How to Avoid Caregiver Burnout

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Let’s talk about caregiver burnout. As a parent of a child with type 1 diabetes, the burnout is real, and it can happen fairly quick. A diabetes diagnosis can be very overwhelming. Especially for us parents, when our children are so small.

As caregivers, and sole providers of our little warriors, we need to find the time to have self-care. Our life is a constant hustle and bustle, and it’s just never-ending.

Taking time for self-care is not being selfish. If we do not take good care of ourselves, then we are not going to be able to take care of our children.

Not taking the time to care for our bodies and spirit, causes stress to build up, and that is when we will suffer the “caregiver burnout.”

caregiver burnout - frustrated mom with two kids fighting

Disclaimer: Although I have experience as a therapist, you should always consult with your doctor about any symptoms that you may be experiencing.

How To Recognize Caregiver Burnout

With the day-to-day activities of managing our child’s illness, at times we do not notice the symptoms or even our actions towards others. We are just so consumed with stress, tension and sadness, that we can miss these signs.

Here are some signs and symptoms that you are possibly suffering from caregiver burnout:

  • You are not enjoying life

  • You are often feeling angry, worried, hopeless or helpless

  • You get upset over little things

  • You are always tired

  • You have trouble paying attention and concentrating

  • You get sick more often than usual

  • You eat too much or too little

  • You have trouble sleeping

  • You isolate from friends and family

  • You feel trapped and want to escape

We are constantly thinking #allthethings and we need to remind ourselves to slow down. I KNOW its hard, but we need to make our best effort, for our own good, and for our children.

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caregiver burnout - woman who cannot sleep at nighttime

What Causes Caregiver Burnout

As parents of children with type 1 diabetes, we are doing a lot of day-to-day activities, running errands, going to and from work and taking care of our little ones and maybe other family members non-stop.

Being parents to these little warriors is very challenging and draining. We get so used to the stress and tension, that it just becomes the norm for us.

Here are some of the causes that can cause a caregiver burnout:

  • Lack of Control – Diabetes in and of itself is something that can be very uncontrolled, especially if you are going through the honeymoon phase. Your child’s diabetes may be controlled today, but not so much tomorrow. As a caregiver of a diabetic child, we need to be constantly assessing and evaluating how their sugars are going to be going each day, even to each minute. It is a LOT to take in.

  • Little Sleep – We are constantly worrying and getting up at night to see how our child’s sugar are trending, just to see if its going up or down. We are constantly losing sleep with the preoccupation that if they go to an extreme low and we do not hear the alarm (if you use the CGM), something will happen. Then the guilt comes in because we feel that we failed. We are always on edge, fearing the worst.

How Long Does Caregiver Burnout Last

Every person is different. Some people manage to bounce back better than others. The most important thing here is to find and get help as soon as possible.

The longer you delay getting help, the worse your physical, emotional and mental state can be.

As soon as you recognize the symptoms of a caregiver burnout. Act fast! Do not wait! Talk to your Primary Care Provider for a referral to a mental health provider.

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How To Deal With Caregiver Burnout

As a mother, I love my children dearly. I just want whats best for them. Therefore, at times, I like to take some quiet time for myself, and that way I can give my kids the best of me.

Here are a couple of things that you can do in order to deal with caregiver burnout:

  • Try to get a full night’s sleep. Ask a family member, husband, friend or someone you trust completely, to take care of your child while you sleep. If your child goes to school, try to rest during the time they are in school. If its only you and your husband, like my case, then take turns in doing this. One day you rest, the next day your significant other.

  • Listen to uplifting music, or rock (whatever rocks your boat 😀 )

  • Color a coloring book.

  • Exercise or go for a 30 min walk.

  • Make a cozy spot in your home.

  • Go to the movies by yourself, spouse, family or friends.

  • Start a journal. Give thanks every day. Write down all the things you are thankful for. For more encouragement, laminate your favorites one, and place them on the fridge so you can remember and see it every day. Those can be your mantra.

  • Take up a hobby you once enjoyed, or choose a new one.

  • Spend time with your spouse, children, family, and friends.

  • Go out for dinner with your spouse or friend.

  • Take on meditation and/or yoga.

  • Live one day at a time. You cannot change the past and the future is unpredictable. (Carpe Diem).

  • Sit on the couch with your feet up and just close your eyes.

  • Get a manicure and pedicure. Treat yourself!

  • Get a massage

  • Go to the mall and just be by yourself. You do not need to buy things, just do window shopping.

  • Have a mantra for yourself that is positive.

  • Write down a goal that you want to accomplish that week.

  • Go to a place that you have always wanted to visit.

  • Go to your favorite coffee shop with a book.

  • Go to the beach, if you are near one.

caregiver burnout - woman meditating

How To Prevent Caregiver Burnout

Although nothing is life is 100%, we can try to prevent getting constantly burned out but taking care of our little ones.

Here are some steps you can take to help prevent caregiver burnout:

  • Find someone you trust, such as a friend, co-worker, pastor, priest or neighbor, to talk to about your feelings and frustrations.

  • Find a local community group where there are other parents going through your same journey.

  • If you cannot be physically in a place to meet other parents with children with type 1 diabetes, head on over to Facebook Groups, and have a community there. Some of there are: T1D Moms, T1D Support Group, Diabetes: The Emotional Side, Parenting Diabetes, For Parents Of Children With Type 1 Diabetes.

  • Accept that you may need help with caregiving your child, and turn to others you trust for help with some tasks.

  • As stated above, don’t forget about yourself because you’re too busy caring for someone else. Set aside time for yourself, even if it’s just an hour or two. Remember, taking care of yourself is not a luxury, it is an absolute necessity if you’re going to be an effective caregiver.

  • Talk to a professional. Most therapists, social workers, and clergy members are trained to counsel individuals dealing with a wide range of physical and emotional issues.

  • Know your limits and do a reality check of your personal situation. Recognize and accept your potential for caregiver burnout.

  • Learn as much as you can about your child’s Diabetes. The more you understand it, the more confident you will feel in managing it.

  • Develop new coping skills to deal with stress. Remember to lighten up and accentuate the positive. Use humor to help deal with everyday stresses. Watch a funny movie if need to.

  • Stay healthy by eating right and getting plenty of exercise and sleep.

  • Accept your feelings. Having negative feelings, such as frustration, sadness, tension, stress or anger, about your responsibilities as a parent of a child with diabetes normal. It does not mean you are a bad parent.

  • If someone offers to help, accept it.

caregiver burnout - woman in therapy

Where To Turn For Help With Caregiver Burnout

If you are already suffering from stress and depression, seek medical attention. Stress and depression are treatable disorders.

If you want to help prevent burnout, consider turning to the following resources for help with your caregiving:

Remember there is always a light at the end of the tunnel. We are all going through this journey. Please do not go through it alone.

We are here to help each other and assist one another. No one can understand you better than another parent who also has a child with type 1 diabetes.

Do not be shy to reach out to others in your community. It will be of great help and great relationships can turn out from this.

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