Caregiver Stress: Signs and Effective Management

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Caregivers provide support to an ailing or aging person by meeting their needs. While caring for another may be fulfilling, it can also take a toll on a caregiver’s health and well-being. Caregiver stress is common, but it does not mean that you cannot manage and control it. 

In a report by the National Alliance for Caregiving and the AARP, 63 million American adults were recorded to be providing care to children or adults with a medical condition in 2025. Of these, 59 million were caregivers for an adult with complex medical conditions. Older adults were mostly cared for with the common conditions of Alzheimer’s or other dementias, cancer, post-surgery recovery, age-related decline, and mobility limitations. Those who cared for nonrelatives accounted to 11% only, while the rest were caring for their relatives. 

If you are unsure whether or not you are a caregiver, you may take a quiz by the California Caregiver Resource Centers. 

Signs of Caregiver Stress

Sometimes, it is not obvious if a person needs help, and this is especially true for caregivers who are swamped with work. Caregiver Action Network defines caregiver stress syndrome as “a state of emotional, mental, and physical exhaustion that caregivers experience due to the prolonged demands of caring for a loved one”. The causes of caregiver stress may vary, but it is commonly caused by emotional toll, role overload, grief and guilt, and lack of support. 

Stress may manifest in the form of emotional, physical, and behavioral signs.

Emotional

• Easily angered or impatient

• Feeling sad or hopeless, or losing interest in things you used to enjoy

• Increasingly feeling frustrated

• Feeling overwhelmed, anxious, or exhausted

Physical

• Frequent headaches and pain

• New or worsening health problems

• Insomnia or not getting enough sleep

Behavioral 

• Alcohol or drug misuse

• Skipping personal care tasks and not having enough time for yourself

• Being disconnected from others

• Trouble concentrating

Managing Caregiver Stress

To take care of others, you also have to take care of yourself. Effective management of caregiver stress is important to protect your health in the long run. 

1. Take care of your health

Take care of your health by having a well-balanced diet and drinking plenty of water. Try to develop a bedtime routine and aim to have a minimum of seven hours of sleep each night. Have time to be active, such as exercising, walking, or gardening. Most importantly, make a doctor’s appointment to keep up with your health. 

2. Take breaks occasionally

Dr. Mahoney, in a Harvard Health article, stated that  "We've found that we can significantly reduce stress by giving the caretakers mini-respites—even 30-minute breaks occasionally.” Breaks can be a few minutes of walking or chatting with a friend. Make time to relax on your rest days and do something that you enjoy.

3. Create a support system

Being part of a community and connecting with others who share the same challenges can bring you comfort, whether through face-to-face participation or online support groups. If support groups are not enough, a geriatric care manager or therapist may provide you with the support that you need. 

4. Learn to Communicate

Communicate with the care recipient to have a respectful and honest relationship. Effective communication can help you understand their needs, provide the right care, and reduce frustration.

To know more about caregiving and older adult health, read Ca Care’s Association News and Resources section.