1️⃣ Burnout Warning Signs Checklist
Title: Burnout Warning Signs — Caregiver Edition
Instructions: Check all that apply. The more boxes you tick, the more urgent your need for rest and support.
⬜ Feeling constantly exhausted, no matter how much you sleep
⬜ Becoming irritable or short-tempered over small things
⬜ Difficulty concentrating or making decisions
⬜ Frequent headaches, muscle tension, or unexplained aches
⬜ Loss of interest in hobbies or activities you used to enjoy
⬜ Emotional numbness or feeling “detached” from people
⬜ Feeling resentful toward those you care for
⬜ Changes in appetite or eating habits (too much or too little)
⬜ Sleep problems (too much, too little, or restless nights)
⬜ Constantly feeling like you’re “on edge”
⬜ Crying more often than usual or for no obvious reason
⬜ Ignoring your own health needs
⬜ Feeling like nothing you do is enough
⬜ Daydreaming about escaping or “running away”
2️⃣ Self-Care Checklist for Busy Caregivers
Title: Daily Self-Care Basics — Because You Matter Too
Instructions: Even small steps count. Try to check off as many as possible each day.
⬜ Drank enough water today
⬜ Ate at least one balanced meal
⬜ Took 5+ minutes to breathe deeply or rest
⬜ Went outside for fresh air
⬜ Stretched or moved my body
⬜ Had a moment of silence (no screens, no noise)
⬜ Said “no” to something that drained me
⬜ Laughed at least once (bonus if it was loud)
⬜ Connected with a friend or support person
⬜ Did one thing purely for my own enjoyment
⬜ Reminded myself: I am human, not a machine
3️⃣ Daily Mood Tracker
Title: Today’s Emotional Weather Report
Instructions: Circle or color the face that matches your mood, and add a quick note if you want.
😄 Joyful — feeling light, grateful, or content
🙂 Okay — stable and getting through the day
😐 Meh — low energy, but still functioning
😔 Low — feeling sad, stressed, or unmotivated
😠 Frustrated — irritated or angry
😢 Drained — emotionally exhausted or tearful
Notes Section:
4️⃣ Weekly Energy & Stress Review
Title: How Full is My Cup?
Instructions: Shade in the cup to show your current energy level. Add a note on what’s helping or draining you this week.
[Outline of a coffee cup or water glass — to be filled in]
- This week’s biggest energy drain: ___________________________
- This week’s biggest energy boost: ___________________________
- One thing I can let go of this week: _________________________
- One thing I will do for myself this week: _____________________
5️⃣ “When I’m Overwhelmed” Quick Plan
Title: Caregiver Crisis Calm-Down
Instructions: Keep this somewhere visible for moments when stress peaks.
Step 1: Pause. Take 3 deep breaths.
Step 2: Step away (even 2 minutes counts).
Step 3: Say out loud: “This moment will pass.”
Step 4: Do one grounding action (stretch, drink water, hold something warm).
Step 5: Call/text someone who understands.