulties. Here are some financial-relief resources.

Medicaid Home and Community-Based Services (HCBS)
📌 Helps cover in-home caregiving costs and respite care for eligible individuals.
🌐 Apply through your state: Home and Community Based Services
National Council on Aging (NCOA)
📌 Connects caregivers with financial aid programs, prescription assistance and benefits counseling.
🌐 Website: NCOA Caregiver Support
Veterans Affairs (VA) Caregiver Support Program
📌 Provides financial assistance, respite care, and mental health support for caregivers of veterans.🌐 Website: VA Caregiver Support Program
📞 Helpline: (855) 260-3274

5. Respite/backup care resources for personal caregivers

It’s essential to be able to take breaks from caregiving duties. Here are some programs that can help you find help so you can rest and recharge.

ARCH National Respite Network and Resource Center
📌Learn about respite care and planning, find links to respite care providers, explore research and legislation.
🌐 Website: archrespite.org
Eldercare Locator (U.S. Administration on Aging)📌 Find links to local aging-related resources, including local respite care providers.
🌐 Website: eldercare.acl.gov
📞 Helpline: (800) 677-1116
US Aging
📌 An organization dedicated to helping “older adults, caregivers and people with disabilities live with optimal health” in their communities
🌐 Webiste: usaging.org

6. Personal and professional caregiver training resources

Learning how to provide care more effectively can reduce stress and prevent burnout.

Powerful Tools for Caregivers
📌 Provides in-person and online workshops to help caregivers manage stress and responsibilities.
🌐 Website: powerfultoolsforcaregivers.org
National Institute on Aging (NIA)
📌 Free guides on caring for aging loved ones and people with dementia, and long-term care planning.
🌐 Website: nia.nih.gov
Caring Info
📌 A variety of caregiving resources, including guides, tips and additional resources
🌐Website: caringinfo.org/planning/caregiving
National Institute for Caregiver Excellence (NICE)📌 Provides low-cost or no-cost educational resources for CNAs and aspiring CNAs.
🌐 Website: nicecna.org
American Red Cross
📌 Provides education for all caregivers and required certifications for CNAs
🌐 redcross.org
📞 Phone Number: (800) 733-2767

6. Technology and Apps

These apps help caregivers stay organized, track medications, and manage daily tasks.

CareZone
📌 Organizes medical records, medication schedules, and appointments.
🌐 Website: carezone.com
Lotsa Helping Hands
📌 Assists with coordinating help from family and friends.
🌐 Website: lotsahelpinghands.com
Wellthy
📌 Find care coordinators to assist with logistics and administrative tasks.
🌐 Website: wellthy.com
ShiftKey
📌 Take control of your caregiver career and find flexible shifts near you.
🌐 Website: shiftkey.com/professionals
Headspace
📌 Explore meditation, mindfulness, coaching, and mental health content and programs.
🌐 Website: headspace.com
Calm
📌 Similar to Headspace, Calm offers mindfulness training, sleep support and stress management assistance.
🌐 Website: calm.com
Insight Timer
📌 Comparable to Calm and Headspace, but free. 🌐 Website: insighttimer.com

Caregiving is a journey, and support is available at every stage

By incorporating unique stress-relief methods, taking charge of their schedules and reaching out to local and national resources for help, professional and personal caregivers can reduce burnout and find balance.