Key Takeaways

• Recognise the warning signs early: Persistent fatigue, irritability, social withdrawal and neglecting your own health can signal burnout before it becomes overwhelming.
• Small daily strategies matter: Protect your energy with boundaries, rest, emotional regulation and achievable micro-habits using the SAPA method.
• Build a strong support system: Respite, peer networks, counselling and government programs are essential — and free support is widely available through the Carer Gateway.
• Think long-term: Sustaining your wellbeing requires long-term habits, work-life balance, financial planning and maintaining identity beyond the caring role.
• Use practical tools that reduce physical strain: Assistive technologies like the Behn integrated transfer system can reduce the physical burden of repeated lifting and transfers, supporting safer long-term caring.
  

The Reality Facing Australia’s Carers

Unpaid carers play a foundational role in Australia’s health and community system. According to the Australian Institute of Health and Welfare, an estimated 3 million Australians provide informal care to family or friends, contributing support valued at over $77.9 billion each year.

Yet national wellbeing data shows carers face significant challenges:

• Only 38.9% of carers report high wellbeing, compared with 66.4% of the general population (Carers Australia Carer Wellbeing Survey 2025).
• 31.2% experience psychological distress at levels much higher than the national average.
• Loneliness is common, with 42.7% of carers feeling lonely “often” or “always.”
• Physical health declines under the pressure of repeated manual handling tasks. Safe Work Australia classifies lifting, supporting or transferring a person as a hazardous manual task, associated with musculoskeletal injury.

Financial strain is also widespread. Around 16.7% of primary carer households live at or below the poverty line (ABS Data 2022), often due to reduced work hours or increased care-related costs.

Despite ongoing physical, emotional and financial strain, many carers delay prioritising their own wellbeing, making burnout prevention essential to sustaining safe, long-term care.

“It took me a long time to realise I wasn’t coping. I kept pushing through because I love the person I care for, but caring for myself had to become part of the plan.” ~Primary Carer, Carers Australia Wellbeing Survey

Understanding Carer Burnout

Carer burnout is a form of physical, emotional and mental exhaustion that develops when caring responsibilities outweigh the support, rest and resources available to the person providing care. It goes beyond ordinary stress; it builds gradually, often unnoticed, until the carer reaches a point of depletion.

Burnout in carers is usually described through three overlapping experiences:

• Emotional exhaustion — feeling drained, overwhelmed or constantly “on alert.”
• Depersonalisation — becoming numb, detached or disconnected from the caring role.
• Reduced sense of accomplishment — feeling inadequate, ineffective or as though nothing is improving.

Many family and friend carers step into their role unexpectedly, with little preparation, limited training and few chances to switch off. Caring is often combined with work, parenting and running a household, so there are very few real breaks. Over time, this constant responsibility and emotional load can place carers at high risk of burnout, especially when support is limited and the person’s needs are complex or changing.

Why burnout happens

Burnout usually results from a mix of pressures, including:

• continuous responsibility without meaningful breaks
• high emotional stress related to illness, decline or behavioural changes
• physical strain from tasks such as lifting, transferring and personal care
• disrupted sleep and long nights of supervision or monitoring
• financial pressure from reduced work hours or increased household costs
• social isolation or a shrinking support network
• feeling unprepared or unsupported in the caring tasks required

When left unaddressed, these factors combine to make the caring role feel relentless.

Common signs and symptoms

Burnout can show up through physical, emotional and cognitive changes.

Physical signs

• constant tiredness or fatigue
• frequent headaches, back pain or muscle tension
• appetite or weight changes
• trouble sleeping
• getting sick more often

Emotional signs

• irritability, frustration or sudden mood changes
• feeling overwhelmed, helpless or hopeless
• loss of interest in social activities
• withdrawing from friends or family
• increased anxiety or symptoms of depression

Cognitive signs

• difficulty concentrating
• forgetfulness
• reduced problem-solving capacity

Preventive Strategies to Protect Your Wellbeing

Strong preventive strategies help you manage the physical, emotional and financial pressures of caring before they build up, giving you a more sustainable foundation for your own wellbeing.

Set Clear and Respectful Boundaries

Boundaries help you manage the emotional, physical and time demands of caring. They are safeguards that protect your wellbeing and make caring more sustainable.

Healthy boundaries might include:

• Scheduling periods of uninterrupted rest
• Limiting the number of high-strain tasks you take on
• Setting defined “off-duty” times where someone else steps in
• Keeping certain parts of the day for yourself
• Communicating needs early and without guilt

Setting boundaries protects your ability to keep caring safely and compassionately.

Simple “I” statements make boundaries clearer:
“I need an hour to rest this afternoon, so I’ll organise support for that time.”

‍Establish a Self-Care Routine That Is Actually Achievable

Self-care must be simple and repeatable. The SAPA method gives you a small, structured way to reset and stop stress from accumulating.

Stop
Notice early signs of tension, fatigue or overwhelm.

Allocate
Choose a small amount of time, even five minutes.

