Handouts · Dementia & Caregiving
Caregiver Stress & Self-Care
You can't pour from an empty cup. Caring for someone with dementia is a marathon, and looking after yourself isn't selfish — it's what makes the caregiving sustainable.
Signs of Burnout
- Exhaustion that rest doesn't fix
- Irritability, resentment, or crying easily
- Pulling away from friends and things you enjoy
- Trouble sleeping; getting sick often
- Feeling hopeless or that you're never doing enough
Hard Emotions Are Normal
Grief, guilt, anger, and loss are part of this — often all at once. You may grieve the person while they're still here (ambiguous loss).
Feeling frustrated or wishing for relief doesn't make you a bad caregiver. It makes you human.
Protect Your Basics
- Guard your sleep — trade night duty when you can.
- Eat real meals; move your body daily, even briefly.
- Keep your own medical appointments.
- Step outside for daylight and a few deep breaths.
Accept & Ask for Help
- Let others help — give specific tasks (a meal, a ride, an hour).
- Use respite care: adult day programs, in-home aides, short stays.
- You don't have to do this alone, and you're not meant to.
- Build a small team before you're in crisis.
Find Support
- Join a caregiver support group — in person or online.
- Alzheimer's Association Helpline: 1-800-272-3900 (24/7).
- Ask about counseling — caregiver depression is common and treatable.
- Talk to people who understand; it lightens the load.
My Self-Care Plan
My earliest burnout sign:
One person I'll ask for help:
One thing for me this week:
If you feel hopeless, numb, or like you can't go on, please reach out — to your own doctor, a counselor, or call/text 988. Taking care of you is part of taking care of them.