Balancing Act: Health Tips for the Sandwich Generation
Caring for both aging parents and children can be overwhelming, but you're not alone. In Canada, nearly 55% of adults aged 45 to 64 are part of the "sandwich generation," juggling these dual responsibilities. This balancing act can lead to emotional, financial, and physical stress.
A series of demographic changes in Canada has left many adults "sandwiched" between unpaid caregiving responsibilities for both their children and their aging parents. Millennials and Generation X parents often juggle their children's after-school activities and appointments while also helping their aging parents with tasks like shovelling snow, managing household chores, and supporting their health. This dual responsibility can lead to feelings of being overwhelmed and burnout.
Caring for aging parents and kids is tough. Prioritize self-care, seek support, delegate tasks, and plan finances to manage stress and stay healthy.
Caregiving Demand Expected to Rise
According to a Statistics Canada report, millions of Canadians are unpaid caregivers for loved ones, including for parents, spouses, children, or other family members with chronic care needs. In 2022, 42% of Canadians over 15 provided unpaid care, with 13% caring for multiple individuals, often both a child and an older adult. This "sandwiched" generation faces increasing demands due to longer life expectancies and the aging baby boomer population.
Balancing Act
Several factors are contributing to the current situation. Many Canadians are having children later in life, creating a fragile balance for those in their prime career years who must care for both their children and parents. Additionally, the shortage of medical professionals, including personal service workers (PSWs) and nurses, highlighted during the COVID-19 pandemic, has intensified the reliance on unpaid caregivers. As more baby boomers enter this stage of life, the need for caregivers, especially those who are unpaid family members and loved ones, will continue to grow over the next 5 to 10 years.
Impact on Caregivers
Caregiving can feel like an extra shift at work, leading to significant and very real physical, mental, and financial stress. In 2022, 86% of "sandwich generation" caregivers reported at least one negative impact on their health. Many felt tired and overwhelmed, with 74% reporting a mental burden. Half of the respondents experienced financial distress related to their caregiving role, and 66% said their caregiving responsibilities affected their career progression and goals over the past 12 months.
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.
