The Sandwich Generation: Balancing Work, Kids, and Aging Parents
As a working mom, balancing a career and raising children is already a packed schedule with little time to yourself. When you add caring for aging parents, it’s a recipe for disaster for your own mental and physical health. I’m a member of the “Sandwich Generation”—a term for those of us smooshed between supporting our children and our parents like peanut butter and jelly.. It’s a unique challenge that often comes with an overwhelming amount of stress. Here are some strategies that have helped me prioritize my health.
Prioritize Self-Care
You can’t pour from an empty cup. Caring for others is demanding, and if you don’t prioritize your own mental, physical, and emotional well-being, burnout is inevitable. Whether it’s a short daily walk, meditation, or reading a book, taking time for yourself isn’t a luxury—it’s essential for maintaining energy.
Delegate Responsibilities
This one was the hardest for me. You don’t have to do it all. Look for ways to delegate both at work and home. Consider hiring a part-time caregiver for your parents or arranging a family meeting to share caregiving responsibilities with siblings. I found local non-profit organizations that help with meals and rides for little or no cost. In the workplace, talk to your employer about flexible hours or remote work options that can help you manage both worlds without feeling like you’re constantly pulled in two directions.
Set Boundaries
As a caregiver, it’s easy to feel like you need to be “on” all the time. However, setting boundaries can help reduce stress. This might be establishing specific times when you focus solely on work and others when you're fully available for family. Remember, it’s okay to say no when your plate is already full.
Use Technology to Stay Organized
From medication reminders to virtual doctor’s appointments, technology can make caregiving easier. Apps like CareZone or Google Calendar can help you track your parents’ medical needs, upcoming appointments, and tasks. Virtual assistants like Alexa can even help remind your parents to take medications or complete daily tasks while you’re away.
Ask for Help
One of the hardest things to do is to ask for help—but it’s often necessary. Whether it’s friends, extended family, or community support groups, don’t hesitate to reach out. Many communities offer local support groups for caregivers, and connecting with others in the same situation can provide both emotional support and practical advice.
Practice Mindfulness
Mindfulness can be a game-changer when it comes to managing stress. Practices like deep breathing, meditation, or focusing on the present moment can reduce stress and improve your overall well-being. Even just 5 minutes of mindfulness during a hectic day can make a big difference.
Being part of the Sandwich Generation is no small feat, but with the right support, it’s possible to manage both your family and career while caring for your aging parents. Remember to be kind to yourself, ask for help when needed, and set boundaries to protect your mental health. By balancing your needs with those of your loved ones, you can provide care without losing sight of your own well-being. This site is a fantastic source of information for caregivers and sandwich generation members.
