Caregiver Burnout: A Self-Care Toolbox

Burnout is a term most of us intuitively understand. It’s that point we reach when we have given everything, done everything and there is just nothing left. We might have just enough in the tank that we still turn up to work, care for others, go home and cook dinner for our family or help our loved ones - but on the inside, we feel drained, empty, lost, and utterly exhausted.

Sometimes when we reach this place, it can feel like a failing of sorts – like we should have been stronger, or we feel ashamed or embarrassed about our ‘weakness’ or lack of resilience. Particularly for caregivers, it can be felt that if we love and; care for others, then we shouldn’t complain or we should just ‘carry on’ – as if loving the person we care for, or being committed to our profession, means we are immune from burnout.

This isn’t true though – burnout is not a reflection of our love, care, abilities or dedication to our role. Burnout is the result of chronic stress, and nobody is immune.

If you’re feeling stressed, overwhelmed or anxious, it can help to create your own care toolbox – a set of practices and tools that act both as preventative and as a healing balm to help restore our energy, our motivation and our sense of wholeness.

To start your toolbox, begin with a small notebook – something small you can keep with you or access easily. In this notebook you’ll write a set of practices, ideas, joyful memories and self-care suggestions. Ironically it is when we are most stressed, that we forget how – and are least inclined – to care for ourselves.

Below are some self-care practices you can start your toolbox with. Each has a role in self-nourishment – but you can continue the toolbox on your own, writing down things that help you feel good.

Remember – writing and doing the things on this list isn’t self-indulgent or selfish – it’s a care practice. If you find it challenging, imagine writing this list for a close friend, what you would include for them, and how they would use it.

Practices for your self care toolbox

1. Step Outside

Taking time each day – even a few minutes – to be outdoors, and if you can, barefoot. Take a moment to feel your feet on the grass, on the sand, on the earth. Notice the sensation of the ground beneath you, how it holds you and supports you. Breathe in the air around you and know that the world is still here, that stillness can still be found, that nature (even in a city park) can replenish.

2. The Magic of Art & Poetry

Finding beauty in the everyday, savouring delight, finding something that nourishes your soul as much as your body, is one of the antidotes to burnout. Whether it’s painting, poetry, visiting a gallery or play, listening to live music or even a film you love – art has the ability to nourish. How can you be either the creator or receiver?

3. Mindfulness

Mindfulness basically means being present in this moment. Without thinking about the past or worrying about the future, we can be grounded in the here and now. We can cultivate this by tuning into our senses, and as we do, creating a feeling of safety in our body, allowing it to relax.

Just taking a few moments to notice:

- What can you smell right now?

- What can you taste right now?

- Can you notice the feeling of the air or your clothes against your skin?

- What sounds can you hear, and can you hear them without needing to label them.

4. Joy-bringers

Write a list of 10 things that bring you joy – the things that light you up inside, that make you smile. It might be coffee with a friend, being near the ocean, playing with kids, dancing to hip-hop or reading a good book… however big, however small write them down. Use this list when you’re feeling lost, like you don’t know which way is up or down.

This list is not the end – it’s to be continued with things that make you feel good – that bring you balance, energy and soothing.

Return to it as often as you need until self-nourishment is part of your daily life.

Laura Hartley

Guest Blogger,

Life Coach,

Sydney, Australia

Want to find out more? You can follow @laura.h.hartley on Instagram or visit www.laurahartley.com

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