9 Ways to Relieve Stress as a Working Caregiver (UK Guide for 2026)

Balancing a job with caring for a loved one can feel overwhelming. Many working caregivers in the UK experience chronic stress, exhaustion and burnout while trying to meet both professional and personal responsibilities.

If you’re feeling stretched thin, you’re not alone - and there are practical steps you can take to protect your wellbeing.

Here are 9 effective ways to relieve stress as a working caregiver, including how to make use of your legal rights.

1. Use Your Carer’s Leave Entitlement

Since April 2024, eligible employees have the right to unpaid leave under the Carer's Leave Act.

You can take up to one week of unpaid leave per year to provide or arrange care for a dependent with a long-term care need.

You don’t have to take it all at once. Leave can be:

• Full days
• Half days
• Non-consecutive

Using this time strategically for appointments or care planning can significantly reduce stress.

2. Request Flexible Working

Flexible working can ease the pressure of juggling care and employment. Options may include:

• Remote or hybrid work
• Adjusted start and finish times
• Compressed hours

Reducing commuting time alone can lower daily stress levels.

3. Plan Your Week in Advance

Uncertainty fuels anxiety. Try creating a weekly plan that includes:

• Medical appointments
• Medication schedules
• Work deadlines
• Backup care arrangements

Even a simple calendar overview can restore a sense of control.

4. Communicate Openly With Your Employer

If you feel comfortable, let your manager or HR team know about your caregiving responsibilities.

Clear communication helps:

• Set realistic expectations
• Adjust workloads temporarily
• Prevent misunderstandings

Many employers want to retain experienced staff and will support practical solutions.

5. Set Clear Boundaries Between Work and Care

When working from home, the lines can blur.

Protect your energy by:

• Defining clear work hours
• Creating a dedicated workspace
• Turning off work notifications after hours

Boundaries are essential to prevent burnout.

6. Share the Responsibility Where Possible

You don’t have to carry everything alone. Consider sharing the responsibility with:

• Family members
• Friends
• Local carers’ support groups
• Community services

Delegating even small tasks can make a big difference.

7. Prioritise Sleep and Physical Health

Chronic stress impacts both body and mind.

Small daily habits can help:

• Maintain a regular sleep routine
• Take short walks
• Stay hydrated
• Eat balanced meals

Looking after your physical health strengthens emotional resilience.

8. Watch for Signs of Burnout

Burnout doesn’t happen overnight. Early warning signs include:

• Constant fatigue
• Irritability
• Difficulty concentrating
• Feeling emotionally numb

If you notice these symptoms, it may be time to reassess your workload or seek support.

9. Seek Professional Support if Needed

If stress becomes overwhelming, consider speaking to:

• Your GP
• A mental health professional
• An Employee Assistance Programme (EAP)

Getting help early can prevent long-term health issues.

Frequently Asked Questions

How can working caregivers reduce stress quickly?

Quick stress relief strategies include:

• Taking short breaks during the day
• Using breathing exercises
• Prioritising urgent tasks only
• Asking for help‍

What rights do working caregivers have in the UK?

Eligible employees have the right to take unpaid leave under the Carer’s Leave Act 2023 to care for a dependant with long-term care needs. They may also request flexible working arrangements.

Is carer’s leave paid?

Statutory carer’s leave is unpaid, although some employers offer enhanced benefits.

Being a working caregiver is demanding - emotionally, physically and mentally. But with the right strategies and a clear understanding of your rights, it is possible to reduce stress and create a more sustainable balance.

Find out more about how KareHero supports families.