Your day begins with packing school lunches before anyone else is awake and ends with rushing from your aging mother's house to the soccer practice pickup line. It’s only when your head hits the pillow that you realize, yet again, you forgot to eat dinner.
According to the Caregiver Action Network, more than 65 million people in the United States provide care for a chronically ill, disabled, or aged family member or friend during any given year, spending an average of 20 hours per week providing care for their loved one.
What is the "Sandwich Generation"?
“Sandwiched” between an older parent and their children, the 40-59-year-old individuals that make up what is referred to as the Sandwich Generation make up 23% of the U.S. adult population. More than half of American adults in their 40s are raising children and caring for aging parents. This dual responsibility can create emotional, financial, and physical stress, as these individuals must balance the demands of both generations.
Challenges Faced by Sandwich Generation Caregivers
Emotional Stress
Balancing the responsibilities of caring for children and aging parents can be emotionally taxing. Witnessing a loved one age and lose the ability to enjoy activities they once loved, or dealing with health concerns such as dementia, chronic illness, or mobility issues, can be overwhelming. At the same time, raising children who may still be financially dependent, attending school or college, or navigating their own emotional and developmental challenges only adds to the strain. Because you don’t want your aging parent to feel like a burden, you may hesitate to discuss these challenges with anyone, intensifying the emotional weight.
Financial Pressure
The financial strain of supporting others can also increase your emotional stress. Paying for the general cost of living, your child’s education and extracurricular activities, and the medical needs of your aging parent may leave little left over for your personal savings or retirement fund.
Time Constraints
There is only so much time in a day, and family caregivers in the Sandwich Generation often do not have enough of it to take care of both others and themselves. Because you prioritize those who depend on you, it feels as if there are only fleeting moments to make time for yourself. The time you do have is spent balancing your job, family obligations, and chores. With so many demands on your time, you often sacrifice personal time, self-care, and hobbies, leading to feelings of stress or isolation.
Mental and Physical Health
This overall exhaustion and lack of time for hobbies and activities that bring you joy have a direct impact on your mental and physical health. Caregiver burnout and chronic stress can lead to issues like sleep deprivation, anxiety, depression, and physical ailments.
Tips For Managing Sandwich Caregiving Responsibilities
Communicate Your Struggles
If you’re struggling, speak up. Acknowledge that your frustration is valid and not something to feel guilty about. Talk to other family members about how they can support you, and if possible, have an open conversation with your aging parents about their care needs.
Prioritize Your Wellbeing
Self-care is not selfish. If you are mentally and physically healthy, you will be better equipped to take care of others. Self-care can pose a challenge for members of the Sandwich Generation, and some seasons of life will be more difficult than others. However, start by asking for support, taking breaks, preparing nutritious meals, finding creative ways to sneak in exercise even when you don’t have time for a full workout, and carving out time to speak with a friend or a mental health professional.
Consider Financial Health
If you are concerned about your financial health, start by getting organized. Create a budget with all of your expenses to see where you can cut back on spending. Then, take some time to see if there are any financial assistance programs for family caregivers, such as tax credits, subsidies, or government benefits, that may help offset caregiving costs.
Stress Management
Even with the right support system and a financial plan in place, caregiving for two generations can be incredibly stressful. Set realistic expectations for yourself and delegate tasks you can't manage to other family members. Find healthy ways to cope with stress, such as journaling, walking, or meditation. On days when you don’t have time for a longer stress-management activity, practice mindfulness and deep breathing exercises during small moments, like waiting in line, sitting at a red light, or as you're falling asleep.
In-Home Care as a Stress-Relief Option for Sandwich Generation Caregivers
An effective way to alleviate stress and ensure the well-being of both you and your aging loved one is to consider in-home care services. Trained in providing personalized support, in-home caregivers assist with your aging family member’s needs, allowing you to focus on other responsibilities and take time for self-care.
Non-medical in-home care services can include companionship, meal preparation, help with household duties, personal care, and transportation. In-home care is ideal for aging adults who can no longer safely live independently but wish to age comfortably in their own homes.
The length of care is entirely dependent on your family’s needs, with respite care services offering a break for family caregivers that can range from a few hours to several weeks.
In-Home Care in Bryan/College Station
At HomeSpark, we understand the unique challenges that family caregivers in the Sandwich Generation face. Through customized care plans, we aim to give you peace of mind that your aging parent has the best possible quality of life as they age. Contact us to request more information.