Balancing Work & Caregiving

Feeling Overwhelmed

Many Millennial and Gen X women are busier than ever, juggling home and work responsibilities, personal care, and looking after aging parents. This balancing act can be overwhelming and stressful at times. A recent AARP report shows that about 60% of family caregivers are women, many in the “sandwich generation,” caring for both their children and elderly parents. This dual role can lead to significant stress, burnout, and guilt. We acknowledge these challenges and want to provide practical strategies for relief.

Family caregivers often struggle with a range of complicated feelings, particularly guilt — guilt for not being able to do more for their aging parents, guilt for not being more present and engaged at work, and guilt for inadvertently neglecting their own personal lives and self-care. This persistent emotional burden, compounded with pervasive fatigue, can easily lead to a sense of isolation and burnout. A comprehensive study published in the Journal of the American Medical Association showed that caregivers are at an increased risk for experiencing anxiety and depression due to the family and societal responsibilities they face. This challenging juggling act can take a significant toll on personal relationships, with many caregivers feeling increasingly isolated from friends and family who may not understand their circumstances. Additionally, there exists the anxiety of not living up to their professional roles or work commitments. According to a detailed study by Harvard Business Review, a striking 32% of caregivers in the workforce reported that their care responsibilities negatively impacted their work performance, leading to further stress. With the increasing demands both at work and home, coupled with the complex needs of aging parents, it’s no wonder many caregivers find themselves caught in a near-constant state of stress and emotional strain. There’s no simple solution to the situation women in the sandwich generation face, but there are some lifestyle changes that can help minimize some of the stress.

Time Management Tips

The lack of time to do everything life asks of you can be the trigger for most of the stress and anxiety you’re feeling. Between commuting to work, completing daily tasks, and managing caregiving responsibilities, there never seems to be enough hours in the day. Incorporating one or more of these ideas may help you take back control of your time:

1. Create a Daily Schedule - It might sound simple, but having a written or digital schedule can provide structure and help you prioritize responsibilities. Being able to visualize all of your daily tasks and blocking out specific times for things like work, caregiving duties, and personal care can help minimize feeling overwhelmed. It puts you back in control of your time. Being able to see and prioritize each of these items means setting aside the right amount of time to address or complete the tasks so they don’t all run together. Small things like scheduling calls with doctors, coordinating caregiver shifts, grocery shopping, picking up medications, preparing meals, or even doing laundry. More importantly is to schedule time everyday for you to decompress and reassess. Make take time for yourself. Even 30 minutes of doing what you want without distraction can help reduce feelings of stress. Don’t forget that just because you can put it on your schedule doesn’t mean you’ll get it all done. Give yourself enough time with each task or allow yourself flexibility to move certain tasks to another day or time.

2. Delegate Tasks - As a caregiver, it’s essential to recognize that you don’t have to do everything on your own. It is perfectly acceptable and beneficial to share caregiving responsibilities with your partner or spouse, siblings, other family members, or even hire part-time care if that option is available to you. Having your Daily Schedule or a visual of all your responsibilities can make it easier to show those that can help the burden that your are carrying. It will also make it easier to see where you need the most help. Additionally, at work, if you’re managing an extensive workload, consider asking your managers or coworkers for help when appropriate. It’s okay to be vulnerable and ask for help. Doing so can help distribute the responsibilities more evenly, allowing you to focus on what matters most both at home and in your professional life.

3. Set Boundaries - Establish clear boundaries between personal, work, and caregiving time. Try not to allow the responsibilities of one to over-run the demands of another. Have confidence and say “no” when it means taking on more responsibilities than you feel you can manage. It also means holding other family members that have committed to helping accountable for being there to help. While it’s not always possible to separate everything you do completely, having clear boundaries can make you more productive and reduce stress. For example, avoid checking emails, or taking calls during caregiving duties. Leaving the office on time so you have the time you need when you get home to prepare meals or address other personal responsibilities.

