How Can I Avoid Caregiver Burnout?
You are as important as your loved one. You, in your caregiving journey, may be at risk of developing stressors that may adversely affect your mental wellness. There are caregiver community outreach teams who can support caregivers who are at-risk of developing depression, anxiety and burnout. It aims to support you in self-care through health and wellness activities, stress management, peer support, and future planning. You can also be engaged with basic emotional support, link up with support groups and counselling services where needed.
There are currently two providers for Caregiver Community Outreach Teams: Caregivers Alliance Limited (CAL) and Dementia Singapore.
Sometimes asking for help is the most meaningful example of self-reliance.
Caring for Yourself
When caregivers like yourself are consumed in your role, you may find it difficult to spare time or effort for other matters. Some caregivers may feel that it is easier to stay at home or that you are unable to leave your loved ones. Spending time away from home is only for running of errands or attending doctor’s appointment. There might be a lack of understanding from friends and family on what caregivers like you are going through. Over time, you may withdraw from socialising with others, resulting in an isolating and lonely experience. Hence, it is important to take periodic breaks and practise self-care so that you can continue journeying with your loved one.
Take Care of Your Health
- Get enough sleep
- Have proper and balanced meals
- Stay healthy and active through free physical activities by HPB
- Registration of free physical activities and national health programmes
Do Things You Enjoy
- Spend time to do activities that you like
- Pamper yourself
Have Self-Compassion
- Be kind to yourself
- Give yourself credit for the efforts you have done
- Celebrate small victories
Be Self-Aware
- Know your limits
- Find purpose and meaning in the things that you do
- Learn to recognise signs of stress and reach out for help
Opening Up
- Express your emotions by allowing yourself to cry or write down your thoughts
- Talk to someone you trust to share your feelings
- Say yes when someone offers assistance
Take a Break from Caregiving
- Have some time away from caregiving
- Take a rest to recharge yourself
- Ask for help in certain errands, instead of shouldering them on your own
- Use respite services
Remain Socially Connected
- Participate in support groups
- Meet up with friends and socialise
- Participate in classes, activities and events organised in your community.
Have Humour
- Find simple joys in your daily activities
Practise Mindfulness and Meditation
- Be self-aware and relax your mind
- Do simple deep breathing
- Try mind-body practice such as yoga, tai chi and meditation. Click here to try a guided meditation by Brahm Centre
Seek Professional Help
- Speak with a doctor or counsellor to help in coping with your emotions and caregiving stress
Respite Care
There are short-term, temporary care options, otherwise known as respite care options, that you can tap on when you take a break from caregiving, or when you need just that bit of extra assistance from time to time, such as when the helper goes on home leave.
Finding a Suitable Respite Option
Respite care options come in the following forms — at a senior care centre and at a nursing home. Your loved one’s condition and the duration in which you need the service will help you decide on the suitable option. Read this article to find out all you need to know about Respite Care in Singapore.
Suitable for: Seniors who require some supervision or need some assistance with daily care activities.
This is suitable if respite is required only during the day. While at the centre, seniors take part in various social activities such as simple exercises, art and craft, and karaoke sessions. Meals are provided, and care staff will look after the seniors’ daily care needs such as toileting and feeding (including tube feeding). Seniors can make use of this option on an ad hoc basis, even for a day. Find out more on centre services.
Suitable For: Seniors who are more frail and require nursing needs.
Nursing home respite care is a stay-in service and suitable for seniors who are physically or mentally disabled because of illness, and are dependent on caregivers for daily care needs. This service is suitable for families who are unable to care for seniors at home. This is also for seniors who have daily nursing care needs such as wound dressing, tube feeding, and stoma management. This option is available for a minimum of seven days per stay, and up to 30 days per year. Find out more on nursing home respite care.
Suitable For: Patients on home palliative care.
Home-Based Respite Care is a home-based respite care option to support caregivers of patients on home palliative care, who are unable to cope with the care of their loved ones. HBRC helps with activities of daily living and some care tasks, and is available both in the day and night.
Find out more about Home-Based Respite Care.
Learn More
Here are more tips to better care for yourself.
Importance of Caregiver Self-Care
