Thriving as the Sandwich Generation

Balancing and navigating responsibilities of the sandwich generation is no easy feat, and those living it would understand that best.   

The term ‘sandwich generation’ refers to individuals who are simultaneously caring for both their children and their parents. Wearing multiple hats and balancing dual caregiving roles, these individuals often find themselves ‘sandwiched’ in the middle. From managing tight finances and physical care to navigating the psycho-social and emotional toll of having your loved ones depend on you, the pressure can often feel immense.  

Without proper management of your time, energy, and well-being, you can easily burn out. We share some practical strategies to move beyond survival and thrive in your role.  

Prioritise your well-being: We cannot pour from an empty cup. It’s difficult to make good decisions or care for your loved ones effectively when we’re running low on battery. Carving out regular time for your own needs is not selfish; it is crucial. Remember to take breaks every now and then and make space for activities that bring you joy and recharge your energy.   

Steer clear of the need for perfection: It is completely normal to want to be there 100% of the time for both your children and your parents. However, when you struggle to meet those demands as result of work obligations, marital needs, or personal commitments, guilt can easily creep in. It’s important to accept that some form of compromise is okay and it’s not a sign of failure.   

Know the subsidies available: A comprehensive list of government schemes, subsidies, and community grants is readily available to lift the financial load from your shoulders. You can assess these subsidies and resources through key portals like SupportGoWhere and AIC’s website. From subsidised medical fees, home care, and mobility equipment assistance for your ageing parents, to fee tier discounts for your children's preschool and after-school care, help is readily accessible.   

Reach out for support: Juggling caregiving duties is incredibly challenging, especially when facing competing demands from both your children and your parents. Try mapping out your responsibilities and identifying areas where your support network, such as immediate and extended family, friends, or neighbors, can step in. Letting others help with even small tasks lifts a significant amount of stress off you and helps with preventing burnout.  

Outsource high stress tasks: Look into local community resources or medical escort services for your parents’ medical appointments. Utilise preschool or after-school programmes or services that can care for your child during working hours. Delegating these logistical and transport tasks allows you to protect your time and save your energy for when you are actually home with your family.  

Seek professional help: If you find it increasingly challenging to balance your caregiving duties and you find it hard to cope, it is best to seek professional help. TOUCH Counselling and Psychological Services offers support for those who are distressed or having negative thoughts. You may call the TOUCHline at 1800 377 2252 (Mondays to Fridays, 9am to 6pm) to speak with a counsellor.       

If you’ve any questions on caregiving or want to find out more about caregiver-related support and services, find out more from TOUCH Caregivers Support here.   

TOUCH Counselling and Psychological Services Group (TCPSG) runs personalised therapy and counselling programmes to empower individuals to be more resilient, cope with daily living, and rise above their circumstances. Through its Supportive Intervention Care Model which comprises Community Care, Private Care and CareTech, TCPS ensures that individuals and families from all backgrounds receive timely care curated to their specific needs. Its expert team of counsellors, psychologists and psychiatrists specialise in areas such as, psychological assessment and diagnosis, trauma therapy, suicide prevention, youth mental wellness, and digital addiction intervention and affair/divorce recovery.        

TOUCH Caregivers Support (TCG) envisions a community in which caregivers, together with their loved ones, are empowered to live well. It aims to do this by caring for the carer, while building a care network around the family, to build confidence and strengthen support. By focusing on the individual’s strength and taking a family-centred approach, TCG will strive to improve care sustainability, enabling caregivers to enjoy a better quality of life. To help caregivers cope with the challenges of caregiving, TCG provides a range of care resources, including helplines, home modification schemes, caregiver training and online community support. As an advocate for caregivers, TCG also conducts talks and webinars, and shares insights on media platforms to empower and further support caregivers on their journey.