If you’re providing care for your children and parents as a sandwich generation caregiver, you may be familiar with the stress that can arise from this role. Sandwich generation caregivers provide care for parents and children; thus, they are “sandwiched” between their various responsibilities.
Balancing several different responsibilities and demands on your time can be challenging, and it can feel overwhelming to have this much on your plate. Discover how to navigate the stress that can come with being a sandwich generation caregiver with these strategies.
How Sandwich Generation Caregivers Can Help Manage Stress
Being a caregiver for others can sometimes feel overwhelming and like there isn’t much time left for you to care for yourself. Managing the stress that arises from being a caregiver is important so you can care for your mental health and wellness and be there for those who need you.
Ensure you have a strong support system.
You don’t have to do everything on your own, and it’s OK to ask others to help you. There are several resources available who can provide help, such as your partner, other family members, and friends. They can help by running errands, doing housework, preparing meals, and other tasks.
You can also ask parents and children to be responsible for certain tasks or chores that help your family’s household run more smoothly. Designating tasks and asking for help when needed can relieve you of feeling like you have to do everything on your own.
In-person or virtual support groups can also help manage stress, giving you space to vent confidentially, share ideas, and get tips from others. In these groups, you may find other sandwich generation caregivers who are experiencing similar situations.
Practice good self-care.
Taking care of yourself can affect your ability to care for others. It’s common for caregivers to put their own needs last, but it’s essential to provide yourself with the care and compassion you give others.
Think about what self-care means to you. Is it doing a hobby, meditating, or spending time with friends? The things that are meaningful to you can help replenish your energy and reduce stress.
Following a healthy diet and staying as physically active as possible can also help manage stress and provide you the energy to make it through the day. For example, drink plenty of water to stay hydrated, and eat proteins, fruits, vegetables, and whole grains to boost your energy levels.
Establish a routine.
Balancing caregiving responsibilities with work, family, and personal time can feel like a lot, but a structured routine can bring some much-needed consistency. Establishing a predictable schedule helps ensure that important tasks don’t get overlooked while also reducing stress for everyone involved.
Talk with your family about how to effectively work together to ensure the household runs smoothly. For example, creating and updating a detailed calendar with appointments, events, and other important dates can help keep everyone on the same page and avoid overlooking important details. Setting a routine can also help you better divide tasks and avoid last-minute surprises. A well-organized routine can help provide you with a sense of control, ensuring you’re able to manage your responsibilities while still making time for yourself.
Maintain good communication.
Clear and open communication is essential when juggling caregiving responsibilities. As a sandwich generation caregiver, you’re balancing the needs of multiple family members, making it all the more important to keep everyone informed and involved.
Have honest conversations with your partner, parents, children, and siblings about expectations, challenges, and concerns. This can help prevent misunderstandings, ease tensions, and ensure everyone is on the same page. How you choose to communicate is up to you and should be based on what works for your family. You may choose to have an in-person family meeting, group text, or shared calendar to ensure you’re all working together and making caregiving responsibilities more manageable for everyone.
Bring Balance to Your Unique Demands
Sandwich generation caregivers have a lot to handle as they juggle the responsibilities of their parents, children, relationships, careers, and more. Find out how to balance your duties and care for yourself and your family in:
