When you are running on empty

What has started to slip?

• Sleep: being alert for calls, checking on someone or replaying events at night.
• Work: missed shifts, poor concentration or using annual leave for emergencies.
• Relationships: cancelling plans, withdrawing or having no conversation that is not about the crisis.
• Physical health: postponing appointments, meals, movement or medication of your own.

Carers UK says caring can place heavy demands on physical and emotional energy, and advises carers not to lose sight of their own health needs.

Make one reduction this week

1. Write down the regular tasks you are doing.
2. Mark the tasks only you can do.
3. Choose one remaining task to hand over, pause or ask a service about.
4. Tell the other people involved what is changing and from when.

Mind recommends getting a clear picture of what you can do, what you need help with and how you will know that you need a break.

Ask for practical support

In England, a carer's assessment looks at how caring affects you and what support may help. It may lead to information, a support plan or practical help, depending on your needs and local eligibility. Carers UK says arranging a break may involve both your assessment and an assessment of the person you support.

If sleep or your health is being affected

Carers UK provides specific guidance about sleep and recommends speaking to your GP if a health problem is affecting your rest. Your GP can also discuss your own physical and mental health rather than only the needs of the person you support.

Here for Someone is an independent information project. It is not a helpline or medical service. This page organises public guidance from the organisations linked beside the relevant information; it has not been clinically reviewed by Here for Someone.

Sources checked: 27 August 2026