In the Sandwich Generation, juggling care for children, grandchildren, aging parents, work, and more can be overwhelming leaving you feeling stretched thin. While it might seem there’s no time to take care of yourself, the reality is just the opposite. The truth is to be the best caregiver and contributor, you need to take care of yourself first. It’s not selfish; it’s survival.
Here are five pillars of self-care and self-compassion:
Prioritize Your Physical Well-Being: Start by doing a quick self-audit to prioritize a top physical well-being booster or two and eliminate one that hinders it.
Ask yourself: What gives me energy? What zaps my energy? What keeps my physical health optimal? Is it time alone? Time with friends? Movement and exercise? Pursuing a passion? Rest and relaxation? Eating or drinking certain things?
Pro-tip: Prioritize your sleep.
Nurture Calm and Restoration: Engage in activities that bring joy and relaxation. Surround yourself with what you love––even in small doses, if that’s all you can fit. Whether it’s reading, practicing mindfulness, or engaging in creative pursuits, nourishing your mental health is a vital aspect of self-care. Consider scheduling a self-care activity regularly, so it becomes a part of your routine.
Pro-tip: Aromatherapy eases stress, anxiety, and depression and it’s quick and easy. If you love the smell of lavender or verbena, keep a small bottle of lotion around to savor the scent.
Establish Boundaries: Learn to say ‘no’ and set boundaries. Recognize that it’s okay to prioritize your needs and take a step back when needed. Repeat after me—“I’d love to help, but I’m afraid it’s impossible.” ☺
Pro-tip: If you can’t say no, say “I’ll think about it.”
Ask for Help When Needed: Cultivate a support system and don’t hesitate to ask for help. Respite care is an option for those much-needed breaks. Lean on siblings, friends, and professional caregivers to help on a standing or ad-hoc basis.
Pro-tip: Set up those support systems before you are overwhelmed.
Look for the Positive: Remind yourself that these circumstances won’t last forever. Practice daily gratitudes; write down specific things you’re thankful for. Challenge any negative self-talk and be kind to yourself. Even a short journaling session can be helpful in sorting through and acknowledging your thoughts and feelings.
Pro-tip: Gain perspective by remembering your grown children as babies and envisioning your parents as young children. This journey is a marathon, not a sprint.
In the swirl of caregiving, remember that attending to your well-being isn’t a luxury—it’s a necessity. Prioritizing self-care and embracing self-compassion allows time for rejuvenation and fuels your ability to care for others. By putting yourself first, you’re ensuring you have the resilience and strength to continue being the support system for those around you.
Throughout the “Sandwich Years” section of this blog, we will provide you support for launching children into adulthood while caring for aging parents.