Burned Out and Breaking Down? 4 Life-Saving Mental Health Strategies Every Caregiver Needs Now

As a caregiver and therapist I’ve had many opportunities to adjust my mental health and to help others adjust theirs. By the time I was caring for my parents I was pretty good at setting boundaries and saying “No” BUT what I didn’t realize was how bad I was at prioritizing myself.

Sure I was busy working full time, parenting teenagers and remembering that I was married. You would think there wasn’t any time to prioritize myself but there was. Not much but some. The problem was I couldn’t turn my brain off. When I had a few minutes to myself my mind was racing with the to-do list!

FINALLY, I committed to practicing meditation and savasana so I could effectively use the 10-15 minutes I had here and there to settle my brain and recharge.

You know that caregiving is often described as an act of love—but let’s be real: it can also be physically draining, emotionally draining, and mentally draining. And if you're sandwiched between caring for aging parents while raising children or supporting adult kids—you already know how heavy the balancing act can be.

In this blog, I’ll explore four practical strategies to support your mental health as a caregiver. They aren't necessarily easy because it takes courage and self-discipline to implement them. BUT to survive this caregiving journey it's important to try!

And at the end of each section, you’ll find a free resource or next step designed just for you.

Let’s start with the hardest one: No.

Saying no as a caregiver can feel like letting people down.

Maybe you think it means you’re not trying hard enough or that you’ll be judged by others (or yourself). But the truth is:

Every time you say yes to something that drains you, you're saying no to something that could fill you back up.

Boundaries aren’t walls—they’re filters. They help you preserve your energy for the things that truly matter.

Here’s how to practice saying no:

Saying no is not selfish. It’s survival. And it’s one of the healthiest things you can do for your mental well-being.

Vickie lives about an hour from her mother. She was exhausted driving down to see her multiple times a week to do all the things. If the drive wasn't enough her mother was demanding and ornery.

Vickie would tell me how much she disliked how her mother treated her but also how guilty she felt if she didn't go. Vickie realized that she could not sustain the travel. She hired people to go to the home and help her mother. Vickie was able to reduce the time she went and how long she stayed. Making just a few small adjustments gave her some relief...less travel, less guilt!

Download Your Boundaries Guide – This practical worksheet includes scripts and reflection prompts to help you say no with confidence and clarity.

If you’ve ever thought, “It’s just easier if I do it myself,” you're not alone. But here’s what happens when you keep doing it all:

Asking for help is not a weakness. It’s a strength. It shows you’re self-aware enough to know when you’ve hit your limit and wise enough to know caregiving is too big a job for one person.

Who can you reach out to today?

And if you're struggling to ask? Start small. One task. One person. One honest sentence:

“I need help.”

When we moved my parents from their "big" house to a two bedroom apartment I was OVERWELMED with how to deal with all of the stuff. I tried to hire an estate sale company to come in and handle it but they basically told me I had to get rid of all the trash that could not be sold. UGH!

After wallowing in the "how am I going to get this done" for a few days I made a plan. I went through me friend and acquaintance group and sent an email that basically said "HELP! Can you donate an hour or two of your time to help me clean out may parents house?!?!"

I told them what days/times I would be at the house and guess what people came. It makes me a little teary remembering the generosity of people!

Join the One-Eighty Facebook group for Sandwich Generation Adults – Find community, resources, and encouragement from people who truly get it: One-Eighty When the Parental Roles Reverse

You are not indispensable. And that’s not an insult—it’s permission.

You are not meant to be “on” 24/7. Your nervous system needs rest. Your mind needs stillness. Your body needs space.

Too many caregivers resist taking breaks out of guilt, fear, or a belief that the world will fall apart without them. But here’s the truth:

If your burnout becomes a crisis, then no one gets the best of you—including you.

Here’s what a self-care snack can look like:

Remember: A break isn’t selfish—it’s strategic.

I doubt I coined the term "self-care snacks" but I got the idea from my daughter-in-law whose nutritionist told her to think about incorporating "exercise snacks". Most of us don't have time or in my case enough self-discipline to exercise or get a massage for an hour.

Self-care and exercise snacks are much more attainable!

Choose Your Favorite Self-Care Snacks – Build a self-care snack routine that fits into your life and supports your mental health.

Caregivers often fall into the trap of putting everyone else’s needs first. That’s noble—but it’s not sustainable. You matter too.

Your needs are not negotiable. They are not an afterthought. They are not less important.

Start treating your own well-being like you treat your loved ones’: with consistency, care, and compassion.

Ways to prioritize yourself:

This isn’t about spa days or self-indulgence. It’s about recognizing that you matter. To show up as your best self you have to sometimes put yourself first.

This isn’t a story to scare you but prioritizing yourself is so important or the universe will make it happen. A client "Sue" is the primary caregiver for her adult daughter. She's good at it and is committed to her daughter's care and well-being. Sue will carve out time for herself, go out to dinner with friends or go on weekend getaways but her daughter often tags along.

Not long ago Sue came down with a cold...that turned into a sinus infection...that turned out to be Covid...that caused severe vomiting and dehydration. Sue landed in the hospital. Thankfully she's ok but she needed rest.

It's not unusual for caregivers to neglect their own physical health

Create Your Personalized Self-Care Plan – Build a simple, realistic routine that fits into your life and supports your mental health.

Caregivers often go unseen. Uncelebrated. Unsupported.

TODAY is the perfect time to shift the focus onto you. Your emotional wellness. Your quality of life. Your ability to not just survive caregiving—but live a life that feels meaningful and balanced.

So here’s your permission slip:

Whether you’ve been caregiving for two months or twenty years, one thing is true: you’re doing one of the hardest jobs in the world. And you deserve support, care, and recognition—not just one day but everyday.

But for now? Start here. One strategy. One choice. One act of kindness—for yourself.

➡️Need more 1:1 support don’t hesitate to reach out to me at edla@edlaprevette.com