4. Use Technology - Leverage technology to manage both your work and caregiving responsibilities. Apps like CareZone or Google Calendar can help keep track of medication schedules, doctor’s appointments, and family communications. At work, use productivity tools like Trello or Slack to keep on top of tasks and collaborate effectively with your coworkers, even if you’re working remotely part-time. Use tools like Amazon Alexa, or Google Home to give reminders to your home bound parent(s). Ring or Kami cameras can help you keep track of loved ones at home and give you peace of mind knowing that they are safe.

Communicating with Your Employer

Caregivers often worry that their personal responsibilities might negatively impact their job security or career progression. Many employers these days are increasingly aware of the challenges their employees face. The key is to maintain open communication with your employer, and set expectations and boundaries. Here are some tips on how to navigate these conversations:

1. Be Transparent - Inform your employer about your caregiving responsibilities in writing before it may have an impact and start affecting your job performance. Let them know right away if your loved one has recently had a medical emergency or moved in with you, and ask them about leave policies regarding caring for a loved one. Things like PTO, Vacation, FMLA will be important to know as your care responsibilities increase with time. They’ll appreciate your honesty, and you may be surprised at how supportive they can be. In fact, a survey by the Society for Human Resource Management (SHRM) found that 72% of employers offer some form of flexibility to caregivers, whether it’s through remote work, flexible hours, or family leave. Keeping all your requests or inquiries in writing via email is a great way to ensure there are no miscommunications on policies or expectations.

2. Request Flexibility - If your caregiving responsibilities are beginning to interfere with your ability to work regular hours, consider requesting flexible work arrangements. This could involve working from home a few days a week, adjusting your start and finish times, or transitioning to part-time hours. You could also explore using the Family and Medical Leave Act (FMLA) to take unpaid time off if necessary.

3. Propose a Solution - Know your position and work responsibilities. Talk with coworkers about assistance with work duties or tasks. When discussing caregiving challenges with your employer, always come prepared with a solution. For instance, if you know that you need a couple of hours during the day for caregiving duties, suggest working extended hours on other days to make up for the time. This shows your employer that you’re committed to your job while also managing your caregiving responsibilities.

4. Seek Support - Many companies now offer employee assistance programs (EAPs) that include resources for caregivers, such as counseling services, financial planning, or eldercare referrals. If your company offers this benefit, take full advantage of it. These programs can be a lifeline during stressful times.

Long-Term Solutions and Self-Care

Ultimately, no matter how skilled you are at managing your time or communicating with your employer, the demands of caregiving can still take a toll on your well-being. One of the most critical aspects of balancing work and caregiving is making time for self-care. Neglecting your own health and well-being will only lead to burnout, making it even harder to provide care for your loved one. Self-care doesn’t have to be complicated. It can be as simple as setting aside 15 minutes a day for meditation, going for a walk, or calling a friend to talk. Studies show that regular self-care practices can significantly reduce stress and improve overall mental health. Caregiver.org reports that caregivers who practice self-care are more resilient and better equipped to manage the daily challenges of caregiving.

Conclusion

Balancing work and caregiving is undoubtedly challenging, but with the right strategies, it’s possible to manage both without sacrificing your well-being. Prioritize your time, communicate openly with your employer, and most importantly, don’t be afraid to ask for help when you need it. By creating a support system and practicing self-care, you can navigate this difficult stage of life with more ease and peace of mind. If you’re currently struggling to balance work and caregiving, we at Promise Senior Solutions are here to help. Our in-home care services offer relief for both you and your loved ones, providing the compassionate support you need to take back control of your time. Contact us today to learn more about how we can help.

Sources: 1. AARP (2021). Caregiving in the U.S. 2. Harvard Business Review (2020). Caregivers in the Workplace. 3. Journal of the American Medical Association (2020). The Mental Health of Family Caregivers. 4. Society for Human Resource Management (SHRM) (2021). Workplace Flexibility and Caregiving.