S4 Ep 3 Breaking Free from Caregiver Guilt: Why You Deserve Rest Without Regret

Welcome back to the Caregiver Secrets Podcast! This show offers practical advice, stories, and support for caregivers. Thank you for listening. Remember, you're not alone; we're here to share the caregiving journey together.

Please note that the information provided here is not intended as medical, financial, or health advice. For specific concerns, I recommend consulting with qualified professionals. My purpose is to provide information and support to the best of my ability, but the decisions you make are entirely your responsibility. With that in mind, let us proceed.

Ever feel like you should be doing more, even when you’re already stretched thin? Today, we’re tackling one of the biggest hidden struggles—caregiver guilt. And we’re getting rid of it, for good.

I think this is a great story to help shed some light on our topic.

Sharon had always been a rock for her family. When her husband, Daniel, was diagnosed with ALS, she didn’t hesitate to take on the role of his primary caregiver. She did everything—bathing him, feeding him, managing his medications, advocating for him at doctor’s appointments. But no matter how much she did, it never felt like enough.

Guilt haunted her. She felt guilty when she left him alone for a few hours to run errands. She felt guilty when she was exhausted and secretly longed for just one day off. She even felt guilty when she found herself laughing at a friend’s joke—because how could she laugh when Daniel was suffering? The more she tried to push these feelings away, the stronger they grew. She told herself, If I truly loved him, I wouldn’t feel this way.

One night, after an especially tough day where Daniel had been in pain and nothing she did seemed to help, she broke down. Tears streamed down her face as she whispered, “I should be doing more.”

That was the night she realized something had to change.

Caregiver guilt is real, and it’s powerful. But it’s also misleading. Guilt tricks you into thinking that no matter what you do, it’s never enough. It makes you believe that rest is selfish, that joy is wrong, and that your worth is measured only by how much you sacrifice. But let’s talk about what the research actually says.

Studies from Harvard Medical School show that caregiver guilt often stems from something called the Guilt Loop. Our brains are wired to focus on what we didn’t do rather than what we did. It’s a mental trap that leads to decision fatigue, resentment, and burnout.

But not all guilt is bad. There’s a difference between good guilt and toxic guilt.

Good guilt is when you recognize a real mistake and make changes. Maybe you snapped at your loved one out of frustration—acknowledging it and making amends is a healthy response.

Toxic guilt, however, is when you feel guilty simply for being human—for needing rest, for feeling joy, for not being perfect. And that kind of guilt? It needs to go.

So how do we break free? Here are three science-backed strategies that can help.

First, use the Would I Say This to a Friend? technique. If a close friend told you they were exhausted and needed a break, would you shame them? Or would you tell them they’re doing their best and deserve rest? If you wouldn’t say it to a friend, don’t say it to yourself.

Second, apply the 80/20 Caregiving Rule. Studies show that perfection isn’t just unrealistic—it’s actually harmful. When caregivers chase perfection, they experience higher rates of stress-related illness and burnout. But here’s the truth: 80% of caregiving is about consistency, love, and showing up. The other 20%? It’s about grace. Allowing yourself to be imperfect and human.

Finally, Reframe Rest as a Responsibility. This is a big one. Rest is not a luxury—it’s part of the job. If you drive a car without stopping to refuel, it breaks down. If you care for someone without refueling yourself, you break down. And research shows that when caregivers take even small, regular breaks, their ability to provide quality care improves significantly.

Sharon learned this firsthand. She started journaling her guilt thoughts and asking herself, Would I say this to a friend? She started letting go of the impossible standards she had set for herself. And most importantly, she stopped treating rest as something she had to “earn.” She began taking small breaks—walking outside for ten minutes, listening to music, calling a friend. At first, the guilt tried to creep back in. But she reminded herself: Daniel needs a caregiver who is strong, not one who is falling apart. And over time, she found more peace in her role.

Here’s something I want you to remember today: You are enough. Caregiving is not about doing it all—it’s about showing up with love. And that means loving yourself, too.

I’d love to hear from you. What’s one guilt thought you’re letting go of today? Share it in our Facebook group at bit.ly/CaregiverSecretsOnFacebook. And if you’re looking for more encouragement, grab a free copy of my book, Get Risen, at bit.ly/GetRisen.

Caregiving is hard, but you are not alone. Let’s keep learning, growing, and finding new ways to bring more peace to our journey. Until next time, take care.