Apr 25, 2026
About half of U.S. adults (1) in their 40s and 50s are part of the "sandwich generation," meaning they have a parent age 65 or older and are either raising at least one child under 18 or financially supporting an adult child.
Consider the hypothetical situation of Rachel, a 48-year-old tech worker who has a 78-year-old mother and a 16-year-old daughter. Her mother was recently diagnosed with dementia, which means she requires more and more help. Rachel is also looking down the line — in just two years, her daughter will head off to college. She always promised to cover college as long as her daughter chose an in-state school.
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But now, between working, taking her mom to as many as three doctor's appointments a week, and raising her daughter, Rachel feels like she's drowning. This is a reality many Americans face, and balancing these competing responsibilities can be overwhelming.
The emotional and financial consequences
Being part of the sandwich generation can be one of the most challenging seasons of life. A survey of people who fall into this generation from the University of Phoenix (2) found that nearly half of respondents (46%) say those responsibilities have negatively affected their career progression, and a third report feeling isolated.
Adults in this situation spend about 64% of their sick time and PTO on caregiving, and 58% report turning down educational or career advancement opportunities because of their caregiving roles. As one survey respondent put it: "Self-care is last. Always."
It's not just the mental load — there's a financial one, too. Sandwich generation caregivers spend an average of more than $10,000 (3) per year on caregiving expenses and devote roughly 75 hours per month to care — time that often comes at a direct cost to their careers and finances. Some studies estimate family caregivers spend around 26% of their income (4) on caregiving-related costs, according to a national study of nearly 2,400 caregivers.
Then, there's the other side of the "sandwich." The average annual cost of college at a public four-year in-state school is $11,950 (5) in tuition and fees, rising to roughly $27,000 per year when room, board, and other expenses are included, according to the College Board.
And, those sacrifices can outlast the caregiving years. A 2025 survey by Athene found that nearly three-quarters of sandwich generation respondents have adjusted their retirement goals to support their adult children or aging relatives, and about one-third (34%) (6) say they plan to delay retirement altogether.
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How to navigate life and finances in the sandwich generation
When you're feeling squeezed from both sides, finding a path forward can feel overwhelming. While nothing will make this period easy, there are resources available and steps you can take to ease the pressure.
Take care of your own mental health
When you're busy taking care of everyone else, it can be hard to find time for yourself, but prioritizing your mental health is crucial. If you burn out, everyone else suffers, too.
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Prioritizing sleep, carving out even small amounts of personal time, and seeking support — whether through therapy, an online forum, or a local caregiver support group — can make a real difference. Remember, you can't pour from an empty cup.
Look for resources for parents
You don't have to navigate elder care alone, and you shouldn't have to pay for everything out of pocket. The Eldercare Locator (7), a free government resource, connects caregivers to state and local support programs.
Your parents may also qualify for Medicaid-funded home care, meals programs like Meals on Wheels (8), or transportation assistance through a local Area Agency on Aging. If your parent is a veteran, assistance might be available through the VA's Caregiver Support Program (9). It's worth making a few calls before assuming you're on your own.
Communicate openly
Talking openly with siblings, other family members, and even your parents about what support is needed — and who can realistically provide it — can prevent resentment from building and help you balance the responsibilities more fairly.
Also, check whether your employer offers flexible hours, remote work, or an Employee Assistance Program (EAP), as these benefits can make caregiving responsibilities more manageable.
Protect your own finances
Don't let caring for everyone else lead to neglecting your own financial future. While a reduction in some retirement savings during this period may become necessary, don't let it derail your long-term plans. Failing to save now just pushes the buck down the road. Consider setting up a 529 plan early, reviewing your parents' long-term care insurance coverage, and keeping your own emergency fund intact.
If you're in the sandwich generation, resources are available to help you manage the emotional and financial demands. Ask for help early, before the costs become overwhelming.
Article Sources
We rely only on vetted sources and credible third-party reporting. For details, see our ethics and guidelines.
Pew Research Center (1); University of Phoenix (2); Empower (3); AARP (4); College Board (5); Athene (6); Eldercare Locator (7); Meals on Wheels America (8); U.S. Department of Veterans Affairs (9)
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Danielle is a personal finance writer based in Ohio. Her work has appeared in numerous publications including Motley Fool and Business Insider. She believes financial literacy key to helping people build a life they love.
