When we think of caregiving, we often think about elderly people in nursing homes, or young children in daycares. But the truth is that most caregiving is unpaid–completed in our own homes. In this article, we’ll examine the connection between caregiving and mental health, the stress and pressure caregivers face, and how we can better support them as individuals and as a society during National Family Caregivers Month and year-round.
According to a recent report on caregiving in the U.S. (summarized here by the AARP) almost 50 million people provided unpaid caregiving duties in 2024* to people with disabilities or complex medical needs. If we were to monetize this care, it would equate to over $1 trillion dollars. (Yes, you read that right–trillion, with a “t”!) It’s clear that unpaid caregivers provide an important and necessary service for our loved ones in this country. Necessary, but often challenging, which raises the question: when caregiving gets to be too much, who supports these people? Who fills the gap and cares for our caregivers?
*the year for which the most current data is available
The impact of stress on caregivers
Caregiving can be a rewarding experience, but it can also be a stressful one. Here are some of the types of stress that unpaid caregivers deal with.
Physical stress: Assisting someone with activities of daily living (eating, bathing, dressing, etc.) can be physically demanding on a caregiver’s body, leading to aches and pains, chronic fatigue, and lack of sleep over time.
Emotional and psychological stress: Caregivers not only worry about their loved ones’ health, they may also fear what’s to come, feel sadness or grief over the changing nature of their relationship with the person, or anxiety about managing it all. They may also feel helpless or even angry at times over their lack of control in the situation.
Cognitive stress: Caregivers might experience “role overload” – they’re juggling their duties as caregivers with the other roles in their lives as employee, parent, and spouse. This includes managing appointments, answering questions, giving medications, and providing transportation–all on top of regular household responsibilities.
Gen X folks in particular may be simultaneously caring for their children and their parents–a phenomenon known as the “sandwich generation” for being stuck between two cohorts who both need care.
In addition, this role of dual caregiving tends to fall disproportionately on women–many of whom are in midlife and also working through the changes and challenges of perimenopause–adding yet another layer of stress.
Financial stress: Added to these other stressors is the financial cost of caregiving–what’s covered by insurance, and how to pay what’s not.
Caregiving and mental health
The connection between caregiving and mental health can become especially important when stress is ongoing. If chronic stress isn’t controlled, over time, it can lead to mental health conditions like anxiety and depression. What starts out as a fearful thought here or there can spiral into chronic worrying about the future or ruminating on the past. One compilation study on the sandwich generation showed lower levels of psychological wellbeing from the stress of caregiving.
How can we better support family caregivers?
Supporting our unpaid caregivers requires a unified, systemic approach. Recognizing the connection between caregiving and mental health is an important first step, but supporting unpaid caregivers requires a unified, systemic approach. Providing optimal care should be done both at the individual and the societal level. Here are some recommendations.
Self-care. If you’re a caregiver, try to take the time you can for yourself–even if it’s just short breaks here and there to start. Pause, stretch, and recenter with a few focused, deep breaths. Try to get as much sleep as you can, and avoid alcohol or other unhealthy substances. Take care of yourself first so you can best support others. Remember, you can’t fill from an empty cup.
Personal support. Don’t wait until you’re close to burnout to take breaks. Reach out to friends and family for support. And if you know someone who’s a caregiver, offer to give them a break when you can–every little bit helps.
Community support and resources. State and local agencies may offer caregiving support. Check out eldercare.gov to locate resources in your area. For additional information and guidance, visit the Family Caregiver Alliance website at caregiver.org.
Policy change. When possible, advocate for and support grassroots organizations and policies that promote government support for caregivers.
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Caregiving is a necessary, impactful, and often under-appreciated task that deserves our support. By giving greater recognition, promoting better systems, and encouraging caregivers to ask for help, we can reduce the burden of caregiving together.
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Extra Tip for Caregivers
Supporting your own well-being matters, too. If sleep has become one area of your routine that needs more attention, Mia Vita® Sleep is designed to support a restful nighttime routine and can be a simple addition to your evening self-care.