10 Warning Signs Of Sandwich Generation Burnout

It’s normal to feel tired at certain times of the day. Energy comes and goes. However, if you’re feeling constantly tired, both physically and emotionally, this could be a sign you’re about to burn out. Burnout fatigue can feel like physical exhaustion or losing motivation for activities you once enjoyed.

This could mean not feeling alert or engaged in anything you do. You are completely exhausted. No amount of coffee could help you cope.

A coworker is chewing loudly at lunch. Your son leaves a dirty sock on the stairs. Is it easy for these annoyances to get under your skin? Are you screaming at the top of your lungs at the kids for things you don’t normally go into “rage mode” over?

If you’re quick to feel angry or frustrated, especially over minor issues, this could be a sign you’re about to burn out.

(It’s also worth saying that many sandwich-generation moms may also be in the age group when perimenopause is common, so if you’re noticing sudden changes in your mood and energy, talk to your doctor to rule out any medical concerns as well.)

It’s hard to care for yourself when your mind is preoccupied with your parents’ needs and kids’ schedules. But if taking on their responsibilities is making you forget to shower or feed yourself, you could be doing too much.

Ignoring personal needs, such as proper nutrition, exercise, and adequate sleep, could be a sign of sandwich generation burnout.

Ask yourself: when was the last time you went out with friends or had a date night with your partner? If you can’t remember, ask yourself why.

If you’re avoiding social interactions, intentionally isolating yourself, and withdrawing from friends and family, this could mean you need to reach out for help.

Sandwich generation moms may be especially at risk for feeling lonely, despite not getting a lot of alone time. You may need time alone to recharge your batteries, but it could be a sign of burnout if you find yourself avoiding others or social interactions altogether.

Every sandwich mom has a massive to-do list. But if you’re not checking items off as often as you usually do, this could be a sign of burnout. When you’re overstressed and overwhelmed, you can lose the ability to accomplish and complete tasks.

On top of your decreased productivity, if you’re the type of person who has always prided yourself on how much you can get done in a day, you might feel guilt over your perceived lack of abilities. It’s important not to feel guilty if you’re struggling with burnout.

Recognize that burnout is real, can be physical, and can affect your brain and ability to function. You need time to rest and recover.

Speaking of the impact that burnout can have on your brain, it can also make you more forgetful. It’s OK to not remember where you put the car keys or your phone sometimes. We all get a bit forgetful.

However, if you forget important dates like major work deadlines, medical appointments, or job interviews, you may be overly exhausted.

Experiencing sandwich-generation burnout doesn’t just affect your mental well-being. Your body will also tell you. Some physical symptoms of burnout can include:

• Headaches
• Stomach issues
• Getting sick more often
• Sleeping problems
• Unexplained aches and pains
• Changes in appetite

When you’re busy, it’s OK to put your hobbies on the back burner. However, losing interest in activities that were once enjoyable is a warning sign.

For instance, if you were given the time and opportunity to read your favorite book, attend a class, or spend the day at the spa, how would you feel? If you’re not excited, it may be a sign of sandwich generation burnout.

When you think about everything you need to do during the day, how do you feel? It may be a lot but do you think you can handle it?

Feeling consistently overwhelmed by your responsibilities as a sandwich mom is a warning sign of burnout. It may also be a sign of burnout if you’re feeling like you don’t even know where to begin tackling your daily to-do list.

Do you have trouble concentrating? Does your mind constantly wander off and you have difficulty focusing on what you’re doing?

Lastly, feeling emotionally and mentally exhausted to the point where you can’t function may mean you are vulnerable to burnout.

If you’re experiencing any of these signs, it’s important to prioritize yourself and get help. This could mean delegating tasks to create time for self-care routines, learning to say no to additional commitments, and communicating your feelings and concerns to family members.

Reach out to other sandwich moms who understand the challenges and share experiences and advice. Consider therapy or counseling to discuss and manage stressors. Professional guidance can provide coping strategies and emotional support.

It’s also important to see a doctor for any symptoms you are having, as some signs of burnout can also be similar to those of treatable medication conditions. Any medical conditions you have can also be impacted by burnout, so be sure to talk to your doctor about managing your health through this challenging time in your life.

More from LittleThings: The Psychological & Financial Impact Of Being In The Sandwich Generation