Important: If you feel unsafe, hopeless, or unable to cope, reach out for immediate help.
In the U.S., you can call/text 988 . If you think there’s an emergency, call local emergency services.
This tool is educational and not a diagnosis.
Region
United States (show 988)
Outside U.S. (general guidance)
Used only for crisis-resource messaging.
Caregiving role
Family caregiver
Partner/spouse caregiver
Parent caregiver
Friend/support person
Professional caregiver
Caregiving duration
Under 3 months
3–12 months
1–3 years
3+ years
Long duration can increase cumulative strain.
Your age
Sleep quality
1 — very poor
2
3 — okay
4
5 — great
Caregiving hours/week
Work status
Working full-time
Working part-time
Retired
Not working
Other dependents
None
Kids
Elder care (other)
Both kids + elders
Physical assistance required
None
Some (light help)
Moderate (transfers, frequent help)
Heavy (lifting/mobility daily)
Medical complexity
Low
Moderate
High
Appointments, meds, monitoring, symptom management.
Out-of-pocket costs/month
$0–$100
$100–$500
$500–$1,500
$1,500+
Emotional load (1–5)
Emotional exhaustion
1 2 3 4 5
Anxiety / worry
1 2 3 4 5
Overwhelmed
1 2 3 4 5
Isolation
1 2 3 4 5
Irritability
1 2 3 4 5
Meaning / purpose felt
1 — very low
2
3 — some
4
5 — strong
Protective factor (buffers strain).
Support + self-care
Family support
None
Some
Strong
Professional support
None
Some
Strong
Respite breaks
Rarely/never
Monthly
Weekly
Multiple times/week
Exercise days/week
0
1
2
3
4
5
6
7
Time for you (hrs/week)
Nutrition consistency
1 — very low
2
3 — okay
4
5 — strong
Red flags (optional)
None
Panic, frequent anxiety spikes
Depressed / hopeless feelings
Feeling unsafe / thoughts of self-harm
This only changes safety messaging (not a diagnosis).
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Capacity meter: —
0–29 Critical overload
30–49 Burnout risk
50–69 High stress
70–84 Strained but stable
85–100 Sustainable
Overview
Breakdown
Action Plan
Support Checklist
Safety
Your overview
GTG note
Breakdown
Action plan
Support checklist
Safety + crisis resources