Preventing Caregiver Burnout in the Sandwich Generation
The "sandwich generation" refers to adults, typically in their younger to middle years, who are juggling the responsibilities of raising young children or supporting adult children, while also caring for their aging parents. Approximately 23% of U.S. adults fall into this category, (Mental Health America, 2025). Although we provide care out of love and responsibility, the demands can quickly become overwhelming. One of the biggest challenges caregivers face is burnout, which is characterized by physical, emotional, and mental exhaustion.
If you identify with the sandwich generation, it’s crucial to recognize the signs of burnout and take proactive steps to protect your well-being. Here’s how you can manage your caregiving responsibilities without losing yourself in the process.
1. Acknowledge the emotional weight
Witnessing your parents age can take an emotional toll. You may feel a variety of emotions such as; sadness, guilt, frustration, or even resentment at times. All of these feelings are normal, but they can also contribute to burnout. Recognize that it's okay to feel this way and that you're doing the best you can. Acknowledging your emotions allows you to process them rather than suppress them, we’re human after all.
2. Set Realistic expectations
Caregivers often put immense pressure on themselves to "get it all done." But it's important to remember that you can’t be everything to everyone. Setting realistic expectations and understanding your limits is key. It's okay to ask for help, delegate tasks, or even let certain things slide. You are not a failure for prioritizing your own well-being. Managing time is one of the greatest challenges of the sandwich generation. With so many responsibilities, it can feel impossible to stay on top of everything. Try creating a daily or weekly schedule, breaking down tasks into manageable steps. This can help reduce feelings of being anxious and overwhelmed, and give you a clearer idea of what needs to be done and when.
3. Take breaks (and don’t feel guilty!)
It’s easy to fall into the trap of thinking that caregiving should take up all of your time. However, taking regular breaks is vital for maintaining your energy and mental health. Schedule "me-time" each day - whether that’s a walk, reading a book, or simply sitting in silence for a few minutes. Taking time to recharge is essential for being an effective caregiver in the long run.
4. Create and connect with a support system
Although caregiving can be an opportunity for siblings and other relatives to unite and support one another, it can also trigger strong uncomfortable emotions. You may find yourself facing disagreements with family members over decisions about your parent's care, financial responsibilities, and even rehashing past conflicts. You don't have to handle it on your own; connect with your loved ones, local support groups, or seek guidance from a professional. Social workers, counselors, and financial advisors specializing in elder care can help you navigate difficult decisions, manage financial concerns, and provide emotional support.
5. Prioritize your health, yes that includes your mental health
It’s easy to neglect your health when you’re busy caring for others, but it's crucial that you prioritize your own well-being. Ensure you're eating nutritious meals, getting regular exercise, and getting enough sleep. When you feel better physically, you’ll have more energy and patience to care for those around you. Caring for others can take a toll on your mental health. If you find yourself feeling consistently overwhelmed, anxious, or depressed, seeking professional mental health support is critical. If you need additional support navigating this life transition, I encourage you to reach out to me or my colleagues, we are here to support you.
In conclusion…
Being part of the sandwich generation means you’re selfless, loving, and dedicated to both your children and aging parents. However, to continue giving, you must take care of yourself first. Burnout doesn’t have to be inevitable. Remember; taking care of yourself is not selfish; it’s necessary. After all, you can only pour from a cup that’s full.
-Melissa Reyes Martinez, LMSW
Mental Health America. (2025.). Caregiving and the sandwich generation. Mental Health America.https://mhanational.org/resources/caregiving-and-the-sandwich-generation/#:~:text=The%20term%20%E2%80%9Csandwich%20generation%E2%80%9D%20refers,part%20of%20the%20sandwich%20generation
