The impact of caregiving on your health
According to the National Alliance for Caregiving, more than one in five adults in the United States provide informal, unpaid care to family members or friends who are aging, chronically ill, or disabled. This includes 54 percent of U.S. parents who are part of the “sandwich generation” — people who care for both their child(ren) and a parent over the age of 65.
If you’re not a caregiver, chances are you know someone who is. There were more than 53 million caregivers in 2020. The demand for caregivers is expected to rise with an aging population, reaching an estimated 73 million Americans over age 65 by 2030.
Though there are positive aspects to caregiving, informal caregivers have a higher risk for developing mental health conditions like stress, depression, anxiety and more, according to the Centers for Disease Control and Prevention (CDC). Whether you’re currently a caregiver or anticipate becoming one in the next few years, learn more about how caregiving can negatively impact your health — and what you can do to stay your healthiest self.
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Mental health impacts of caregiving
The stress of caregiving doesn’t just affect your physical health. Stress can cause you to feel constantly frustrated, nervous or overwhelmed, which can lead to excessive worrying and racing thoughts. Long-term, chronic stress can make you more susceptible to depression, anxiety and other mood disorders. Among caregivers, compared to the benchmark population, adjustment disorder is 36 percent more prevalent, anxiety is 34 percent more prevalent; and depression is 37 percent more prevalent. Prevalence rates for these conditions are even higher in millennial caregivers, who make up most of the caregiver population.
Caregiving also frequently causes burnout — a state of physical, emotional and mental exhaustion. Symptoms of caregiver burnout are similar to those of stress and depression, according to the Cleveland Clinic. They can include losing interest in other activities, irritability, trouble concentrating, changes in appetite or sleep patterns, losing or gaining weight, getting sick more often and withdrawing from friends, family and other loved ones. Most caregivers don’t realize they’re experiencing burnout until they’re unable to function and provide effective care.
Physical health impacts of caregiving
Caregiving can be very stressful — especially if, like three out of five caregivers, you juggle a full-time job on top of taking care of your loved one. Experiencing high amounts of stress can affect your physical health, causing headaches, fatigue, muscle aches and pain and loss of sleep.
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For people who are “on call” all the time caring for someone else, it’s easy to forget about their own health. They may not get enough physical activity or develop unhealthy habits, like frequently grabbing fast food or takeout because they don’t have time for home-cooked meals.
All of these combined health impacts paint a bleak picture, with the National Institutes of Health reporting that informal caregiving can lead to compromised immune function and an increased risk of early death.
Help coordinate your loved one’s care with myWellmark®
Caring for someone with a complex medical condition or an aging parent can feel overwhelming. With myWellmark, you can find in-network providers, see complete coverage details, easily understand health care claims, find cost estimates for care and much more.
How to stay healthy as a caregiver
Though the odds seem to be stacked against you, there are ways to keep yourself healthy, improve your resiliency and tackle stress and burnout.
- Don’t try to do it all. Many caregivers have a hard time asking for help, but it’s sometimes best to delegate some tasks to get them off your plate. If you need a break, take one. You may even want to look into a respite care service, which can give the caregiver time to rest and rejuvenate.
- Join a support group. Whether you meet in person or share feelings, experiences and frustrations in an online forum, communicating with others in the same situation you’re in can help you keep your stress in check and help you feel less isolated. If you can’t find a support group, ask someone you trust if you can share how you’re feeling.
- Make time for self-care. Even if you can only spare an hour or two, taking care of yourself while you’re in a caregiving role is extremely important. Go for a long walk and listen to your favorite music, meet up with a friend for coffee, or go to bed early.
- Set goals you know you can follow. Your health is important and setting goals will help you keep it a priority. For example, you can download an app to remind you to drink more water, commit to a healthier diet, or set a mid-day alarm reminding you to get up and move around.
- Take a breath. It can be hard to see the good work you’re doing when you’re feeling stressed or out of control but taking the time to think about how you’re making a positive impact on your loved one can help. Practicing mindfulness can also help you center yourself and quiet your mind during stressful moments.
In addition, Wellmark Blue Cross and Blue Shield members have several resources to help navigate stressful situations as a caregiver:
- BeWell 24/7®. For answers to health questions or other concerns — for yourself or for the person you’re caring for — you can call BeWell 24/7. This no-cost service is available at all hours of the day and helps with finding in-network providers, coordinating care for specialists, and managing complex care situations. Just call 844-842-3935.
- Doctor On Demand®. If you need to see a doctor for yourself but can’t take time away from caregiving, virtual care may be the answer. Most Wellmark members have access to Doctor On Demand, a virtual visit service available on your smartphone, tablet, or computer. Doctor On Demand can treat and prescribe medication for common ailments like colds and the flu, minor aches and pains, allergies, rashes, and more. If you think you’re suffering from caregiver burnout, you can schedule a virtual mental health appointment with a board-certified psychiatrist or therapist.
- Mental health resources on myWellmark. myWellmark has the free tools and resources to help you with your mental health. Take a mental health screening for anxiety or depression, sign up for our mental health case management program or get connected to other online resources—it’s all in one place with myWellmark.
You're not alone in your journey as a caregiver. Lean on others for support and don't be afraid to ask for help when you need it. Your mental and physical health are equally important to the care you provide.
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Taking care of a loved one can be stressful but Medicare doesn't have to be. We can help. Our educational Medicare Supplement Coverage Guide can simplify understanding Medicare when you or someone in your care is turning 65. The guide makes it easy to understand your coverage options and know when it's time to enroll. Request your Medicare Supplement Coverage Guide today.