Navigating the 'Sandwich Generation': Essential Strategies for Caregivers

By: Jennifer Brown, Mental Health Specialist | Tuesday, May 20, 2025 | Healthy Living

Caregiver and senior woman holding tablet. Credit: Getty Images

When people hear the word sandwich, they often think of layers of turkey, cheese, and maybe a condiment. But for the “sandwich generation,” the layers are real, and they’re not made of deli meat. Instead, this term refers to adults, typically in their 30s to 60s, who are caught in the middle of caregiving for both children and elderly parents. The pressures from both sides can leave the caregiver feeling squeezed, hence, the "sandwich generation" metaphor.  

Understanding the Sandwich Generation

The term was first coined in the early 1980s by Dorothy Miller, a social worker and professor. The phrase has evolved to reflect the evolving dynamics of modern family life, including extended lifespans, economic instability, and adult children staying in the home longer. Those in the sandwich generation often find themselves juggling the pressure of balancing multiple caregiving roles, usually while working full-time, which can lead to burnout, stress, and financial strain.  

To manage this demanding role, it's essential to have a plan. Here are some strategies that could be helpful. 

Setting Boundaries: Protecting Your Time and Energy 

When you’re stretched, it’s easy to say yes to everything. But without clear boundaries, burnout is inevitable. Here’s how to set and maintain them: 

• Know your limits: Be honest about how much time, energy, and emotional bandwidth you can give. Overcommitting only leads to resentment and exhaustion. 
• Communicate clearly: Be upfront about what you can and cannot do. For example, “I can help you with errands on Saturdays, but I can’t be available during my work hours.” 
• Schedule “off” time: Block out periods on your calendar that are just for you. Treat this time like any other appointment—and don’t cancel it unless necessary. 
• Delegate and ask for help: Share responsibilities with siblings, involve your partner, or outsource what you can (use a cleaning service or arrange meal delivery). 
• Limit guilt: Protecting your well-being helps everyone. A depleted caregiver is less effective—and less emotionally available—than one who cares for themselves. 

Prioritizing Self-Care: Filling Your Cup First 

Self-care isn’t selfish; it’s survival. It’s easy to put yourself last, but doing so compromises your ability to care for others. Here’s how to put your well-being on the to-do list: 

• Start small and stay consistent: Even 10 minutes a day to breathe deeply, walk outside, or read something enjoyable can refresh your mind and body. 
• Move your body: Physical activity helps reduce stress and boost mood. Find something that works for your schedule and energy level. The YMCA offers a variety of group exercise classes for varying fitness levels and abilities.
• Sleep is a must: Chronic fatigue impairs decision-making and mood. Prioritize a sleep routine.
• Say yes to joy: Make time for things that feed your spirit. These moments are not indulgences; they’re mental health maintenance. 
• Seek emotional support: Whether through a friend, therapist, or support group, sharing your experience helps validate your feelings and reminds you that you’re not alone. The Y has resources to help individuals and families find local support and make connections.

Communicate Proactively: Talk Early and Often 

Avoid waiting until a crisis forces a conversation. The more proactive you are, the less chaotic things become down the line. 

• Be honest, but kind: When delivering difficult news, use clear, compassionate language. For example: With a parent, say, “I want to help you stay independent, but I also need to know when you need help with medications or appointments.” With a teen: “I know you’re used to having my full attention after school, but lately I’ve been helping Grandma more. Let’s find time just for us this weekend.” 
• Listen, don’t just talk: Active listening makes people feel respected and reduces tension. When people are frustrated or acting out, sometimes being heard is more important than being “fixed.” Reflect their concerns to them and validate their feelings, even if you can’t solve the problem immediately. 
• Document important conversations: For high-stakes issues like finances, healthcare, or legal matters, write things down. Create shared documents or calendars for medical appointments, legal decisions, or caregiving schedules. This helps reduce miscommunication and gives everyone the same information. 
• Include the whole family when possible: Don’t do it alone. Involve siblings or other family members in discussions, decisions, and caregiving duties. Likewise, talk with your spouse or partner about how caregiving responsibilities affect your relationship and household needs. Teamwork starts with transparency. 
• Be ready to revisit conversations: Situations change—parents' needs increase, kids grow up, your capacity fluctuates. Treat communication as an ongoing process, not a one-time talk. Revisit key topics periodically to ensure everyone is on the same page. 

Planning: Be Proactive, Not Reactive 

One of the biggest concerns for those in the sandwich generation is managing the financial burden, housing, healthcare, and legal considerations. 

• Review Your Budget Regularly: Take a detailed look at your finances, including income, savings, and monthly expenses. Allocate funds for both caregiving and educational expenses while also considering long-term goals like retirement. 
• Set Up Emergency and College Funds: Caregiving can come with sudden costs, so aim to have three to six months’ worth of expenses in an emergency fund to cover unexpected situations. Consider setting up a 529 plan to reduce the burden of college expenses. 
• Insurance, Health Care and Legal Matters: Check your health insurance coverage and that of your parents, especially long-term care or elder care coverage. Ensure that both your life insurance and your parents' policies reflect your responsibilities. Explore long-term care insurance, advance healthcare directives (end-of-life wills, etc.), power of attorney, and guardianship. 
• Talk About Long-Term Housing Options: Conversations about aging in place (staying in their own home as they age) should start early. Explore whether home modifications are needed, when to move into assisted living, or if someone in the family can provide care at home.  

Regularly Reassess and Adjust Plans 

The most important part of future planning is recognizing that life changes. What works today may not be possible tomorrow, so regularly reassess and adjust your plans every six months to a year to review your financial situation, caregiving arrangements, and health plans. This ensures you are prepared for the next phase and that your family is aligned on what needs to happen moving forward. Seek support from siblings or extended family members, or find community services or support groups (online or in-person) to connect with others in similar situations.  

Free Workshop on May 28, 2025

The Metro Y Mental Health Team is offering a free workshop on May 28 called Balancing Acts: Empowering the Sandwich Generation Caregivers. Register online or call 973-758-9039 to attend.