The Emotional Challenges Of Caregiving: Five Coping Strategies For Caregivers

Whether you're a professional caregiver or volunteering to care for a loved one, helping others can have meaningful implications. However, if you don't set aside time to care for yourself, you may experience stress, overwhelm, and a lack of support. In some cases, these feelings can lead to compassion fatigue or caregiver burnout. Understanding how to cope and care for yourself while remaining present for those you love can be challenging but is often possible with a few lifestyle changes and support.

What is a caregiver?

According to the American Psychological Association (APA), a caregiver is anyone who assists and attends to the needs of another person who may not be fully independent, such as an infant, sick person, or elderly adult. 

There are many professional caregivers in healthcare settings, but you may also become a caregiver to someone in your family or close social circle. While paid work may be more visible in society, the work of unpaid caregivers is as valid and meaningful.

To become a volunteer family caregiver, you may not need to have a degree or license, although brief training may be needed depending on your area of residence. For doctors, nurses, certified caregivers, and related professionals, additional education is needed to prepare for the rigor and rewards of caregiving. 

The psychological benefits of being a caregiver

A growing body of research indicates that caregivers can experience several psychological benefits, including: 

• A sense of giving back to your community, family, or a specific individual who has cared for you in the past
• The satisfaction of knowing you're providing excellent care to a loved one
• A sense of meaning and purpose 
• An opportunity to enhance your empathy, compassion, and other aspects of personal growth 

The APA notes that caregivers who perceive more benefits from their work report lower levels of depression than caregivers who associate their role with fewer rewards and higher levels of psychological stress.

The emotional challenges of caregiving

The benefits of caregiving often coincide with emotional challenges. In studies of caregiver health, psychologists often focus on the concept of strain or the impact of caregiving demands on individuals' mental health. 

One widely cited study of caregiving found that spousal caregivers who reported feeling a strain in their roles were at risk for premature mortality. While not all caregivers are at risk for heightened mortality, this research illuminates caregiving's combined physical and emotional toll. 

Based on a growing body of research, caregivers may be more susceptible to the following risks: 

Given these challenges, caregiving often causes chronic stress. These stressors can compile and impose significant strain on caregivers, the recipients of their care, and their other relationships. Chronic feelings of stress may culminate in caregiver burnout, which is a state of physical, emotional, and mental exhaustion. 

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources.

How caregivers can care for themselves: Five coping strategies

As a caregiver, you may feel your identity stems from your ability to care for others. However, to provide quality care and support, it may be necessary to care for yourself first. The following five strategies can help you cope with the stress of your work duties and become a healthier, more effective caregiver.

Take scheduled breaks

It may be beneficial to take breaks to recharge and reset. A "break" might look like a brief walk outside after your lunch break or a long afternoon spent catching up with a friend, partner, or another loved one. However you choose to spend your breaks, know that these breaks may be one of caregivers' most effective coping strategies.

Get outside

If you're looking for inspiration for your next break, consider spending it outside. Spending time outdoors can have many positive effects on caregivers and care recipients. These benefits include a better mood and self-esteem, a greater sense of purpose, and a chance to unplug from screens and shift your attention toward your environment. 

Compared to the grandeur of the natural world, the role of caregiving – while still challenging and meaningful – may feel overwhelming. Caregivers can prioritize outdoor activities during the workday if the weather allows. Alternatively, you can plan a hike or sit in a local park before or after work. Even a moment in nature can reduce stress and help you feel connected to something larger than yourself.

Express your emotions

Caregiving can be fast-paced and active, and you may struggle to find time to express your emotions as they arise. However, before or after a long day, take a few moments to process and express your emotions. You can do this through writing, talking to a close friend or co-worker, or recording your voice on your phone.

Choose whatever mode of expression feels best for you. By expressing and reflecting on emotions daily, you may be able to recognize and address any concerning patterns before reaching a state of burnout. 

Prioritize leisure time

Leisure activities can help you mentally prepare for the tasks of caregiving or recharge after a long shift. "Leisure" carries different meanings for everyone, but some common activities include:

• Listening to music
• Watching your favorite movie 
• Sitting down with a book or magazine
• Savoring a cup of coffee or your favorite snack 
• Taking a nap
• Strolling through a local park, alone or with a friend

Leisure can take various forms, and the activity doesn't necessarily need to be long or fancy to boost your mental health. Regularly engaging in leisure activities can improve your resilience, promote self-fulfillment and well-being, and create opportunities to improve your physical health and sense of community.

Try meditation, yoga, and other forms of relaxation

Although there are hundreds of ways to relax, caregivers may find it challenging to turn their brains "off" and fully commit to relaxation. If this sounds familiar, you might benefit from some of the following relaxation techniques:

• Yoga, especially classes that emphasize slow, gentle movements
• Meditation, which helps you focus on your breathing, calm your mind and body, and accept what you cannot control 
• Laughter to help you connect with others 
• Coloring as an available and nostalgic form of stress-relief

Relaxation can be a critical aspect of mental health for caregivers and people working in other roles. By scheduling short windows of leisure time into your schedule, you can experience the immediate and long-term benefits of relaxation, which include reduced anxiety, stress, and depression. 

Get the care you deserve in therapy

While many caregivers can incorporate these strategies into their daily routines, not every person has the same degree of knowledge, social support, community services, and other resources to support their well-being. If you're a caregiver struggling to find the care you need, online therapy may benefit you. 

Some people prefer traditional, in-person therapy, but a growing number of people prefer the availability, ease, and affordability of online therapy. Digital platforms like BetterHelp make it easier for caregivers and other busy professionals to connect with licensed therapists at a time and place that works best for their schedules. In addition, they can choose between phone, video, or live chat sessions, depending on their preferences. Some therapists may offer non-standard hours of care for those who work during the day. 

A growing body of research shows that online therapy can be as effective as face-to-face sessions, including a 2017 study of online social therapy for carers of young people diagnosed with mental illnesses. The caregivers reported reductions in stress after completing the online program, and those changes correlated significantly with the use of the program. While this study was a preliminary intervention, the researchers concluded that online interventions could make specialized mental healthcare more available to families, caregivers, and others caring for people in crisis.