Plan
Pick one single action, not a long list.

Achieve
Do it without expecting it to fix everything. The goal is to reset your nervous system.

Examples of practical micro-habits include:

• Two to five minutes of breathing exercises
• Going outside briefly for sunlight or fresh air
• Gentle stretching or a slow walk
• A short journalling moment
• Mindfulness using free Australian apps like Smiling Mind
• A quick shower or tidy to reset your environment

Small, consistent habits reduce stress hormones and help prevent emotional fatigue.

Manage Sleep and Rest Wherever Possible

Sleep disruption is one of the strongest contributors to carer burnout. Even small improvements help.

Useful strategies include:

• Adding short rest periods during the day
• Keeping a simple, predictable evening routine
• Using alarms or monitors to reduce the sense of needing to stay constantly alert
• Sharing night-time responsibilities where possible

Even brief rest can make daily caring more manageable.

Prepare for Emergencies

A crisis plan helps reduce stress and ensures continuity of care during unexpected situations.

A basic emergency plan can include:

• Key emergency contacts
• Accurate medication lists
• Respite contacts
• Written care notes and instructions
• A backup plan for who will step in if you become unwell

Preparedness prevents stress from escalating into burnout when things go wrong.

Reduce the Physical Load of Daily Care

Daily care places significant physical strain on carers, especially when lifting, repositioning and supporting mobility throughout the day. Newer innovations are changing this, offering ways to reduce manual effort and make everyday transfers safer and more predictable.

Behn is one of the most advanced examples of this shift. By integrating lifting, showering, toileting and seating into a single automated system, it removes much of the repetitive, high-strain work that traditionally leads to fatigue and injury.

Key benefits:

• ‍‍single-carer operation without heavy lifting
• fewer repetitive or awkward movements
• smoother, more controlled transfers
• reduced fatigue across the day
• comfortable, stable positioning for the person

For a deeper understanding of the full patient lifting landscape, the Expert Guide to Patient Lifting Equipment explains the main equipment types, how they’re used and what to consider when choosing the right solution.

Why These Strategies Work

Australian research shows that carers who combine respite, boundaries, emotional support and reduced manual handling:

• experience lower stress
• have better mental health
• avoid long-term physical injuries
• maintain caring roles more sustainably
• feel more confident and in control

Prevention protects both you and the person you support.

Building Your Support System

No one is meant to manage the demands of caring without support. Reaching out for help creates breathing room, protects your health and makes it easier to keep caring safely over the long term.

Family, Friends and Community Support

Support doesn’t only come from formal services. Trusted friends, family members and community connections can make daily caring more manageable and less isolating. Even small, regular bits of help make a meaningful difference.

Ways informal supports can help include:

• practical tasks such as meals, errands, school pickups or sitting with the person you care for
• emotional support through regular check-ins and honest conversations
• shared planning, such as attending appointments or helping organise paperwork
• social connection that keeps you engaged outside your caring role

If you’re unsure how to ask, start with one or two people you trust and make clear, specific requests — for example, “Could you stay with Dad for two hours on Wednesday?” or “Can you check in with me once a week?”. Clear requests make it easier for others to say yes.

Respite and Tailored Help

Respite gives you planned or emergency breaks so you can rest, recover and prevent exhaustion.

• The Carer Gateway offers free counselling, coaching, skills courses, peer groups and both planned and emergency respite. You can explore services through the Carer Gateway.
• You may also be eligible for Tailored Support Packages, which can fund respite, homecare, transport or study support. Details are available on the Tailored Support Packages page.
• ‍Carers Victoria provides advice, workshops and support groups for carers across the state. Learn more at Carers Victoria.
• ‍Carers NSW offers education programs, information hubs and peer networks throughout New South Wales. Visit Carers NSW for support options.

Financial and Government Support

Financial strain is one of the biggest contributors to burnout, and government supports can help stabilise your situation.

• ‍Services Australia provides information about Carer Payment, Carer Allowance and supplementary supports for people providing daily care. You can check eligibility through Services Australia.
• ‍NDIS supports for the person you care for may include therapy, equipment, behaviour support and in-home assistance, which can reduce your load. More information is available through the NDIS page for carers and families: NDIS supports for carers.
• ‍My Aged Care can assist with respite, allied health, equipment and home modifications for older Australians. Explore options at My Aged Care.

Peer Networks and Emotional Support

Connecting with people who understand your situation reduces isolation and helps you manage the emotional demands of caring.

• Carer support groups offer shared understanding and practical advice. You can find Victorian groups through the Carers Victoria support group directory.
• ‍Carers NSW runs online and in-person peer groups tailored to different caring situations. More information is available on the Carers NSW connecting with carers page.
• The Carer Gateway counselling and coaching program provides support for stress, grief, decision-making and emotional fatigue. You can access counselling via the Carer Gateway counselling service.
• Flexible connection is also available through online communities within the Carer Gateway, accessible at the main Carer Gateway site.

