Four Self-Care Tips for Sandwich Generation Caregivers
According to the National Alliance for Caregiving, more than 11 million Americans are providing care for an adult family member, in addition to caring for their own children at home. Such caregivers are often referred to as the “Sandwich Generation.” Most American sandwich generation caregivers are female, employed, and in their mid-40s.
The Bureau of Labor Statistics analyzed data from the National Longitudinal Survey to better understand the sandwich generation. According to their findings, nearly 80 percent of sandwich generation caregivers spend at least 23 hours a week caring for their aging parents or in-laws. Approximately 30 percent spend 26 hours a week assisting their children. In aggregate, sandwich generation caregivers spend approximately 1,350 hours a year providing unpaid care to both aging parents and children.
July is National Sandwich Generation Month. Caregiving for one generation, let alone two, can certainly take a toll on the caregiver. While it can be rewarding to care for others, it can also be stressful. It’s important that sandwich generation caregivers take time for themselves to prevent caregiver burnout. Here are four self-care tips for sandwich generation caregivers to keep themselves healthy and strong.
Establish Boundaries Around Your Time
Many caregivers perpetually push aside their own needs to help their aging parents or children. There’s just not enough time in the day to care for two generations and themselves, so they sacrifice their own personal needs. However, establishing healthy boundaries around their time allows sandwich generation caregivers to make time for themselves. Limit the number of visits you make to your aging parents each week. Step back from extracurriculars in your own life for this season, especially if they add more stress to your life. Learn to say “no” every now and then. When you establish healthy boundaries, you’ll clearly see what can and cannot do within the parameters of your day.
Prioritize Your Sleep
Adequate sleep is essential for maintaining a healthy lifestyle. Studies have shown that consistent sleep leads to improved concentration and productivity, better physical performance and can even strengthen your immune system. Likewise, sleep loss reduces your ability to interact socially and process emotions. It’s essential that sandwich generation caregivers prioritize their sleep so that they are in optimal health to provide care. As you establish boundaries around your time, include time for sleep. Aim to get between seven to eight hours each night. Create a bedtime routine to help you fall asleep quickly and stay asleep all night long.
Do Something for You Every Day
Sandwich generation caregivers can quickly lose track of themselves as they care for others. Prevent self-neglect by doing something for yourself every day. It doesn’t have to be anything big or take a lot of time. Start by going for a walk around the neighborhood or enjoying a cup of coffee on the lanai. Take up journaling or try mindful meditation. If you struggle to do something just for you each day, schedule it on your calendar so that you can ensure it happens. Remind yourself that you deserve this moment just for you, and it’s only helping you become a better caregiver.
Ask for Help
Although it might not seem like an act of self-care, asking for help is the most courageous self-care act a sandwich generation caregiver can do. You cannot do it all. The sooner you recognize your own limitations, the sooner you can reach out to receive the help you need. Most sandwich generation caregivers carry the burden of caregiving alone, even though they have a support network available to them. Before you burn out, ask for help. Ask your spouse to run errands or your siblings to pitch in where they can. Ask those you care for to do as much as they can for themselves. If you don’t have a support network, consider professional caregivers to walk the caregiving journey with you.
Self-care is essential yet can be easily overlooked in the lives of sandwich generation caregivers. Fortunately, Visiting Angels North Fort Myers is here to help. We provide compassionate, dedicated caregivers to assist older adults with non-medical care needs, such as bathing, dressing, cooking, cleaning, and companionship. We go the extra mile to make getting started with home care easy and stress-free for families. Whether you need temporary respite care to give yourself a break or want more consistent help throughout the year, we are here for you. Simply contact us today by calling 239-226-1620 so that we can learn more about your loved one’s care needs and living situation.