Avoiding burnout

Being a carer is rewarding, but it’s essential to care for yourself too. When we pour so much energy into supporting others, we can sometimes overlook our own needs. That’s when burnout can sneak in, making us feel drained, unmotivated, and even resentful. Knowing how to recognise the early signs of burnout and take proactive steps toward self-care helps ensure you can keep making a difference in the lives of those you support.

What is burnout?

Burnout often creeps in over time, draining your energy and motivation. It can leave you feeling tired, unmotivated, and even resentful. While signs of burnout vary from person to person, some common ones include:

Feeling tired or drained most of the time.
Frequent illnesses or trouble sleeping.
Forgetfulness or self-doubt.
Withdrawing from social activities.
Avoiding social activities and a loss of joy in things you used to enjoy.
Relying on food, alcohol, or other substances to manage stress.

What can we do?

Tips for looking after yourself

Preventing burnout starts with recognising the importance of your own wellbeing. Here are some practical ways to protect your energy and resilience as a carer.

Prioritise healthy habits

Eat nutritious meals, stay active, and get adequate sleep. These basics support your mental and physical health.

Celebrate the small wins

Whether it’s a smile or a thank-you, find joy in the little things with the children in your care.

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Connect with fellow carers

Sharing stories and experiences can be a huge source of support and encouragement.

Seek support when you need it

Reach out to friends, family, other carers, or your caseworker when things feel overwhelming. Talking to others can offer perspective and support.

The power of "no"

Creating healthy boundaries is one of the best ways to avoid feeling overwhelmed. Learning to say “no” when you’re at capacity can protect your energy, while planning breaks helps you stay resilient over time. Talk with your caseworker about respite options. Whether it’s a short holiday or a few hours a week, knowing you have time to recharge can make all the difference.

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Bringing another child into your home can affect your own children in unexpected ways. At first, they may feel like they’re not getting enough attention or may struggle with sharing their space. Talking openly with your kids about their feelings and any concerns they have can help them adapt to the changes in the household. Let them know how important they are in creating a supportive environment for a child in need, and listen to their insights on what’s working or not working. If you notice your child is struggling with the changes, talk to your caseworker. Together, you can explore ways to ease the transition for everyone in the family.

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Check in with your own family

Bringing another child into your home can affect your own children in unexpected ways. At first, they may feel like they’re not getting enough attention or may struggle with sharing their space. Talking openly with your kids about their feelings and any concerns they have can help them adapt to the changes in the household. Let them know how important they are in creating a supportive environment for a child in need, and listen to their insights on what’s working or not working.

If you notice your child is struggling with the changes, talk to your caseworker. Together, you can explore ways to ease the transition for everyone in the family.

Embrace family and kin support

For carers of Aboriginal and Torres Strait Islander children, connecting with the child’s family and kinship network can provide valuable support for both you and the child. By spending time with kin, children can strengthen family bonds and cultural ties while giving you a short break to recharge. Discuss these options with your caseworker to see if it’s a good fit for your situation.