Caregiving is one of the hardest—and most important—jobs in the world. You’re doing so much every single day. But even the most loving caregivers can hit a wall and feel like there’s nothing left to give.
You’re not failing. You’re tired because you’ve been carrying so much for so long. Your brain and body aren’t built to run on high alert all the time.
If you’re worn out in a way that sleep doesn’t fix, or you feel like you’re just going through the motions, this might be burnout. Let’s talk about how to notice it—and small steps you can take to feel more like you again.
What Does Caregiver Burnout Look Like?
Burnout isn’t just “being tired.” It’s what happens when stress keeps building up and your body doesn’t get a chance to recover.
Here are some common signs (Maslach & Leiter, 2016):
- Emotional exhaustion – Feeling completely drained, like you’re running on empty no matter how much you rest.
- Depersonalization – Feeling numb, snappy, or distant—even with the people you love most.
- Doubting yourself – Feeling like nothing you do is enough, or wondering if you’re even making a difference.
Caregivers are especially at risk because they often balance their own needs with those of others. And over time, that takes a toll.
Why Stress Feels So Heavy
Your stress response is like an alarm system. When your brain senses danger, it floods your body with chemicals like adrenaline. Your heart beats faster. You breathe quicker. Your muscles tighten.
This is great if you need to run from a tiger. But it’s not so great when the “danger” is endless laundry, bedtime battles, or being on call 24/7 for someone else’s needs.
If stress keeps building and you don’t get a chance to release it, your body stays stuck in survival mode. This can leave you foggy, tense, and wiped out. Over time, it can even lead to headaches, poor sleep, and burnout (Nagoski & Nagoski, 2019).
3 Tiny Resets That Can Help
You don’t need hours of free time or a weekend away. Science shows even small steps can help your body feel safe again and start to recharge.
1. Close One Tab
If your brain feels like it has 47 tabs open, try closing one.
- Leave the dishes for later.
- Say no to that extra task.
- Let go of the idea that dinner needs to be “perfect” tonight.
Doing less on purpose gives you energy for what really matters.
(And it’s okay to give yourself permission to pause—even if that little voice in your head says you “should” keep going. Rest isn’t selfish. It’s how you keep showing up.)
2. Move Your Body
Moving your body is one of the quickest ways to let your brain know the stress is over. It doesn’t have to be a big workout.
- Stretch for 2 minutes.
- Walk to the mailbox.
- Put on music and dance for one song.
These little movements help burn off stress chemicals and bring your system back to calm (Nagoski & Nagoski, 2019).
(And if you feel guilty taking even 2 minutes for yourself, know this: you’re not stepping away from caring—you’re refueling so you can keep caring.)
3. Connect With Someone
Stress makes us want to pull away from people. But connection helps your body feel safe again.
- Call or text someone who makes you laugh.
- Sit with a loved one—even a pet counts.
Even a few minutes can make a difference.
A Gentle Reminder
You’re tired because you care. That care is beautiful. However, even the strongest caregivers need care themselves.
You don’t have to wait until you’re at your breaking point. Start small:
- One pause.
- One skipped chore.
- One deep breath.
Your needs matter too—and taking care of them isn’t indulgent. It’s an act of love for yourself and those you care for.
Helpful Public Resources for Caregivers
- Caregiver Stress: Tips for Taking Care of Yourself (Mayo Clinic)
- Taking Care of You: Self-Care for Family Caregivers (Family Caregiver Alliance)
- Nagoski, E., & Nagoski, A. (2019). Burnout: The secret to unlocking the stress cycle. Ballantine Books.
Proper Citation for this blog post:
Rutledge, E. (September 19, 2025). You’re Tired Because You Care (and Probably Running on Goldfish Crackers): A Micro Reset for Overwhelmed Caregivers
https://infoaboutkids.org/blog/youre-tired-because-you-care/
