Are you someone who takes care of elderly parents, a sick spouse or a child with disabilities? That means you’re a caregiver. Taking care of someone 24/7 can be stressful and demanding and can lead to burnout – the feeling of mental, physical and emotional exhaustion.
When you’re burned out, you can get depressed, have anxiety and your health starts to suffer. Some caregivers may turn to unhealthy behaviors, like smoking or abusing alcohol, to cope.
Watch for Signs
Learn the warning signs of burnout. They may include:
anxiety or depression
frequent sickness
changes in sleep patterns
exhaustion
change in mood
changes in appetite, weight or both
denial about your loved one’s health problem
anger or frustration toward the person in your care
withdrawal from others or activities you used to enjoy
thoughts about hurting yourself or the person you care for
Self-Care
If you suffer from burnout, find ways to take care of yourself. Here are a few ways to stay healthy:
Accept help. Make a list of ways others can help. Let them choose how to help.
Cope with negative feelings. It’s normal to be upset or angry about your duties or with your loved one. It doesn’t mean you’re a bad person.
Set realistic goals. Break large tasks into smaller steps. Say no to requests that are draining.
Connect with resources. Find support in your community for services such as transportation, meal delivery or housekeeping.
Be social. Spend time with friends to get a break.
Join a caregiver support group or see a professional therapist. Talk about your feelings and experiences. The support will make you feel less lonely.
Be realistic about your loved one's disease. Your loved one may one day need nursing services, moved to assisted living or hospice care.
Nurture your own health. Make sure you get sleep, meditate, stay active and eat a healthy diet.
Use respite care. Temporary help gives caregivers a break. It can be a few hours of in-home care or a short stay in a nursing facility.
Take Two Minutes to Lower Your Stress
Meditation can improve your mood and reduce stress. It can take as little as two minutes twice a day. Try this simple meditation:
Find a quiet spot where you can sit, relax and be comfortable.
Set a timer or just let your mind tell you when to stop.
Sit in a comfortable position with a straight back and try not to round your shoulders. It can be on the floor or in a chair. If you're in a chair, try to put your feet on the floor.
Close your eyes.
Start breathing. Try to breathe from your diaphragm. That means you should feel your tummy muscles expanding as you breathe.
Keep breathing. Focus on how the air feels going into your body and filling your lungs.
If your mind starts to wonder, don’t get mad, be kind to yourself and bring your focus back to your breathing.
When you're done, open your eyes and thank yourself for the time well spent.
If you think you have burnout, use your mental health coverage to get help. To find a therapist, use Provider Finder® to search for one. A Personal Health Guide can help you find an in-network provider and even make your appointment. Call 1-866-355-5999 24/7 or chat through the BCBSTX App.
Resources for TRS-ActiveCare and TRS-Care
Provider Finder®
Search for an in-network mental health provider by location, gender, specialty and more.
Teladoc™
Make a virtual mental health appointment for nonemergency mental health conditions with a licensed therapist, psychologist or psychiatrist.
Resources for TRS-Care Medicare Advantage
Let's Move by UnitedHealthcare
Let's Move by UnitedHealthcare is here to help keep your mind, body and social life active – at no additional cost to you. With simple resources, tools, events and personalized support, Let’s Move helps you explore ways to eat well, stay connected and be financially, physically and mentally fit — all at no additional cost to you. To explore, visit letsmovebyuhc.com through your member website. You can also participate in live, virtual events to learn how to cook healthy meals, be physically active, and explore other wellness topics by visiting the events page.
Mental and Behavioral Health Resources
Tap into ongoing mental health support with Optum® Behavioral Health and resources through our Health and Wellness experience. To learn more, call 1-866-347-9507, 7 a.m.–6 p.m. CT Monday–Friday or visit the Health & Wellness page on your UnitedHealthcare member website by signing in or registering at retiree.uhc.com/TRS-CareMA