Sandwich carers

Pulled in different directions? Start with support for you.

If you are raising children while also supporting an adult relative, partner or friend, you may hear this called sandwich caring. School runs, work, appointments and caring can leave very little space for your own needs.

Support in your area

Select a caring role to see a practical starting point. You can always contact the service if your situation is more complex or does not fit neatly into one box.

Find practical information about flexible working, benefits, breaks, emergency planning and looking after your own wellbeing.

See the full picture

List the people you support and the jobs you do across a normal week, including travel, organising appointments and being on call. Bring this to a carer support conversation so that the combined effect is visible.

Build a workable support plan

Ask for advice about your own needs as a carer and support for each person you look after.
Identify tasks that someone else could take on and agree what is realistic.
Keep shared dates and essential contacts somewhere useful.
Make separate backup arrangements for adult care and childcare.

Protect work, income and rest

Ask about a benefits check and discuss flexibility at work where useful. Plan a break that fits your circumstances, even if it starts small. If tiredness or worry is affecting your health, tell your GP and ask the local service about support.

Make space for family conversations

Explain changes to children in a way that suits their age, and give them opportunities to ask questions. If a child is taking on caring responsibilities, ask whether a young carer service can help. Review the plan when anyone’s needs change.

One thing to change this week

Pick a regular task you cannot keep carrying alone. Ask a person or service for specific help with it.