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How to avoid caregiver burnout

As the number of older Americans continues to increase, so does the need for caregivers. Many adults in their 40s and 50s are taking on this responsibility, while also managing their careers and caring for their children; oftentimes with adult children returning home. Even though many people willingly step up to the plate when a family member is facing a chronic disease or condition, this act of love can also be challenging for the one who is providing care and support. 

For those who are part of the Sandwich Generation, the financial and emotional demands of caregiving can significantly impact their own well-being. In a recent study conducted by 麻豆传媒, 54% of respondents indicated that stress and anxiety were the biggest pain point of caretaking, followed by financial strains and juggling multiple responsibilities*.  While selflessness may feel right at first, consistently ignoring your own needs can leave you overwhelmed and can put your own health at risk.

If you are a caregiver for a loved one, these tips can help keep burnout at bay and ease some of the challenges you may be facing.

Take regular breaks to recharge

Time away from caregiving duties helps you refresh your mind. Go for walks, make a coffee date with a friend or spend time with children and grandchildren. Inside your own home, create a space that's just yours, such as a spare room for reading or napping.

Keep doing what you love

Don鈥檛 give up the hobbies that bring you joy. Whether it鈥檚 reading, yoga, gardening or attending your book club, make time for activities that boost your mood and help you maintain emotional balance.

Practice daily meditation

As little as 15 minutes a day of quiet reflection and breathing can recharge your batteries to focus on the day's responsibilities. Sit outside on a nice day or repeat a positive mantra to help lower stress levels and recenter yourself on a particularly difficult day. 

Join a caregiver support group

Local support groups or online communities can connect you with people who understand your experience. A good place to start could be the website for the condition that your loved one has, such as the .  Sharing strategies and stories with others facing a similar situation can offer relief and practical ideas for helping manage daily challenges, reducing stress and navigating caregiving more effectively.

Seek out resources and ask for help

Don鈥檛 hesitate to ask for help. Consider paid assistance, such as a private companion, or seek volunteers through your faith community or a network of friends and family. A couple of hours a week can give you time to run your own errands, go to the gym or take a nap. Remember that caring for yourself is vitally important to being able to care for others. 

If you need help aligning your personal finances, meeting with a financial professional can give you the resources and guidance you need to make informed decisions. Our study revealed that 63% of the Sandwich Generation who worked with a financial professional reported feeling more confident and prepared to provide caregiving support to elderly relatives, compared to those people who did not seek assistance. And 61% said they felt in a better position to provide financial support to aging parents after receiving professional guidance.* 

Educate yourself about your loved one鈥檚 condition

Learning as much as you can about what might happen as time goes on with a loved one鈥檚 chronic disease or condition can also help you respond and cope more effectively. Being able to map out mentally what may be up ahead can allow you to determine when more support may be needed, if living arrangements will change and what decisions may be required in the future.

If you鈥檙e juggling career and family responsibilities like caring for children and aging parents, you are not alone. Whether you鈥檙e the one feeling sandwiched or know a friend who is trying to navigate caring for loved ones, take our quiz to better understand this life stage and how to get the support you need.

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*麻豆传媒 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.

The term 鈥渇inancial professional鈥� is not intended to imply engagement in an advisory business with compensation unrelated to sales. Financial professionals will be paid a commission on the sale of an 麻豆传媒 annuity.