More and more people are becoming caregivers as the population ages. In fact, a recent AARP Public Policy Institute report found that, in 2024, a stunning 59 million Americans provided care for their adult relatives, neighbors or friends — adding up to an estimated 49.5 billion hours per year.
A caregiver supports someone who can no longer fully look after themselves due to aging, illness, injury or chronic medical conditions. That aid may involve helping with everyday tasks like bathing, dressing, cooking, transportation and medication management, in addition to providing emotional support and assistance navigating health care and finances. Caregivers take many forms — spouses, partners, parents, children, relatives or close friends — who help those facing conditions such as cancer, dementia, Parkinson’s disease, stroke or traumatic brain injuries.
While this process can deepen relationships and create a stronger sense of connection and purpose, the demands of caring for someone else can be emotionally and physically exhausting. Often, the work is long-term, unpaid and layered on top of other responsibilities, such as careers, parenting and managing a household.
Over time, that strain can lead to burnout, and exhausted caregivers may feel overwhelmed and depleted. Many struggle with anxiety, irritability, insomnia and depression, often feeling unmotivated and isolated. This can lead to unhelpful coping patterns, like turning to short-term distractions that don’t help them recover. “They overindulge, relying on a quick hit from doomscrolling or snacks,” says Benjamin Heinrichs, a Boca Raton–based mental health counselor and psychotherapist, “but they still don’t feel good after that.”
To avoid falling into this trap, it’s important for caregivers to speak with someone — especially a person who can relate to their experience — about how they’re feeling. Caregivers can connect with others through therapy, support groups, online communities or discussion forums on platforms like Reddit or Discord. “It doesn’t matter where it is,” Heinrichs says. “What’s more important is how consistently you can communicate with them. They can provide affirmation that you’re not alone and give you a massive boost.”
Practicing self-care is also essential, as it’s impossible to effectively support someone else if you’re running on empty. “It can feel like betrayal,” Heinrichs notes, “when we focus on ourselves instead of those for whom we feel responsible.”
Short-term self-care might include heading to the spa for a massage or soaking in the bath, but Heinrichs points out that such activities have limited utility. “It’s a win,” he says, “but it’s not restorative for the long term.” Lasting support, on the other hand, comes from habits like eating well, staying hydrated, exercising and maintaining connections with friends, family and community. Most importantly, Heinrichs advises, “Give yourself permission to take a break.”