Caregiver burnout: Signs, self-care strategies and when to get help 

Roughly one in every four adults—63 million Americans—is a caregiver, according to a 2025 survey by AARP and the National Alliance for Caregiving. Because caregivers are so focused on others, they often forget to look after themselves, leading to burnout. Caregiver burnout is a prolonged state of physical, emotional and mental exhaustion due to taking care of another person.

Whatever your age, race or income, it is likely that at some point you will become responsible for the care of another person—a parent, child, family member or friend. Over time, the demands of caring for someone else can lead to caregiver burnout. Whoever you support, caregiving can strain even the most resilient of people. Caregiving can be rewarding—but its demands can also lead to stress, isolation and exhaustion. 

The good news is that recognizing the signs and taking small, consistent steps to care for yourself can make a real difference. This article will walk you through what caregiver burnout looks like, how to manage it and when it may be time to talk to a professional. 

What is caregiver burnout?

Caregiver burnout is more than just feeling tired. It’s a prolonged state of exhaustion. This can build up gradually, over months or years, as the demands of caregiving outpace your ability to recover. 

Unlike ordinary stress, caregiver burnout doesn’t go away with a good night of sleep. It may feel like you are running on empty, and rest doesn’t restore your energy or motivation. Caregiver burnout can affect how you feel physically, emotionally and socially. It can also interfere with your own health. 

Stress and anxiety impact 87% of caregivers at some point. Nearly 80% of caregivers report experiencing burnout. You are not alone. 

Signs you may be experiencing caregiver burnout

• Feeling persistently overwhelmed or helpless

• Irritability with the person you’re caring for

• Withdrawal from friends, family or activities you used to enjoy

• Feeling guilty for wanting a break

• Loss of satisfaction from caregiving that once felt meaningful

• Constant fatigue that doesn’t improve with rest

• Frequent illness from chronic stress

• Disrupted sleep

• Changes in appetite 

• Headaches or muscle tension

• Neglecting your own medical appointments or health needs

• Cutting back on sleep, exercise or meals

• Increased reliance on alcohol, food or other coping mechanisms

• Feeling like you’re not fully present

Self-care strategies for caregivers

It’s not selfish to take care of yourself. It’s what allows you to keep showing up for someone else. It may sound cliche, but it truly is like the oxygen mask on an airplane: You have to put yours on first. 

These strategies are most effective when practiced consistently, even in small doses. Do the best you can to: 

Prioritize sleep—even if it’s not perfect

Up to three-quarters of caregivers report poor sleep quality, according to a study published in the journal Current Sleep Medicine Reports. Small adjustments can help: 

• Set a consistent bedtime, even on weekends

• Turn off screens at least 60 minutes before bed

• Try a 5-minute breathing or meditation practice before bed to help your body wind down

Move your body, despite time constraints

You don’t need a gym or a long block of time. Research shows that even short daily walks are linked to meaningful health benefits. Short walks outdoors are linked with lower levels of the stress hormone cortisol, according to a study in the journal Frontiers in Psychology. 

• Try 10 minutes in the morning before caregiving begins, or break movement into three 5-minute intervals throughout the day 

Build in mental breathing room

Chronic stress needs an outlet. A few practices that research supports for caregivers:

• Journaling. Five to 10 minutes before bed can help you process the day and externalize worry. 

• Mindfulness or deep breathing. Even one slow, deliberate breath can interrupt a stress response. 

• Scheduled “worry time.” Contain anxious thoughts to a defined window of time rather than letting them take over your day. 

Ask for (and accept) help

Many caregivers carry more than they should because it feels uncomfortable to ask for help. But needing help isn’t a sign of failure. It can help you sustain yourself. 

• Make a list of tasks others could take on like grocery shopping, phone calls or other errands

• Look into respite care options in your area for temporary relief

• Connect with a caregiver support group. Whether local or online, one can help you share experiences with people who understand.

Microdose joy

Being a caregiver is a selfless act. Treat yourself with the same kindness you give your loved one. Give yourself small bits of joy whenever you can. They don’t have to be elaborate or expensive.

• Play a favorite word game

• Color 

• Call a friend

When to seek professional support

Self-care strategies may not be enough—and that’s OK. If you’ve been experiencing the signs listed above for more than a few weeks, it may be time to talk to a mental health professional. 

You don’t need to be in crisis mode to work with a therapist. Therapy is one of the most effective tools for managing the type of chronic, low-grade stress that caregiving can create. A therapist can help you: 

• Process emotions without judgment

• Develop coping strategies that fit your life

• Work through feelings of guilt, grief or resentment

• Prevent burnout from becoming a more serious mental health condition

How telehealth can help caregivers

If you’ve been feeling persistently exhausted, withdrawn or hopeless for more than a few weeks, a mental health visit can help. Teladoc Health mental health providers are available 7 days a week—from wherever you are.