Caregiver Stress Relief Techniques That Actually Work

Whether you’re a professional caregiver or a family caregiver, the responsibilities can be emotionally and physically overwhelming. It’s common for caregivers to put their own needs last, running on empty for weeks, months, or even longer. 

Stress relief is not just a simple recommendation—it’s a necessity. Chronic stress and burnout impact your mood, health, sleep, relationships, and even your ability to provide your usual quality of care. But let’s be honest: The typical suggestions for managing stress often seem impossible to add to your already overwhelming routine. Well, we have good news: stress relief doesn’t have to be complicated or time-consuming. 

This article will explore stress management techniques you can use starting today. The most effective strategies are practical and designed especially for you, the caregiver, in mind. 

Want to learn more caregiving strategies? Check if you have free access to Trualta. 

5 Caregiver Stress Relief Tips

1. Pair Tasks With Things You Enjoy 

Let’s face it: adding another task seems too unrealistic. So why not a 2-in-1? There are many enjoyable activities you can engage in that can be paired with the caregiving duties and tasks you already have to do. 

Here are some examples:

• When you need to do laundry, bring the basket of clothes to the living room, where you can watch your favorite show while you fold. 
• As you’re preparing a meal, play some music and sing along. 
• While getting ready for bed, put on some headphones and listen to an audiobook.
• Call a friend or family member hands-free on a commute to work or while driving to complete an errand.

These little additions (that don’t add to your schedule or load) can help incorporate the stress management and enjoyment you’ve been putting off so you can re-energize, improve your mood, and get back to doing the things you used to really love. 

2. Wake Up Earlier

You might be thinking, “What? Wake up earlier than I already am? No thanks!” But consider this: waking up 15 minutes earlier in the day is unlikely to make or break your sleep. However, it allows you to do something for yourself, by yourself. 

If your care recipient wakes up at 7:00 a.m. and, as a primary caregiver, you usually wake up when they do to help them get out of bed, set that alarm for 6:45 a.m. and take the time to wake up slowly, make yourself a coffee or tea, or take a worry-free shower before the day. This can help to completely shift the start of your day in a much more positive direction, where you feel like you have some uninterrupted time to do something for yourself. 

3. Say No 

Many caregivers feel pressured to say “yes” to every request, whether from a family member, care providers, or even the person they care for. But constantly taking on more than you can reasonably handle leads to resentment, fatigue, and burnout. That’s why learning to say “no” is one of the most important (and empowering) stress relief strategies you can develop.

Saying “no” doesn’t mean you’re selfish or don’t care. It simply means you’re taking back some control and setting boundaries. 

It can be hard to say “no”, especially if you’ve hardly ever done it before. Here are some phrases you can use to start:

• “I’d really love to help, but I’m already doing ____ at that time.” 
• “That sounds so fun, but I have a really busy week that week so I may be too tired. Maybe next time?” 
• “I can’t do that this time, but how about this instead?”
• “I’m out of my limits for today, I’m really sorry.”

Remind yourself that it’s okay if someone gets disappointed. Taking care of yourself is not selfish; it’s a priority to ensure you can keep doing what you’re doing, long-term, and in a way that avoids sacrificing your well-being and the well-being of your care recipient. 

4. Take Micro-Breaks 

Stress relief doesn’t have to involve an elaborate plan and being somewhere else for hours away. One of the most practical techniques you can use is the micro-break. Micro-breaks are short, intentional pauses where you step away from caregiving tasks for a brief period (30 seconds to 5 minutes) to give your mind and body a chance to reset, reduce tension, restore focus, and improve your ability to cope with stress throughout the day. 

Here are some examples of how you can incorporate micro-breaks throughout your day:

• Sip a warm drink slowly, without multitasking, while your care recipient is eating 
• Step outside for a few breaths of fresh air
• Do a relaxation technique, like closing your eyes, and taking 5 deep, slow inhales and exhales
• Stretch your neck, shoulders, or back, one by one, holding each stretch for a few seconds each
• Write a positive affirmation on a notepad on the counter every morning before starting your day. For example, “I am doing my best, and that’s enough.”, “My efforts make a difference.”, or “I am strong. Even when I don’t feel it.”

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5. Ask For Help 

It seems overstated, right? However, this is one of the most effective ways to reduce the load of caregiving responsibilities. The key to this strategy is making it actionable. Many caregivers know they need help but are reluctant to seek it or don’t know how to ask for it. 

Here’s a step-by-step plan to get you started:

• Make a list of all the tasks you do in a day. These can be caregiving and personal tasks, like running errands for yourself or picking up the kids from school. 
• Circle the tasks that drain you the most. 
• Circle the little tasks. 
• Make a list of people who can help you with those tasks. This doesn’t always have to mean a very close family member or friend. It can even be a neighbor, community member, or healthcare professional who can suggest ways to make the task easier.
• Just ask! Remember: the worst that can happen is they’ll say no. And you can simply move on. Many people will be more than happy to help.
  

If you’re still nervous about asking for help, start with a little task, or a task someone can do while you’re still home. 

Alternatively, you can ask for help with a task that someone already does. Here are some examples:

• If you need help walking your kids to school, is there someone nearby who’s also walking theirs to school and can have yours tag along once a week? 
• Does your neighbor pick up groceries from the same store you go to? Perhaps they can also pick up some things for you on their next trip. 

Conclusion

Managing caregiver stress isn’t just helpful, it’s essential. When you manage your stress level, you protect your health, reduce the likelihood of caregiver burnout, preserve your energy, and improve your ability to provide consistent, compassionate care. Whether pairing tasks with things you enjoy, waking up a few minutes earlier, saying “no”, taking a micro-break, or asking for help, the simplest, most practical techniques can ease your stress. 

Small changes can lead to big relief. Take action and implement one of these strategies today. Ask yourself: “Which of these techniques resonated with me the most?” and start from there. 

Want more information about caregiver stress relief and caregiver burnout prevention? Check if you have free access to Trualta.

References

1. Cleveland Clinic. (n.d.). Caregiver burnout. 
2. Schulz, R., & Sherwood, P. R. (2008). Physical and mental health effects of family caregiving. Journal of Social Work Education, 44(sup3), 105-113.
3. Alzheimer’s Association. (n.d.). Caregiver stress. 
4. Johns Hopkins Medicine. (n.d.). Causes and Symptoms of Caregiver Burnout
5. Albulescu, P., Macsinga, I., Rusu, A., Sulea, C., Bodnaru, A., & Tulbure, B. T. (2022). “Give me a break!” A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PloS one, 17(8), e0272460.