A quarter of adults in the United States are part of the "sandwich generation." This generation juggles multiple roles as they simultaneously raise their kids and care for aging parents. With so many responsibilities to juggle, adults in this generation may neglect their health and well-being.
However, prioritizing self-care is essential for personal health and happiness and effectively fulfilling responsibilities. Let's explore some strategies for navigating self-care in the sandwich generation.
Understanding the Sandwich Generation
The term "sandwich generation" describes middle-aged adults who are "sandwiched" between the care of their aging parents and the responsibilities of their children. This demographic faces unique challenges, including the following:
- Financial strain: Adults may pitch in their own money to help their parents afford medical bills, fixed payments, and more. They might also house their parents, increasing electricity bills, grocery bills, and other expenses at home. As a result, the sandwich generation may face unique financial burdens.
- Time constraints: Because these adults spend time caring for multiple individuals, they are constantly busy. They often sacrifice activities that they enjoy so that they can care for their loved ones.
- Emotional stress: Raising kids is stressful enough. The sandwich generation gets extra stress when the well-being of their parents becomes their responsibility. These adult children can be in a state of constant worry, causing anxiety and mental health challenges.
- Guilt: These adults are pulled in multiple directions, and they may feel guilty that they can't give 100% to anything. When they are with their partner, they are thinking about their parents. When caring for their parents, they might worry about how their kids are doing in school. These adults often struggle with not feeling good enough.
Why Self-Care Matters
Amid caregiving duties, it's common for members of the sandwich generation to neglect their own needs. However, self-care isn't selfish – it's essential. Self-care gives you the stamina needed to care for others effectively.
Flight attendants instruct passengers to secure their own oxygen masks before assisting others. And family caregivers should likewise take care of their physical, mental, and emotional needs before looking after others.
Neglecting your needs can lead to mental distress and even physical health challenges. Researchers show that chronic stress can lead to headaches, muscle aches, indigestion, and high blood pressure.
RELATED CONTENT: Caregiver Stress Fact Sheet
Strategies for Self-Care
To help adults in the sandwich generation manage their stress, here are some self-care tips.
- Set Boundaries: Establishing boundaries is crucial for maintaining balance. Learn to say "no" when necessary and prioritize tasks based on urgency and importance. Set aside specific times for yourself – whether it's for physical activity, hobbies, or relaxation.
- Seek Support: You don't have to navigate the challenges of the sandwich generation alone. Reach out to friends, family members, support groups, or professional counselors for assistance and emotional support. Sharing your experiences with others who understand can provide valuable insight and validation.
- Practice Mindfulness: Mindfulness techniques include meditation, deep breathing exercises, or yoga. Mindfulness can help reduce stress and promote mental clarity. Carve out time each day for mindfulness practices to cultivate a sense of calm and presence amidst the chaos.
- Prioritize Health: Don't neglect your physical well-being. Make time for regular exercise, eat healthy, and get enough sleep. Remember, you can't effectively care for others if you're not taking care of yourself first.
- Delegate Responsibilities: You don't have to do it all. Delegate tasks to other family members, hire professional caregivers if necessary, or utilize community resources to lighten your load. Asking for help is a sign of strength, not weakness.
- Set Realistic Expectations: Accept that you can't do everything perfectly. You won't be able to make everyone happy. Striving for unrealistic standards only leads to burnout and frustration. Instead, focus on doing the best you can with the resources and time available.
- Find Joy in Small Moments: Amidst the chaos of caregiving, don't forget to savor the small moments of joy and connection. Finding moments of happiness can be rejuvenating — whether it's sharing a laugh with your children, enjoying a cup of coffee with your aging parent, or simply taking a moment to appreciate nature.
- Do Something You Enjoy: Spend a few minutes each day doing something that you enjoy. Listen to music, read a book, or take a bath. This can help you unwind and relax after particularly stressful days.
- Stay Connected: It is easy to disconnect from friends and other family members when you are overwhelmed. It can be hard to find the time to catch up with friends or participate in service. However, staying involved in the community and connected to your close friends can help you destress.
- Be Positive: Despite the craziness of daily life, try to stay upbeat. A positive outlook can help you be better prepared to tackle the day's challenges. Having a positive attitude can also rub off on others.
Adults living in the sandwich generation face unique challenges. However, they are deeply devoted to their loved ones, young and old. As these individuals care for others, they must prioritize their well-being. Remember, you can't pour from an empty cup! Prioritize self-care to ensure you have the strength and resilience to continue caring for others.
If you need a break from caregiving, reach out to your local Caring Senior Service team. We are always ready to lend a hand so that you can prioritize self-care.
