It’s important to address the challenges of being in the sandwich generation. If you or someone you love identifies with being part of the sandwich generation, there are some ways to support your wellbeing:
1. Prioritize self-care
You know how on a plane, you’re instructed to put on your own oxygen mask before helping others? There’s a reason for that. It’s important that you take care of yourself first, or you won’t be able to support anyone else effectively. This isn’t selfish—it’s necessary. Make time for regular exercise, healthy eating, and sufficient sleep. Even short breaks throughout the day can help recharge your batteries. Mindfulness practices, such as meditation or yoga, can also reduce stress and improve mental clarity. If you can’t make time outside of your home, there are many free and paid resources online and through social sites like YouTube.
2. Delegate responsibilities
Don’t hesitate to delegate tasks. Assign household chores to your children or siblings, and involve your partner or spouse in caregiving activities where appropriate. This not only lightens your load but also teaches responsibility and empathy. At work, communicate with your employer about your caregiving responsibilities. Many employers are willing to offer flexible work arrangements to support their employees.
3. Seek support
Go beyond your household. Reach out to extended family members, friends, or community resources for help. In Canada, there are numerous support services available, including home care services, mental health resources, and financial health support. For example, the Canadian Red Cross offers home care services, and the Canadian Mental Health Association provides mental health resources. Additionally, Workplace Strategies for Mental Health provides support for managing stress that may be affecting you in your workplace. Many workplaces also offer Employee Assistance Programs (EAP) that provide counselling and support for caregivers.
4. Financial planning
Effective financial planning can relieve some of the additional stress associated with caregiving. Consider consulting with a financial advisor to create a budget that accounts for caregiving expenses or reduced regular pay. Some options for free financial advice in Canada include Planswell and Wealthfront. Additionally, look into government programs and benefits that may be available to support you if you qualify, such as the Canada Caregiver Credit.
5. Use available technology
Technology can be a valuable tool in managing caregiving responsibilities. Use apps and online platforms to organize medical information, schedule appointments, and communicate with healthcare providers. Virtual support groups and telehealth services can also provide convenient access to resources and support.
6. Set realistic expectations
Understand that it’s okay not to be perfect. You can’t be there for everyone all the time, and that’s okay. Set realistic expectations for yourself and talk to your family. It’s important to recognize your limits and not feel guilty about taking time for yourself.
Caregiving is a continuous responsibility that takes up not only a lot of your time, but your physical and emotional energy as well, often without financial compensation. That’s why it’s important to prioritize your own wellbeing. Make time for self-care to maintain your health and keep going.
All material copyright MediResource Inc. 1996 – 2025. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Balancing-Act-Health-Tips-for-the-Sandwich-Generation