The caregiver burnout check-in

Caregiver burnout is physical, emotional and mental exhaustion that builds when you care for someone else for a long time without enough support.² It creeps in slowly, which is why so many people don't notice it until they're running on empty.

Answer each question about the past month. There are no right answers, and nothing you choose is saved or sent anywhere.

1. How often have you slept badly because of caregiving, or lain awake worrying about your parent?

2. How often have you felt worn out before the day even started?

3. How often have you felt sad, hopeless, or just flat?

4. How often have you snapped at someone and felt bad about it afterward?

5. How often have you felt alone in this, like no one really sees how much you do?

6. How often have you cancelled plans, or given up something you enjoy, because of caregiving?

7. How often has caregiving caused friction with a sibling, partner or other family member?

8. How often has caregiving gotten in the way of your work or your other responsibilities?

9. How often have you worried about money because of what caregiving costs?

10. How often have you put off your own doctor's appointments or your own health?

11. How often have you felt you had no real choice about being the one who does this?

12. How often have you had someone you could hand things to for a few hours?

See my result

Please answer every question to see your result.

What your result means

Each answer scores 0 (never), 1 (sometimes), 2 (often) or 3 (almost always), and question 12 is scored the other way round. These ranges are a rough guide we made, not a medical cut-off.

• 0 to 9: You're carrying it, for now. Few signs of burnout. Protect it: keep time that's yours, and line up help before you need it. Caregiving lasts five and a half years on average.⁵
• 10 to 19: You're running low. Several signs of strain. Small changes help most at this stage: hand off one specific job, book a few hours of respite, and tell someone how you're doing.
• 20 to 36: You're running on empty. A lot of strain. Talk with your own doctor, and use the free support lines below this week.

The signs of caregiver burnout

Health organizations describe the same warning signs again and again:¹²³⁴

• Feeling exhausted, overwhelmed or anxious most of the time
• Sleeping badly, or sleeping far more than usual
• Getting angry or impatient easily
• Feeling sad or hopeless, or losing interest in things you used to enjoy
• Feeling lonely or cut off from other people
• Frequent headaches, pain, or getting sick more often
• Skipping meals, exercise or your own medical appointments
• Drinking more, or using medication or other substances to cope

You're not alone in this. In a 2025 national survey, about one in five family caregivers rated their own health as fair or poor, nearly one in four said they feel alone, and 64% reported moderate or high emotional stress.⁵ More than half said they had no choice about becoming a caregiver, and they were far more likely to feel isolated.⁵ It's the strain, more than the caregiving itself, that wears people down.

What actually helps

• Take real breaks. Respite care can last from a few hours to several weeks,⁶ and even a few hours a week can improve how you feel.⁷
• Hand off specific jobs. Make a list of what needs doing and let people choose.¹ Our guide on how to get your siblings to help walks through it, and if you're doing this alone, see caring for a parent as an only child.
• Use a shared calendar so people can sign up to help on a regular schedule.⁷
• Find local help. Your Area Agency on Aging can connect you with meals, in-home help, respite and caregiver support groups. Find it through the Eldercare Locator: 1-800-677-1116.⁹
• Keep your own appointments. Missing your own care is one of the clearest signs of strain.³

If you need to talk to someone

• 988 Suicide & Crisis Lifeline: call or text 988, 24 hours a day, free and confidential.⁸
• Eldercare Locator: 1-800-677-1116 (call or text), to find local help for your parent and for you.⁹
• Alzheimer's Association 24/7 Helpline: 800-272-3900, for dementia caregivers, day or night.¹⁰
• Caregiver Action Network Help Desk: (855) 227-3640, weekdays 8am to 7pm Eastern.¹¹
• VA Caregiver Support Line: 1-855-260-3274, if you care for a veteran.¹²

Sources

1. National Institute on Aging, "Taking Care of Yourself: Tips for Caregivers". nia.nih.gov, reviewed October 12, 2023.
2. Cleveland Clinic, "Caregiver Burnout". my.clevelandclinic.org, updated August 16, 2023.
3. Mayo Clinic, "Caregiver stress: Tips for taking care of yourself". mayoclinic.org, August 9, 2023.
4. Family Caregiver Alliance, "Taking Care of YOU: Self-Care for Family Caregivers". caregiver.org.
5. AARP and National Alliance for Caregiving, "Caregiving in the US 2025". aarp.org, July 24, 2025.
6. National Institute on Aging, "What Is Respite Care?". nia.nih.gov, reviewed October 12, 2023.
7. Centers for Disease Control and Prevention, "Caring for Yourself When Caring for Another". cdc.gov, September 3, 2024.
8. 988 Suicide & Crisis Lifeline. 988lifeline.org.
9. Administration for Community Living, Eldercare Locator. eldercare.acl.gov.
10. Alzheimer's Association 24/7 Helpline. alz.org.
11. Caregiver Action Network, National Caregiver Help Desk. caregiveraction.org.
12. U.S. Department of Veterans Affairs, Caregiver Support Program. caregiver.va.gov.