How to Start Building Your Support System

Strong support doesn’t happen by accident. A balanced network includes people you trust, practical help, emotional support and the right formal services.

A simple, holistic approach:

• ‍Identify your immediate needs — e.g. “two hours of help on Thursdays”, “someone to check in weekly”, “respite this month”, or “support with appointments”.
• ‍Reach out to trusted friends or family and make one clear, specific request they can realistically help with.
• ‍Weave in formal supports such as respite, counselling or peer groups so you’re not carrying everything alone
• ‍Use online supports such as virtual peer groups, communities and counselling when in-person isn’t possible.
• ‍Build a small list of key contacts — informal, professional and service-based — and keep it somewhere easy to access.
• ‍Review your network every few months, noting what’s working, what you need more of and where new supports may be helpful.

Long-Term Habits for Sustainable Caring

Short-term strategies help you get through the day, but sustainable caring requires long-term habits that protect your physical health, emotional wellbeing, identity and financial stability. These habits support you over months and years, especially when caring is ongoing or intensifying.

Maintain Your Identity Outside the Caring Role

Caring is part of your life, not the whole of it. Protecting your identity supports mental health and reduces long-term strain.

• Reconnect with hobbies, interests or creative outlets you have put aside
• Maintain social roles such as friend, partner, parent or colleague
• Build small moments of personal choice and autonomy into each day
• Use community activities or learning opportunities to stay connected

Having a sense of self beyond caring strengthens resilience and prevents feelings of being “lost” in the role.

Balance Employment and Caring Responsibilities

Remaining in the workforce, even part-time, can help maintain identity, routine and financial security.

The Australian Institute of Health and Welfare (AIHW) notes that around 60% of carers remain employed, although many adjust their work patterns.

Options to explore include:

• Flexible start and finish times
• Remote or hybrid work arrangements
• Job-sharing
• Adjusted duties during intensive periods of care
• Accessing carers leave under the Fair Work Act (information available at the Fair Work Ombudsman)
• Discussing reasonable adjustments with HR, if safe and appropriate

Employment can provide structure, purpose and financial stability, reducing stress and supporting long-term wellbeing.

Plan Ahead for How Care Needs May Change

Caring roles evolve. Planning ahead helps prevent emotional, logistical and financial shocks.

Many carers find it useful to think about:

• Increased support needs as the person’s condition progresses
• Whether you may require help from support workers or home-care services
• When equipment upgrades or home modifications may be needed
• Transition planning for residential aged care or specialist disability accommodation
• Understanding palliative or end-of-life pathways through the My Aged Care or health service
• Keeping legal and administrative documents updated (wills, advance care directives, emergency contacts)

Thinking about future scenarios early helps you make informed decisions at the right time, not during crisis.

Strengthen Long-Term Social and Community Connection

Regular connection protects against loneliness, which is a major risk factor for burnout.

Helpful long-term habits include:
‍

• Scheduling recurring time with friends or family
• Joining a regular community group, exercise class or hobby group
• Staying involved in cultural, spiritual or interest-based communities
• Continuing peer support through organisations such as Carers Victoria and Carers NSW

Long-term connection creates a support buffer that helps sustain you emotionally.

Build Financial Stability and Future Planning

Caring can impact income, superannuation and long-term financial security. Planning early reduces pressure later.

Consider:

• Speaking with a financial counsellor (free services available through the National Debt Helpline)
• Reviewing superannuation contributions if working reduced hours
• Understanding income supports such as Carer Payment or Carer Allowance through Services Australia‍
• Planning for ongoing costs such as equipment, respite or support workers
• Exploring the person’s eligibility for My Aged Care or NDIS supports to reduce your out-of-pocket burden

Long-term financial clarity lowers stress and helps you feel more in control.

Learn to Navigate the Emotional Realities of Long-Term Caring

Caring often involves grief, uncertainty and emotional labour. Support helps you navigate these challenges.

This may involve:

• Managing “anticipatory grief” in progressive conditions
• Coping with behavioural changes related to dementia, mental health, brain injury or chronic illness
• Recognising and responding to compassion fatigue
• Seeking counselling through the Carer Gateway counselling service‍
• Using a Mental Health Treatment Plan through your GP for subsidised psychology support

Long-term emotional support helps prevent burnout and improves your ability to adapt to ongoing changes.

Conclusion

Caring for someone you love is meaningful, but it can also be physically and emotionally demanding. Burnout does not appear suddenly. It builds when support is limited, rest is irregular and the caring load becomes heavier than one person can reasonably manage.

This guide has outlined the practical steps that protect your wellbeing. Short-term strategies help you manage each day, support services lighten the load, and long-term habits give you the stability you need to care safely over time. Tools that reduce physical strain, such as appropriate assistive equipment and integrated systems like Behn, can also make a significant difference to your comfort and safety.

You do not have to carry the caring role alone. Support exists, and seeking help is a strength, not a weakness. With the right mix of daily routines, community support, planning and practical assistance, you can protect your health while continuing to provide compassionate, sustainable care.