One of the greatest challenges of sandwiched caregiving is finding a sense of balance. Balance is a goal many of us aspire to in life. It evokes feelings of peace, order, and stability. Yet for those who need it most, balance can often seem unattainable.

For some, the quest for balance translates into a “do everything well, all the time” approach, as individuals strain to manage time, energy, and resources evenly across all priorities. But finding balance is less about achieving a perfect state and more about creating flexible, sustainable practices to help you manage life’s competing (and unpredictable) demands.

Finding balance as a sandwiched caregiver means learning to prioritize the most immediate needs while making smart choices in the long run. In this article, part four of our series, we’ll discuss the importance of fostering a healthy sense of balance and explore eight strategies for success to support you on your journey.

Quick Navigation

• The importance of fostering a healthy sense of balance
• Eight strategies caregivers can practice to protect their health and well-being
• How to find a support network and access essential resources
• Next steps for caregivers: when extended relief is needed

A Healthy Sense of Balance

Finding a healthy sense of balance is essential for protecting a caregiver’s personal health and well-being. It provides a sense of direction when competing demands leave you feeling lost and overwhelmed. It reminds you to recharge when your emotional energy levels are low.

But cultivating a healthy life balance takes time and practice. It often takes many mistakes and mishaps before we truly understand how to balance these roles in our lives (and that’s okay). As children grow older and a loved one's needs change, sandwiched caregiving will involve adapting routines, priorities, and approaches to find a sense of balance in each new season. To support your success, we’ve compiled a few strategies caregivers can easily adopt to find balance at any stage.

Eight Strategies for Caregivers

When it comes to finding balance as a caregiver, remember—you’re not aiming for perfection or an even distribution of time and effort. Focus on the most important priorities and sustainable practices that will protect your health and well-being while empowering you to provide the best care for those you love.

1. Create a family care plan.

Advance care planning can go a long way toward relieving stress and streamlining your processes. Set aside uninterrupted time to create a family care plan. Make detailed lists of family needs (including your own), giving special attention to the tasks you manage for your aging loved one. (This will help you have a list prepared when others ask how they can assist.)

Prioritize the various needs and assign a level of urgency to each. Determine your capacity and recognize where and when you will need help from others. Check out AARP’s Prepare to Care Guide for tips, checklists, and resources that will help you start this process, stay organized, and find the support you need.  

2. Think like a manager, not just a caregiver.

Even if you’re not familiar with the role of “manager,” thinking like one can offer many advantages as a caregiver. Start by organizing your approach and managing responsibilities from a wider perspective, or the “eagle’s-eye” view.

• Find a shared calendar system that works for you and your family.
• Create a family or group chat for relatives involved in caring for your loved one, so everyone can stay informed and aware of changes.
• Schedule family time, vacations, special occasions, and even weekend fun in advance to ensure that time is set aside. If and when plans change, adjust as needed.
• Create a meal plan to reduce time spent grocery shopping or running last-minute errands for meal preparation. Use a recipe app, a meal delivery service, or ask an older or adult child to help with this process. Consider a Meals on Wheels option for a loved one should they need this support.
• Delegate chores among family members so they become shared responsibilities.
• Outsource what you can to professionals who can assist with tasks like house-cleaning, maintenance needs, or pet care.

3. Prioritize healthy routines and activities.

It may be tempting to ignore your own health when managing the needs of others, but you can only function well for so long before struggling with the consequences. Do your best to prioritize healthy routines and activities that keep you active, well-rested, and connected to others. These practices help to prevent burnout and shield the immune system during stressful times:

• Exercise when you can, however you can. Walk, run, stretch, strength-train, hike—whatever helps you relieve stress and keep moving.
• Sleep feels like a luxury as a caregiver, but it’s so crucial. Try to get a good night’s sleep as often as you can.
• Set aside quality time with kids. Play a game together, go outside and kick the soccer ball, or relax and read.
• Schedule time with your spouse or a friend. Even if it’s only once every few months, this gives you a chance to talk through your experience as a caregiver and enjoy a meal you don’t have to prepare.
• Get out of the house and do something fun with your family, with your loved one, or alone. Sometimes getting out of your house can work wonders for resetting the mind, body, and spirit.
• Play. Don’t forget the importance of this essential habit. Whether it’s a game of cards or whiffle ball, play can bring a sense of balance for all ages.

4. Use technology to make things easier.

With an abundance of technology available, caregivers can take advantage of a range of online and digital support options. Whether it’s as simple as using ChatGPT to research local senior services, trying out a medication management app, or experimenting with tech tools that can keep a loved one safe at home, caregivers can find helpful solutions in far less time. For a list of seven tools that can make caregiving easier, visit Care Scout’s site for a quick look at the best apps for caregivers.

5. Take advantage of workplace resources.

When you’re working full-time, parenting, and caring for a loved one, finding balance may seem completely out of reach. Talk to your supervisor or a human resources manager to find out what resources or benefits are available to you as a working caregiver. An Employee Assistance Program (EAP) may be able to provide support should you need short-term counseling or a referral for services for yourself or a family member. Perhaps a flexible schedule can be accommodated, or in some cases, an extended leave may be considered.

6. Get familiar with caregiver programs and services.

Familiarize yourself with caregiver programs at the state and local level that can offer support. Visit the Family Caregiver’s Alliance site for a list of caregiver services by state and a full list of professional resources, including caregiver articles, webinars, and videos. Check out your local library for books, media, and programs that connect caregivers with other caregivers or with local social workers and aging services providers. Looking for a support group? Need parenting tips? Many physician groups, school districts, senior living communities, and community organizations offer similar resources for both caregivers and parents.

7. Form a support network.

Every caregiver (and parent!) needs a support network. Whether it’s a formal support group or just a friend to talk to, identify a few individuals, groups, or organizations you can turn to for advice, direction, and assistance.

A senior living expert is a valuable resource for new caregivers. These specialists can provide an introduction to senior living options and connect families with referrals to help coordinate care at home, finance senior living, downsize, navigate long-term care benefits, and more. Talk to them about respite care, independent living, assisted living, or memory care.

Need help for a loved one living with memory loss? Visit the Alzheimer’s Association for caregiver support or the National Institute on Aging’s site for a list of resources for caring for a person with Alzheimer’s disease or dementia.

8. Protect restorative habits.

We all understand the importance of practicing self-care, but protecting restorative habits is another way caregivers can find a sense of balance. These habits can include self-care practices such as:

• Exercising/stretching/yoga/walking/resting
• Prayer/meditation/deep breathing
• Going to church or taking part in another spiritual activity
• Spending time in nature
• Caring for your own body, mind, and spirit (getting a massage, haircut, etc.)
• Doing things that bring you joy
• Reflecting on what you are grateful for

Next Steps for Caregivers

Finding balance as a caregiver may not be easy, but practicing these strategies can help sustain you as you manage your evolving roles. As you prioritize your own health and well-being, you will be better equipped to care for those you love and nurture your relationships.

If the demands of caregiving begin to strain your relationships, it may be time to consider extended relief from your caregiving routine or find professional support to provide the best care for your loved one. Our Cardinal Bay team has helped hundreds of family caregivers restore relationships with their loved ones after moving to a senior living community.

See how a senior living lifestyle can support sandwiched caregivers and their loved ones. Check out our valuable free resources by subscribing to our blog or scheduling a tour at any of our independent living, assisted living, and memory care communities in Central Texas and Oklahoma. See firsthand why residents love living in our communities and wish they moved sooner.