5 ways carers can regain their energy after burnout

As a care worker for an ageing loved one, your days can be long and filled with responsibilities, often leaving self-care at the bottom of the list. Feeling rundown, lethargic, or like you’re burning the candle at both ends are common signs of stress and burnout. It’s essential to recognise these symptoms early, as unchecked burnout can significantly impact your ability to provide effective care.

At O’Shea Healthcare, a leading domiciliary care provider in Liverpool, we understand the challenges that care workers face. Nearly 46% of care workers suffer from depression, just one symptom of burnout. Other signs include:

• Having far less energy than before
• Constantly feeling rundown or frequently falling ill
• Experiencing exhaustion even after a full night’s sleep
• Neglecting personal needs due to being too busy or no longer caring about them
• Feeling little satisfaction or increased anxiety from caregiving tasks
• Growing more impatient and irritable with the person you’re caring for
• Feeling helpless and hopeless

There are a range of strategies to help care workers prevent and manage burnout. Here are practical steps to regain energy and reduce stress:

1. See a Doctor:
   Book an appointment with your GP to check for underlying health issues like blood pressure or blood sugar imbalances. Getting back on track with your health is essential for managing carer stress.
2. Exercise a Little Each Day:
   A quick walk around the garden, a jog up the driveway, or even dancing to music at home can improve your energy. Regular movement brings oxygen to your heart, lungs, and brain, instantly lifting your spirits and energy levels.
3. Learn to Meditate:
   You don’t need a mountaintop retreat! Take 5–10 minutes daily for deep breathing or quiet reflection, especially while your loved one naps. A beginner’s yoga session can also relax your muscles and mind, enhancing energy and calm.
4. Eat Well for Energy:
   Choose fresh fruits, vegetables, whole grains, lean proteins, and healthy fats like nuts and olive oil for steady energy. Proper nutrition fuels your body and mind, making daily tasks easier to manage.
5. Get a Good Night’s Sleep:
   Sacrificing sleep hours for other tasks ultimately yields diminishing returns. Aim for 8 hours of sleep each night to improve mood, energy, productivity, and stress management.

O’Shea Healthcare, as a trusted domiciliary care provider in Liverpool, understands that caring for an individual can be demanding. However, with proactive self-care and the support of respite care services, care workers can maintain their well-being and continue to provide compassionate, high-quality care to loved ones. To learn more about preventing burnout and managing stress, explore our resources on caregiver health and well-being.