Sandwich Generation Caregiver Burnout: Finding Your Anchor in the Overwhelm

The Sandwich Generation refers to adults who are caring for both aging parents and their own children, often while supporting grandchildren as well. This experience can feel like an endless balancing act, and as a 61-year-old spiritual director and life coach with both parents still alive, I intimately understand this unique pressure. Many of you, whether in your 30s, 40s, 50s, or beyond, are simultaneously navigating the demands of caring for aging parents while supporting your own life, adult children, and even grandchildren. This complex role can leave us feeling stretched, isolated, and frankly, not okay.

Caregiver burnout is a very real concern. A recent study found that 64% of people caring for both children and parents screened positive for depression and anxiety. This is not just an emotional strain; it is a measurable impact on our health. I have felt that weight in my own life. Yet even within this complexity, we can find anchors.

One of the most helpful anchors I have found is combining two of the Pursuit of Balance practices: Present Moment Awareness and Gratitude. This is about intentionally pausing, wherever you are, and noticing what is good. It might be the warmth of your coffee, the sun on your skin, the sound of a grandchild’s laughter, or the steady rhythm of your breath. By actively seeking out these small moments and feeling genuine gratitude for them, even briefly, we can shift our focus from the endless to-do list to the simple gifts that life offers. This is not about ignoring challenges; it is about creating pockets of resilience.

To integrate this practice, try this: at various points throughout your day, whether you are cooking dinner, waiting in line, or transitioning between tasks, take a mindful pause. Breathe deeply three times, releasing tension with each exhale. Then bring to mind one specific thing you are truly grateful for in that moment. Let the feeling of gratitude settle before moving on. Over time, these small, consistent pauses can become powerful tools for managing anxiety and finding peace amidst the overwhelm.

With love,

Kendra