Self-Care for the Sandwich Generation

How caregivers can recover from—and avoid—burnout.

By Susan Fulton. Susan Fulton is Clinical Leader at Classic LifeCare a BC-based home care provider.

Are you a member of the sandwich generation? If you’re unfamiliar with the term, the sandwich generation is the current generation of people, usually women, who care for their aging parents while supporting their own children.

The sandwich generation doesn’t have it easy.

In fact, nearly a third of unpaid family caregivers are stressed out to the point of breakdown due to serious gaps in seniors respite programs. That’s according to a September 2015 report by the Seniors Advocate of British Columbia.

The BC Senior’s Advocate also reported that:

• Twenty-nine per cent of caregivers are in distress.
• Unpaid caregivers provide 19 hours of care per week on average (caregivers in distress report providing as many as 30 hours of care per week).
• While 54% of caregivers would benefit from respite services, few are accessing the help.

“There is little question that caregiving is stressful,” BC Senior’s Advocate Isobel MacKenzie (@SrsAdvocateBC) said in her September report. “The physical strain of caregiving is exacerbated by the emotional toll of watching your loved one becoming increasingly frail.”

According to the BC Seniors Advocate’s report, respite, such as visits by a home care worker, offers adult caregiver the chance to recharge and avoid burnout or crisis.

Ultimately providing caregivers with some sort of respite strengthens a healthy relationship between the person receiving care and the caregiver.

Caregiver Burnout is Common, But Can Be Avoided With Small Breaks

Caregiver burnout is all too common and can often be avoided with small breaks throughout the week.

Even a two- or three-hour break can be enough to revitalize the caregiver and give them some room to breathe.

The caregiver needs a break just so they can go back to being the daughter or the husband, rather than the caregiver.

What Are the Symptoms of Caregiver Burnout?

It’s important to recognize the symptoms of burnout.

Symptoms can include feeling constantly tired, and losing interest in the hobbies and pastimes that typically bring you pleasure and help you enjoy life.

Growing increasingly irritable while facing routine challenges such as commuting to work or even trying to change a lightbulb is another key indicator of burnout.

One client noted she started to use the horn a lot more when driving. She also reported she started to drive a little more aggressively.

At this point burnout can become dangerous.

5 Ways Caregiver Can Care for Themselves

If caregivers don’t care for themselves they are likely less able to care for an aged parent or relative.

Five tips to avoid burnout include:

1) Give yourself a break

Make time to spend some time by yourself. British Columbia is a spectacular place to live, so during the week schedule time to get out and enjoy life.

2) Find a support system

Express how you’re feeling to someone you trust. Perhaps you have a colleague who is experiencing the same challenge, so try to check in to see how you’re doing. Help each other recognize how you’re feeling.

3) Get plenty of exercise

Exercise helps fight burnout, and is also essential for maintaining your health. Some caregivers actually discover they are losing weight – specifically muscle mass. Exercise not only changes your outlook, it can help prolong your life.

4) Eat healthily

Some caregivers simply are too overwhelmed to make healthy food choices, and instead rely on packaged meals and fast food—if they remember to eat at all. Eating healthily is not only good for your body, it can also help improve your mood.

5) Watch for signs of depression

Seek help if you find you are  becoming irritable or you are losing interest in reading books or even even watching television. Talking with a friend or family member can help you identify your feelings and deal with them.

And sometimes all it takes to turn things around is to make some time for yourself.

Susan Fulton is Clinical Leader at Classic LifeCare, a BC-based home care provider.