This might be the most under-talked-about form of exhaustion.
If you’re in your late 20s, 30s, or 40s, you might find yourself managing your child’s daycare drop-off while trying to book a medical specialist for your aging parent. You’re helping with homework and medication schedules, settling toddler tantrums while fielding your dad’s frustration with memory loss. It’s not just multitasking—it’s being the glue that holds two generations together.
This is what’s known as the Sandwich Generation—people caring for both their own children and their aging parents at the same time. It’s increasingly common among millennials in Toronto, the GTA, and across Ontario—but it’s still not something many people talk about.
And when you’re stuck in the middle, it can feel like no one truly sees what you’re going through.
Who Are the Sandwich Caregivers?
In 2022, more than 1.8 million Canadians were identified as part of the Sandwich Generation—unpaid caregivers supporting both children and dependent adults (Statistics Canada, 2024a). Of this group:
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60% are between the ages of 25 and 54
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62% are women
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86% say caregiving has negatively impacted their health or well-being—with fatigue, anxiety, and overwhelm as the most common struggles (Statistics Canada, 2024b)
These numbers tell us what many are living quietly: the weight of caregiving is heavy, and it often falls on those already stretched thin.
Common Pain Points for Millennial Caregivers
Here’s what it can look like when you’re managing dual roles:
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Trying to focus on work while fielding urgent texts from your parent
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Juggling daycare pickup with last-minute doctor’s appointments
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Feeling guilty for being impatient—with your kids, your parents, yourself
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Comparing your life to friends who don’t “get it” yet
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Rarely having time to process your own feelings
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Wondering where your identity has gone in all of this
This isn’t just stress—it’s a complex, chronic caregiving load. And for many in the millennial generation, it’s only going to increase over the next decade as boomer parents continue to age.
How to Cope When You're in the Middle
There’s no magic fix, but a few strategies can help you feel less alone—and more in control.
1. Talk about it.
This experience is invisible to most people. You don’t need to explain everything, but finding one or two people who get it—or are open to listening—can be a lifeline.
2. Set small, repeatable boundaries.
You don’t have to overhaul your whole life. But you can create micro-boundaries: like only responding to non-emergency texts after dinner or scheduling caregiving tasks for one specific day each week.
3. Map your support system.
Who could step in if you needed a break, even briefly? Think beyond family: neighbours, friends, coworkers, spiritual communities. You don’t have to do this alone, even if it feels that way.
4. Find spaces that support you.
Therapy can help—especially when you don’t even know where to begin. So can local caregiver groups, peer forums, and online spaces. Your care matters too.
Resources You Can Look Into
While everyone’s needs are different, here are a few places to start:
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Family Service Toronto – Offers caregiver support services and elder programs.
https://familyservicetoronto.org/our-services/programs-and-services/seniors-and-caregivers -
211 Ontario – A free helpline and website that connects you to local services and supports.
https://211ontario.ca -
Employer benefits – Check if your workplace offers caregiver leave, EAP counselling, or flexibility for family responsibilities.
You don’t have to become an expert in eldercare or child development to survive this season—but knowing where to look can help ease the pressure.
You're Not Doing This Wrong
If you’re constantly exhausted and overwhelmed, that doesn’t mean you’re failing. It likely means you’re carrying more than anyone was meant to handle alone. And even if your friends or coworkers don’t understand, you’re not the only one living this double-life of caregiving.
If you’re in the Sandwich Generation and need a space to unpack what’s happening—or just breathe for a moment—therapy can help. I work with clients across Toronto, the GTA, and Ontario navigating caregiving, grief, life transitions, and the long road of showing up for people you love.
You’re not just holding everything together. You deserve support, too.
References
Statistics Canada. (2024a). Who are the sandwich caregivers in Canada? Retrieved from https://www150.statcan.gc.ca/n1/pub/11-627-m/11-627-m2024003-eng.htm
Statistics Canada. (2024b). Sandwiched between unpaid care for children and care-dependent adults: A gender-based study. Retrieved from https://www150.statcan.gc.ca/n1/pub/89-652-x/89-652-x2024002-eng.htm
Statistics Canada. (2024c). "Sandwiched" between multiple unpaid caregiving responsibilities. Retrieved from https://www150.statcan.gc.ca/n1/daily-quotidien/240402/dq240402d-eng.htm
Family Service Toronto. (2025). Seniors and Caregivers Support Service. Retrieved from https://familyservicetoronto.org/our-services/programs-and-services/seniors-and-caregivers/
Monica Lau
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