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9 Helpful Tips for Young Adult Caregivers

Caring for a loved one as they work through health issues can be fulfilling, but it can also be draining. It can be particularly tough when you're in your teens or twenties. You might feel overwhelmed or lonely, and it may seem like you're the only one dealing with these responsibilities.

While your friends may seem carefree, you may find yourself balancing caregiving tasks with school, work, and your personal life. You might feel unsure about where to turn, and you may hesitate to ask for help.

It’s normal to feel this way—reaching out can feel vulnerable and even intimidating. But support is out there. Here, we offer practical tips for young adult caregivers.

Emotions you may be navigating

Caregiving can stir up a lot of feelings. Some emotions might feel difficult to name or accept, but they’re all valid. You might feel overwhelmed one moment and deeply fulfilled the next. In fact, you might even feel conflicting emotions simultaneously.

Here are a few emotions you might be navigating:

Resentment: Feeling frustrated about how caregiving affects your life and controls your time or opportunities.
Guilt: Worrying you’re not doing enough or feeling bad when you prioritize your own needs.
Fear: Facing uncertainties about your loved one’s health or your ability to provide the care they need.
Anticipatory Grief: Mourning for your loved one if they’re near the end of their life and trying to cope with these complex feelings.
Isolation: Feeling alone, like no one else your age is dealing with similar challenges. Losing touch with friends as you focus on caregiving.

Recognizing these feelings is the first step to finding ways to cope with them. It’s important to remember that emotions are a natural part of your caregiving experience.

Unique challenges of young adult caregiving

It’s not easy to navigate responsibilities that your friends might not fully understand or share. You’re balancing caregiving with significant milestones and transitions, which can be even more overwhelming. Some challenges you might face include:

Identity: Figuring out who you are while managing responsibilities others your age might not face.
Education: Juggling classes and assignments while caregiving, or even considering the decision to pause school.
Starting a career: Navigating the early stages of your professional life, which can be in conflict with caregiving.
Social life: Struggling to maintain friendships or feeling left out of social events.
Romantic relationships: Navigating the complexities of dating or building long-term relationships while caregiving.

These challenges are valid and often deeply personal. Remember, you’re doing the best you can, and seeking support can make a meaningful difference.

1. First, know that you are not alone

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A family caregiver is someone who takes care of a loved one, whether for a short-term illness or a long-term diagnosis. People who take on this role in their late teens or early twenties are considered young adult caregivers. If you’re one of these people, you’re part of a larger community than you might realize.

In 2024, Johns Hopkins highlighted a study on the role young people have in caregiving. It noted that over 2 million people between the ages of 19 and 22 in the United States are family caregivers.

Perhaps you’re helping a parent navigate a serious illness, supporting a sibling with a disability, or stepping up for a grandparent who needs extra help. You could be helping with pills, mobility, or hygiene, possibly while supporting chores and other household tasks too.

No matter the specifics, your role is significant, and it’s okay to feel like you’re carrying a lot. Plenty of others understand what you’re going through, even if no one in your immediate circle can relate.

2. Explore the different avenues of support out there

Support can look different for everyone. It might mean leaning on friends and family, joining a support group, or using online caregiving forums. In fact, just reading this article is a step toward getting the support you need.

Consider starting small. Sometimes, sharing your story with someone who understands can lighten the emotional load. Maybe you could share your situation with one trusted person. You could also start exploring resources like caregiver hotlines or community programs.

You don’t have to have all the answers right now; just do one thing at a time.

3. Create a list of people who could be a part of your support system

Think about the people in your life who can support you. Your support system could include:

Family members who can help with caregiving tasks or emotional support.
Friends who can provide a listening ear, help you take a break, or be with you as you run errands or do chores.
Neighbors who can help with practical tasks in the home, like taking out the trash or mowing the lawn.
Teachers, professors, or employers who can offer flexibility or understanding.
Counselors, case workers, social workers, or spiritual advisors who can guide you through tough times and connect you with resources.

Writing down a list of names can make it easier to remember who you can turn to when you’re overwhelmed or need help. Remember, you don’t have to go through this alone. Asking for support is a sign of strength, not weakness.

4. Delegate tasks that would ease your mind

It might feel hard to let go of responsibilities, but sharing the load can give you space to breathe and process. Delegation is key to avoiding burnout. Can you hand off tasks to someone else? Maybe a friend could pick up groceries, or a sibling could take over certain caregiving duties for an afternoon.

If you’re unsure where to start, make a list of caregiving tasks. Then, think about which of the people in your support system might be able to help with each one. Even small contributions from others can make a big difference. You might be surprised by how many people are willing and able to help.

5. If able, research accessible respite care options

Respite care can provide you with a temporary break from caregiving. This might involve a professional stepping in to care for your loved one. It could also include your loved one having a short-term stay at a care facility. Respite care allows you to recharge, which is crucial for your well-being.

A great place to start is the ARCH National Respite Network’s Respite Locator. It offers a directory of services to help you find respite care options in your area. Taking a break isn’t selfish; it’s necessary if you’re going to continue providing the best care possible.

6. Find out if you can get paid for your caregiving work

Family caregiving can be financially challenging, especially if it affects your ability to work or study. Depending on your situation, you might be eligible for financial assistance or programs that compensate young adult caregivers.

Check out USA.gov’s Caregiver Resources. This page introduces you to options like Medicaid waiver programs. You can also find stipends through insurance, paid family leave, or veteran’s services.

Financial support can ease some burdens and allow you to focus on caregiving and self-care with less worry.

7. Use family caregiving tools to make it easier to request support

Tools like CaringBridge can help you communicate with your support network. Through platforms like this, you can update friends and family about your loved one’s condition. You can also request help and share your caregiving journey without having to repeat yourself to multiple people.

Using tools like these can make it easier to manage your caregiving responsibilities and streamline how you ask for help. Technology is here to support you, so use it to your advantage.

8. Remember that your emotions are valid and they are normal

It’s important to remind yourself that whatever you’re feeling, whether it’s sadness, anger, relief, or even joy, your emotions are valid. Caregiving is a complex experience, and it’s natural to have ups and downs.

One way to process your feelings is to keep a journal or talk to someone you trust. Simply acknowledging your emotions can help you feel less overwhelmed.

9. Seek professional mental health support, if feasible for you

Caring for your mental health is just as important as caring for your loved one. Therapy or counseling can provide you with tools to manage stress, navigate emotions, and set boundaries.

If traditional in-person sessions aren’t possible due to your schedule or other reasons, telehealth options could work. Plus, some community programs offer free or low-cost options.

Many therapists specialize in caregiving-related stress, so you’re not alone in seeking help. Even a few sessions can make a big difference.

What advice would you share?

Young adult caregivers face an often challenging but meaningful journey. The most important thing to remember is that you are not alone, and your well-being matters just as much as your loved one’s. The tips and resources here are meant to support you, but everyone’s journey is different.

What has helped you in your caregiving role? What advice would you give to someone else? Share your thoughts in the comments below. You never know who might find comfort and strength in your story.