As a caregiver, you dedicate yourself to supporting loved ones, friends, and community members. You may feel emotionally invested in others’ well-being, doing everything in your power to uplift and help them. If you are part of the Stigma-Free community, it is likely that you care deeply for others and have a desire to provide support and create change. Dedication to others’ well-being is admirable, but constantly prioritizing their needs over your own can have consequences for your mental health.

Neglecting your mental health can lead to burnout, a state of emotional, mental, and physical exhaustion. That’s why it’s just as essential to care for yourself when you are caring for someone else. By engaging in self-care, you are not being selfish – you are ensuring your own well-being so you can continue to support others.

Caring for Your Mental Health and Preventing Burnout

Caregivers often put others’ needs first, but it is important to remember that you can’t pour from an empty cup. Prioritizing your mental health can help you become a better caregiver and improve your overall quality of life. Below are some strategies for you to support your mental well-being as a caregiver and avoid burnout.

Boundary Setting

It is okay to establish boundaries around caregiving, especially if you find yourself feeling overwhelmed. You may feel pressured to spend all your time and energy supporting the person you are caring for. However, it is vital to determine what your own needs are depending on the situation, such as how much time you have to spend on caregiving. Setting boundaries helps prevent burnout, and you can communicate clearly and kindly about your needs. There is no need to feel guilty about advocating for yourself; it is a necessary step in maintaining your mental health and being an effective caregiver.

Emotional Expression

Allow yourself to feel and express emotions in a healthy manner. Suppressing emotions can lead to burnout, and it is necessary to find a safe outlet for negative feelings. At the same time, caregiving can bring about positive emotions, such as gratitude and a feeling of closeness with the person you are supporting. Accepting the full spectrum of emotions that you experience is helpful in avoiding burnout.

Asking for Support

Reach out to loved ones, support groups, or other caregivers for connection and understanding. Sharing your experiences with others can help you feel heard and prevent feelings of isolation that may come with being a caregiver. If you are in need of support, we invite you to browse our list of Help & Community Resources.

Make Use of Caregiver Resources

Take advantage of accessible resources designed specifically for caregivers. Stigma-Free Mental Health provides a diverse set of no-cost resources for caregivers, including parents and guardians, school staff, and individuals living in rural or agricultural areas:

• Our Rural Resources for Family Wellness provide tools for rural parents and guardians to care for themselves, initiate mental health conversations at home, and engage in family wellness activities.
• The Mental Health for School Staff section of our Student Mental Health Toolkit is tailored for school staff and the unique challenges they face. Whether you are an educator or a school counsellor, you can benefit from these self-care resources.
• Through our Rural Mental Wellness Toolkit, we provide comprehensive mental health resources for rural residents to help you take care of yourself as you care for others in your rural community.
• Our Student Mental Health Toolkit contains Resources For Parents, Guardians, and Caregivers that offer guidance on supporting your child and your own mental well-being.

Taking care of yourself is an act of kindness for both you and others. Ensuring that your own needs are met not only contributes to your mental and physical health, but it can also make you a more effective caregiver. We hope you feel encouraged to give yourself the same care and attention that you provide to those you care for.

If you are a caregiver who is committed to improving mental health awareness and breaking stigma in your community, our team shares your passion and is here to support you. We invite you to learn more about our programs and how you can implement them in your school, family, or rural community.

References:

Canadian Mental Health Association. (2018, August 30). Care for the caregiver.

Ottawa Public Health; Canadian Mental Health Association; Canadian Public Health Association; Mental Illness Caregivers Association; Military Family Services (2016). Mental Health Caregiver Guide: A guide for caregivers of persons living with mental illness or experiencing mental health challenges.

CMHA Alberta Division (2024, March 23). Care for caregivers who support people living with mental health concerns.

By: Monique Zizzo