Printable self-check
Caregiver burnout self-check
Caregivers rarely notice burnout in themselves until it’s advanced. Use this monthly. Check honestly. If five or more apply to you over the last few weeks, please talk to someone, a therapist, a doctor, a friend, the crisis line at 988.
📄 Save this checklist
On an iPhone or iPad? After downloading the PDF, tap the share icon and choose Save to Notes to keep it with your other caregiver notes, it’ll stay accessible offline.
How your body feels
I feel tired even after sleeping
I’ve gained or lost noticeable weight without trying
I get sick more often than I used to
My usual aches and pains are worse
I’ve stopped going to my own medical appointments
I’m using more alcohol, food, or screens to get through evenings
How your mind feels
I feel emotionally flat, not sad, not happy, just numb
Small things make me cry or rage in a way they didn’t before
I have trouble concentrating or making simple decisions
I feel resentful of the person I’m caring for, and then guilty
I feel like I’m failing them, no matter what I do
I’ve had thoughts that things would be easier if I weren’t hereIf this is checked: please call or text 988 today, or call a trusted person.
How your life looks
I’ve stopped doing things I used to enjoy
I’ve withdrawn from friends or family, feels like too much effort
I can’t remember the last time I had a real break
I haven’t had a full night’s sleep in weeks
I’ve lost touch with who I am outside of caregiving
What to do with this
A few things proven to help, even if you can only do one:
Call the Eldercare Locator: 1-800-677-1116Free federal service, they connect you to local respite, support groups, counseling.
Find a peer support groupTalking to caregivers who get it lowers depression scores in repeated studies.
Talk to a therapist who works with caregiversPsychology Today’s "Find a Therapist" lets you filter by specialty and insurance.
Schedule respite, even 2 hours a weekMany Medicaid and VA programs fund this. Ask.
Crisis support: call or text 988Free, 24/7, confidential. You don’t need to be in crisis-crisis to call.
This checklist is general guidance, not legal, medical, or financial advice. Verify specifics with the relevant professionals.
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