Dementia Resources for Care Givers

5 Ways to Reduce Caregiver Burnout

Caring for someone with dementia can be one of the most meaningful roles in a person’s life — but also one of the most exhausting. Burnout doesn’t happen because caregivers aren’t strong; it happens because caregiving is emotionally demanding, unpredictable, and often done with very little support.

These five pillars form the foundation of sustainable, confident, and emotionally healthy caregiving. Below, each one is expanded to help you take practical, compassionate steps toward protecting your well-being.

1. Learn Practical Caregiving Skills

Training in approaches like Positive Approach to Care® (PAC) helps you manage challenging behaviours, improve communication, and feel more confident. Practical skills reduce stress and frustration for both you and your loved one.

Why this reduces burnout:

When you understand why dementia changes behaviour, you stop taking things personally. Confidence lowers stress, prevents emotional overload, and increases safety.

Expanded Tips & Skills to Build

• Use a calm voice, slow pace, and simple phrases.

• Learn Hand-under-Hand® support to guide without forcing.

• Validate emotional needs (“I can see this is upsetting”) instead of correcting memory or facts.

• Learn behavioural triggers (fatigue, fear, noise, overstimulation, pain).

Connect, don’t correct. Care is not a task; it’s a relationship.

2. Take Respite Breaks

Care partners need time to rest and recharge. Whether through short daily breaks, adult day programs, respite services, or asking family/friends to step in, intentional downtime prevents exhaustion from building up.

Why this reduces burnout:

Rest resets the nervous system. Without breaks, stress accumulates silently.

Types of respite to include regularly

• Micro-breaks: 5–10 minutes alone to breathe or stretch.

• One-hour breaks: reading, walking, quiet time, a quick nap.

• Half- or full-day support: adult day programs, hired respite workers.

• Overnight or weekend help: family rotation, short-term respite stays

3. Build a Support Network

Join caregiver support groups (in-person or virtual), connect with local community programs, or talk with other families going through similar challenges. Sharing experiences reduces isolation and stress.

Why this reduces burnout:

Feeling alone and isolated increases stress.

Support sources to consider

• Online caregiver communities

• Faith- or community-based support groups

• Peer-to-peer caregiver groups (often free) - “emotional relief” to speak up in a safe, calm environment

• Ask Family, friends, neighbours
  “Can you come and have a cup of tea with Mom for an hour on Tuesday while I run errands?”
  ”Would you mind picking up some groceries on my list this week?”

Connection protects you from the isolation that fuels burnout.

4. Prioritize Your Health

Eat balanced meals, move your body daily (even a short walk counts), and protect your sleep. Stay on top of your own medical care — your well-being directly impacts your ability to care for others.

Why this reduces burnout:

Your physical health shapes your stamina, patience, emotional resilience, and ability to manage daily challenges.

Small, realistic ways to take care of your body and your mental health

• Movement: A 10-minute walk, stretching, chair yoga, or gentle strength exercises.

• Nutrition/Hydration: Easy foods like smoothies, nuts, yogurt cups, salads, or soup.; drink lots of water

• Sleep: Short naps, sleep aids recommended by a doctor, nighttime safety tools.

• Medical care: Keep your own appointments. You matter, too.

• Meditation/Breathing - daily to bring down cortisol levels of stress

Movement is Medicine!

5. Set Realistic Expectations

You can’t do everything perfectly — and you don’t have to. Focus on what matters most for safety, comfort, and connection.
Let go of guilt about things you can’t control.

Why this reduces burnout:

Some days you’re going to get it wrong. That’s okay - we all do. Give yourself grace!

Shift your expectations with these reminders

• Let go of the task; embrace the relationship

• You are doing your best in a constantly changing situation.

• Some days will be harder, and that’s okay.

• Celebrate the good days - together! Reward yourself and your PLWD

To do better, we need to be better! We need to show up for ourselves!