Section Five: Recognise signs of caregiver stress and burnout, and understand the importance of self-care.
In this is part of the toolkit, you will be supported to maintain your self-care and manage caregiver stress that many of our head and neck cancer community experience.
Maintaining Self-Care and Managing Caregiver Stress
Caring for a loved one with head and neck cancer can be both a rewarding and demanding experience. As a caregiver, you provide physical, emotional, and practical support, often putting the needs of your loved one before your own. While this dedication is admirable, it can also lead to exhaustion, stress, and burnout if your own well-being is neglected.
Maintaining self-care and managing caregiver stress are essential, not just for your health, but to ensure you can continue providing the best possible care for your loved one.
Many caregivers experience feelings of overwhelm, anxiety, and isolation. The daily responsibilities of managing medical appointments, assisting with personal care, and offering emotional support can be physically and emotionally draining. I
It’s common to feel guilty about taking time for yourself or asking for help, but self-care is not a luxury—it’s a necessity. Ignoring your needs can lead to burnout, which may present as chronic fatigue, irritability, trouble sleeping, or even physical health issues. Recognizing the early signs of caregiver stress allows you to take proactive steps to care for yourself before it becomes overwhelming.
This section of the caregiver guide will help you identify the signs of stress and burnout and provide practical strategies to manage stress, build resilience, and access support. You will learn how to:
Recognise caregiver stress and burnout, including emotional, physical, and behavioral warning signs.
Develop self-care habits that nourish your well-being, including healthy eating, exercise, rest, and setting personal boundaries.
Use stress management techniques such as mindfulness, deep breathing, journaling, and relaxation exercises to maintain emotional balance.
Seek and accept support, whether from family, friends, peer support groups, or professional counseling services.
Build resilience, enabling you to cope with the ongoing challenges of caregiving while maintaining a sense of control and purpose.
CLICK the Additional Resources to find your local support networks.
It is important to remember that taking care of yourself is not selfish—it is essential. A well-supported caregiver is more effective, compassionate, and emotionally available to their loved one. By prioritising your own well-being, you are not only safeguarding your own health but also ensuring that you can continue to provide meaningful and sustainable support. This section will guide you through practical steps to maintain balance and well-being while navigating the caregiving journey.
Scroll to find more Caregiver’s Resources
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Often, we don’t even recognise the symptoms of burnout. Sometimes, family carers become so stressed that they lose perspective and do not realise they are no longer coping. Carer burnout is dangerous for both you and your family members.
Being aware of your needs and wellbeing can help you recognise the signs of burnout.Link to Carers.net.nz resources.
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On an airplane, an oxygen mask descends in front of you. What do you do? As we all know, the first rule is to put on your own oxygen mask before you assist anyone else. Only when we first help ourselves can we effectively help others. Caring for yourself is one of the most important—and one of the most often forgotten—things you can do as a caregiver. When your needs are taken care of, the person you care for will benefit, too.
https://www.caregiver.org/resource/taking-care-you-self-care-family-caregivers/
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Why Breaks Matter
Taking regular breaks is essential for maintaining health and preventing burnout. Breaks allow caregivers to recharge, reduce stress, and improve overall well-being.
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Reach out to others for assistance. Sharing your list of tasks you need help with demonstrates your resourcefulness and clarity about your needs. Start by approaching family members, friends, or community caregiver support resources. Use the task list as a tool to explain your situation and make specific requests for help.https://www.caregiveraction.org/getting-help-for-caregivers/
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Adversity or significant change can have an unsettling impact on us, . Although stress is a normal part of life, we need to take steps to ensure that our responses to it do not have a negative impact on our mental and physical health.
Building resilience can help us to move from simply surviving through tough times to thriving. We can develop action plans to deal with stressful situations which in turn will have a positive impact on both our personal and work life.
Some of us are lucky to have a natural resiliency which helps us get through challenging times, but many of us do not. The good news is that we can build our resiliency. We just need to take action early before stress takes us over. Try some of these tips if you struggle with change and uncertainty:
Cancer Society Helpline
The Cancer Society have experience and know that going through cancer is tough and can raise many questions. They are here for you. From help with getting to your medical appointments or understanding your treatment options to offering practical support, they can help.
They can help you find answers to questions about your treatment and its effects. We're always here for emotional support when things get tough.
For answers, support or just a chat, call free on 0800 CANCER (226 237) Monday to Friday, 8:30 am – 5:00 pm.
You can also email and they will respond as soon as we can: info@cancersoc.org.nz.
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There are support resources avaliable across Aotearoa New Zealand and Australia. You can access those support services here.
https://www.headandneckcancer.org.au/health-wellbeing/support-groups-for-head-and-neck-cancer/
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We have free counselling and psychological services for people with cancer and their family/whānau.
We can help you discuss the impact of a cancer diagnosis on your relationships and exploring effective ways of support through this time.
The Concer Society offer one-on-one and group sessions for anyone affected by cancer, including family/whānau members.
If you've just received a cancer diagnosis, are currently having treatment or your treatment has finished, we're here to help. There are links to find support in your region. https://www.cancer.org.nz/how-we-can-help/support-we-offer/psychology-and-counselling/