If you’ve ever felt exhausted helping your aging parents while also caring for your own children, you’re not alone. Welcome to the sandwich generation. Millions of adults find themselves “sandwiched” between two generations who depend on them every day. On one hand, your kids need your time, energy, and financial support. On the other, your parents may be facing health issues, mobility issues, or simply the realities of growing older.
It’s tiring. It feels like there’s never enough of you to go around. Additionally, you also have to worry about yourself. Your career, your finances, and whether you’re giving either side of your family the attention they deserve. It can be so overwhelming that carving out even a little time for yourself can feel impossible.
The good thing is that you don’t have to carry the weight alone. Handling everything on your own isn’t sustainable. It will eventually burn you out before you even notice it. But there are ways to manage it. By understanding the pressures associated with the sandwich generation, as well as exploring practical strategies, you can start to regain balance.
What is the Sandwich Generation?
When most people talk about the sandwich generation, they mean adults who are simultaneously caring for aging parents (or relatives) and supporting younger dependents, which are either children under the age of 18, or adult children who still need financial or emotional support. Nonetheless, it’s a generation pressed between multiple needs.
A 2021 Pew Research Center study found that about 1 in 4 U.S. adults fit this description. For people in their 40s, the share jumps to over half, making this age group the most affected. Men and women across races and backgrounds experience it, though income and family circumstances shape how heavy the burden feels.
Several trends are making the sandwich generation more common today. Parents are living longer than ever compared to our ancestors, but is often paired with health issues. At the same time, young adults are taking longer to become financially independent due to the rising costs of everything, which extends the years they rely on their parents for support. Add to the fact that many people in midlife are at the peak of their careers. They carry heavy job responsibilities while managing family life. It’s no surprise to see why so many feel caught in the middle.
How Caregiving Affects Your Career, Finances, and Well-Being
The Strain On Your Career
Balancing caregiving with work often means rearranging schedules, leaving early for appointments, or missing deadlines when emergencies happen. Over time, these interruptions can limit career growth and create tension with employers or coworkers. Many in the sandwich generation feel torn between being reliable at work and being present for their families. It is a tug-of-war that rarely feels fair.
Eventually, something has to give. A 2024 survey found that 51% of mothers in the sandwich generation had left a job because of caregiving duties, while more than half reported their paychecks went directly toward family care costs. When careers take a back seat, it also means lower retirement savings, few promotions, and long-term setbacks that ripple into the future.
The Financial Burden
Caregiving is expensive. Family caregivers in the U.S. spend an average of $7,200 per year out of pocket on care-related costs, according to AARP. That includes medical supplies, transportation, and covering bills for relatives who can’t manage on their own.
Many caregivers also drain their own savings. One national survey revealed that over one-third of caregivers stopped saving, 24% exhausted short-term savings, and 13% dipped into retirement accounts to pay for caregiving needs. These choices can put caregivers’ own financial security at risk.
The Toll on Health and Well-Being
Caring for two generations also takes a toll on your health. High-stress caregivers are far more likely to report their health as fair or poor compared to low-stress caregivers. In fact, 43% say their health declined after they started caregiving.
Mental health issues are also common. Research has continuously shown that caregivers are at higher risk of depression, anxiety, and sleep disturbances. These effects often build slowly, which makes it harder for caregivers to notice their own decline until burnout sets in. Recognizing when caring for your loved ones becomes overwhelming is essential to preventing burnout before it takes hold.
Balancing Care for Children and Aging Parents
Raising children while supporting elderly parents means you’re constantly pulled in different directions. One day, you’re helping with the homework. Then, you’re managing your parents’ doctor visits. Both roles are demanding, but together, they can feel impossible.
Open conversations with children and parents can help manage expectations. It’s not about being perfect but about being present where it matters most. For many families, supplementing personal care with professional home care services provides the relief they need to maintain balance. Professional caregivers can provide focused attention at home, which not only maintains independence but also prevents avoidable hospital visits.
Building Support Networks and Community Resources
Caregiving is too big a job to handle alone. Local support groups, faith communities, and caregiving coalitions can connect you with people who understand your struggles. Online forums and caregiving platforms also provide and advice in real time.
Professional support can go a long way. Partnering with home care providers can give you breathing room, ensuring your parents get the attention they need while you focus on your kids, your job, or even just a much-needed break.
Financial Planning Strategies for Sandwiched Individuals (or Families)
Strong financial planning helps reduce stress. Consider these steps:
- Meet with a financial advisor to create a realistic budget.
- Explore employer benefits like flexible spending accounts or dependent care assistance.
- Research state and federal caregiver support systems.
- Protect your retirement savings by setting clear contribution goals.
These steps won’t erase the financial burden, but they’ll give you a roadmap for stability.
Self-Care Techniques for Overwhelmed Caregivers
You can’t pour from an empty cup. Regular exercise, adequate sleep, and maintainin social connections are essential. Even small acts of self-care like taking a walk or practicing mindfulness, can help reduce stress.
If you’re struggling, therapy or counseling can provide tools for managing anxiety and preventing burnout. Remember, asking ofr help is a sign of strength, not weakness.
Preparing for Change
Your caregiving journey will change over time. Children grow more independent. Parents’ needs evolve. Planning for these shifts helps you stay prepared instead of constantly reacting.
That means having conversations about long-term care preferences, exploring care options before a crisis, and updating financial and legal documents regularly. Planning ahead can ease uncertainty and give you more control over what comes next.
If you’re looking for extra support, Absolute Home Care offers customized care plans tailored to your parents’ needs. Our trained professionals can help with daily activities, medication management, and companionship to give you peace of mind and some breathing room. Call us at 1.877.800.9990 or visit our Customized Care page to learn more.