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Self-check for caregivers

Caregiver burnout quiz: a 2-minute self-check

If you are looking after a parent or spouse, this is about you. Ten questions, two minutes, and a plain answer about how much strain you are under and what to do next.

8 minute readUpdated October 9, 2026Written by the Senior Choice Care team

In short

Caregiver burnout is exhaustion that rest does not fix. The National Institute on Aging lists the warning signs: feeling overwhelmed, angry or alone, poor sleep, sadness, physical problems, and skipping your own care. This 10-question self-check shows how many signs you have and how often. A high score means you need relief soon. Call (800) 614-8388 for help.

Written by the Senior Choice Care teamUpdated October 9, 2026. Facts are checked against the sources listed at the end of this page. General information; every family is different.

Self-check for caregivers

Caregiver burnout quiz

Ten questions about the last two weeks. Pick how often each one has been true for you. It takes about two minutes, and nothing you choose leaves this page.

1I feel exhausted, even after a night's sleep.
2I feel overwhelmed or anxious about what comes next.
3I lose patience or snap at the person I care for, or at others.
4I feel cut off from friends, or alone with all of this.
5I have trouble falling asleep or staying asleep.
6I feel sad or hopeless, or I've lost interest in things I used to enjoy.
7I get headaches, pain or other physical problems more than I used to.
8I skip my own meals, exercise, checkups or basic self-care.
9I rely on alcohol, sleeping pills or other medicines to get through the day.
10I feel there is no one who could take over, even for a day.

An original self-check built on the warning signs of caregiver stress that the National Institute on Aging lists. It is not a validated clinical scale and not a diagnosis. If you are worried about your health, talk with your doctor.

What your score means

The quiz adds up how often each warning sign shows up, from 0 to 30. It is not a diagnosis, and it is not one of the research scales doctors use. It is a quick way to put a number on something caregivers often wave away. Use it to start a conversation with your family or your doctor, and take it again in a month.

Why caregivers burn out

Caregivers do a lot for others and often stop doing the basics for themselves. The National Institute on Aging notes that caregivers are less likely to get preventive care like annual checkups, and they tend to have a higher risk of physical and mental health problems, sleep problems and conditions such as high blood pressure. Burnout is not a character flaw. It is what happens when one person absorbs a job meant for several.

Relief that actually exists

  • Respite care: short breaks while someone else takes over, at home, in an adult day program, or for a short stay in a community. The ARCH National Respite Network helps families find it.
  • Your Area Agency on Aging: every area has one, and many run caregiver support through the National Family Caregiver Support Program, including counseling, training and respite. The Eldercare Locator, 1-800-677-1116, connects you to the one near you.
  • Paid help at home: a few hours a week of companion or personal care can give you back your own appointments and sleep. See which level of help fits.
  • Your own doctor: tell them you are a caregiver. They can watch for the health effects of strain and point you to local support.

How to ask family for help

Be specific. "Can you help more?" gets a vague yes. "Can you take Dad to his Tuesday appointments this month?" gets a real answer. Keep a list of tasks and let each person choose one. If asking face to face is hard, send a text. Expect a few people to say no, and don't take it personally.

If you feel hopeless or think about hurting yourself, call or text 988, the Suicide and Crisis Lifeline, any time. If the person you care for is in danger, or you are afraid you might hurt them, call 911.

When the answer is more care for your parent

Sometimes the honest result of this quiz is not "take more breaks" but "the care needed is more than one person can give." Our self-check on whether care at home is still enough can help you look at that side of it.

Running on empty?

Tell us what your week looks like. We will help you find relief nearby, from a few hours of help to a short respite stay. Free.

(800) 614-8388Have us call you

Questions families ask

What are the signs of caregiver burnout?

Feeling exhausted, overwhelmed or anxious, getting angry or impatient easily, feeling lonely, trouble sleeping, sadness or loss of interest, headaches or other physical problems, skipping your own self-care, and relying on alcohol or medicines to cope.

Is this caregiver burnout quiz a medical test?

No. It is an original self-check based on the warning signs the National Institute on Aging lists. It is not a validated clinical scale or a diagnosis. Share your result with your doctor if you are worried.

Where can I get respite care?

Ask your local Area Agency on Aging, which you can find through the Eldercare Locator at 1-800-677-1116, or search the ARCH National Respite Network. Adult day programs and short stays in a community are common options.

How often should I take the quiz?

Every few weeks, or after any big change, such as a hospital stay, a new diagnosis or a move. Watching the score change over time tells you more than one result.

Sources

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