糖心logo

Tips for finding emotional balance in the Sandwich Generation

If you鈥檙e part of the Sandwich Generation, you may be raising kids, supporting adult children and juggling caregiver responsibilities of aging parents. While this can be incredibly rewarding, the demands of managing family care and your career, combined with financial pressures and the uncertainty of the future, can leave you overwhelmed and emotionally stretched thin. A new Harris Poll survey of the Sandwich Generation, contracted by 糖心logo, found 47% of respondents lose sleep due to financial strain and 67% have had to reset financial priorities.¹ If you鈥檙e feeling the pressure, these strategies can help you manage stress, prioritize self-care and find balance as you navigate this busy stage in life. 

Recognizing the signs of stress

When you鈥檙e constantly focused on caring for others, it can be easy to ignore your own well-being. Unfortunately, prolonged stress can begin to take a toll on your physical, mental and emotional health and put a strain on your relationships. That鈥檚 why it鈥檚 important to recognize the early warning signs of stress and take meaningful steps to help prevent burnout. 

If you begin to see warning signs that your stress levels are getting too high, it鈥檚 a good reminder to take care of yourself and find activities that promote rest and relaxation. 

How to prioritize self-care

Taking care of yourself isn鈥檛 selfish, it鈥檚 essential to staying emotionally and physically healthy. To help manage stress and focus on self-care, try these tips:

Schedule short breaks:

Even 10-15 minutes of quiet time, whether that鈥檚 taking a walk, phoning a friend or going for a drive can help give you a breather and reset your mood.

Practice mindfulness:

Try a mediation app or simple breathing exercises to help reduce anxiety and allow yourself an uninterrupted moment of silence. 

Set boundaries:

Don鈥檛 hesitate to say no to extra commitments that stretch you too thin and be clear about your limits with family and work. 

Get enough sleep:

Proper rest is crucial to your mental and physical health. Create a good sleep routine and try to stick to a consistent bedtime schedule when possible. 

Move your body:

Whether it鈥檚 a short walk, stretching, yoga or a quick workout, regular movement can help boost your mood, reduce stress and improve sleep. 

Enjoy your favorite hobbies:

Doing activities that bring you joy can restore your energy, improve your mood and help you reconnect with the things you love. 

Embrace self-compassion:

Remind yourself that you鈥檙e doing your best and allow space for imperfection. Practice positive self-talk, stick inspiring quotes to your mirror and replace perfectionist goals with realistic daily intentions. For example, say 鈥淚鈥檒l focus on what matters most today,鈥� instead of 鈥淚 must get everything done today.鈥�

Protecting your financial health and security

Balancing your own money goals with the financial needs of your parents and children can be a stressful situation. You may be managing daily bills, medical costs and college expenses, while navigating long-term care costs and financially supporting adult children. Your own financial health may often be pushed to the back burner, but it鈥檚 important you don鈥檛 sacrifice your own future security when supporting loved ones. To help lower money-related stress and maintain financial stability, these proactive steps can help you feel more in control of your situation. 

Stay organized:

To minimize financial stress, it can be helpful to have a clear picture of your income, expenses, caregiving costs, outstanding debt and short and long-term financial goals. Use budgeting apps or spreadsheets to organize expenses into categories and identify places where spending could be reduced. If you鈥檙e supporting adult children, show them how to create a budget and use this as a roadmap for reaching goals, managing money and reaching financial independence. 

Talk to your family about money:

Without a safe space to talk about money, worry and resentment can build and affect your relationships, decision-making and overall emotional well-being. Even though it can feel uncomfortable at first, schedule time to have open and honest conversations to go over finances, personal money goals and how everyone can contribute to the budget. Allow each person to express any worries and how the larger group can work together to find a solution. 

Use tech tools to streamline finances:

Managing finances across multiple generations can get complicated fast. Thankfully, there are many apps and tools that can help you organize bills, set reminders, track shared expenses, automate payments and even monitor your parents鈥� financial activity for signs of fraud or missed bills. 

Seek professional guidance:

When it comes to organizing finances, know you don鈥檛 have to go it alone. Meeting with a financial professional can help you prioritize your goals, plan for retirement and manage family finances without sacrificing your own security. They can also act as a helpful mediator for family conversations and make sure everyone is on the same page as you navigate through different life stages together. 

For Sandwich Generation consumers who work with a financial professional, the 糖心logo survey found that 90% of them agree that the relationship has had a positive impact on their financial future. Seeking financial advice has also made them feel more capable of supporting their adult children and elderly relatives 鈥� where 68% are more confident in supporting adult children (compared to 53% who do not work with a financial professional), and 61% are more confident in providing financial support to their older loved ones (compared to 44% not working with a financial professional).

Finding support during stressful times

During stressful times, one of the most important things you can do is reach out for support. Whether that means sharing caregiving responsibilities with family members or connecting with a friend, letting others in can ease the emotional load, especially for those juggling multiple responsibilities.

Delegate tasks to family members:

Don鈥檛 hesitate to ask siblings, adult children or other relatives to help with errands, appointments or household chores. Younger kids can also pitch in around the house and take to-dos off your list. 

Set up a family caregiving calendar:

Use Google Calendar or other tools to share responsibilities, schedule appointments and coordinate care with others.

Reach out to friends or neighbors:

A trusted friend may be more than willing to help with a school pick up, deliver a meal or allow you an hour to practice self-care. They can also be a great companion for a walk or a cup of coffee to give you a mental break. 

Join a caregiver group:

Connecting with others going through a similar situation can help you feel less isolated and offer much-needed advice and emotional support. This group may also suggest trusted referrals and shared resources that can save you time and energy. 

Talk to a professional:

A therapist or counselor can offer professional guidance to help you manage stress, process your emotions and develop healthy coping strategies in a supportive and caring environment. 

Navigating life in the Sandwich Generation can be emotionally and financially demanding, but with the right support and regular self-check-ins, it鈥檚 possible to find balance and keep your own needs and well-being at the forefront. 

Want the most from your retirement? Get smarter with Smart Strategies from 糖心logo. Your source for tips, tools and financial solutions that can help you live your best life. 

¹ 糖心logo contracted Harris Poll to survey 1,024 adults aged 40-59 who provide financial support to at least one adult child (aged 18 and out of high school) living in their home without significantly contributing to household expenses, and who provide financial or caregiving support to at least one elderly relative. The survey was conducted between January 2, 2025 and January 19, 2025.