While caregiving across generations isn’t new, today’s sandwich generation faces a uniquely intense version of it. Some individuals are simultaneously caring for ageing parents while supporting their own children—sometimes young, sometimes grown and still needing help. The emotional, financial, and physical demands of this role can be relentless, often leading to chronic stress, compassion fatigue, and burnout.
Being pulled in multiple directions can lead to mental health struggles. Those part of the sandwich generation often face increased rates of depression, anxiety, guilt, shame, and financial worry. Oftentimes, these individuals also experience little time for self-care and recharging which inevitably exacerbated mental health issues even further If you are part of the sandwich generation, recognizing these challenges is the first step toward creating a self-care plan that preserves your mental and emotional well-being. It can be helpful to make yourself a checklist of priorities: activities that recharge you, foods that nourish you, and quality time activities spent with those you care for and love. Make it a goal to check off at least 2 items from the list per week to keep you focused on ensuring your own wellbeing.
Alongside self-care, boundaries are another crucial step in creating space for yourself while caring for others. Give yourself permission to say no when necessary. Not every obligation requires your attention immediately. By prioritizing your own well-being, setting healthy boundaries, and successfully administering to the needs of others with a discerning mindset, you can set appropriate parameters to avoid burn out. It’s essential to acknowledge feelings rather than suppress them. Journaling, talking to a mental health professional, or engaging in mindfulness exercises can help process emotions effectively. Meditation and breathing exercises can also be powerful tools for managing stress. If you need a quick escape during the day, try finding a quick guided meditation on YouTube. They’re free and there are hundreds of different ones available to suit any need.
Building a strong support system of friends, family, and/or caregivers is necessary, and can make a world of difference. Asking for help is not a sign of weakness—it's an important strategy for managing responsibilities. This cannot be overstated. No one can do all of those roles by themselves. Practice asking for help and it will become second nature. Support groups for caregivers can also offer guidance and validation.
Time can be a precious resource for those needing to balance their time between caring for their children and their parents. Using technology can be useful for small tasks like reminders, grocery delivery, and scheduling appointments so they don’t get missed. It may seem small in the moment, but this use of technology can save time that can be directed to self-care or connecting with a support network.
Economic burden is common among the sandwich generation, so exploring options such as budgeting tools, financial advisors, or credit counselling agencies can help alleviate pressure. Planning for long-term needs—like elder care and children’s education—can also prevent future burdens. It is never too early to start having these conversations, and being prepared today means one less worry in the future.
One of the most overlooked aspects of mental well-being is practicing self-compassion. You are doing the best you can in an extremely challenging role. Acknowledging your efforts, giving yourself grace, and not sweating the small stuff – remembering to find the humor and let go of perfectionism, can ease emotional stress.
Being part of the sandwich generation can be exhausting, but prioritizing mental health is key. By setting boundaries, seeking support, and practicing self-care, you can create a healthier balance for yourself and your loved ones. Caregivers deserve care too—remember that tending to your well-being is not selfish, but essential. If you need help from a mental health professional, please contact Walmsley EFAP to get connected to a counsellor who can help you sort through everything you are dealing with as well as make educated referrals to external agencies if needed.
Rob Baker, MA RCC