Navigating Life in the Middle: The Expat Sandwich Generation in Dubai

Dubai’s population is predominantly made up of working-age adults, with a significant concentration between the ages of 25 and 44.

This demographic, often referred to as the “sandwich generation,” finds itself caring for both young children and aging parents, an emotionally and logistically demanding life stage. While this challenge is not unique to Dubai, the city's large expat population brings with it a set of distinct struggles that can intensify the experience.

// Parenting Without a Village

For many expat parents in Dubai, raising children means doing so far from the support networks they grew up with. The proverbial "village"; family, childhood friends, trusted neighbors, is simply not there. This absence can leave parents scrambling to create a new support system or feeling desperately alone and overwhelmed.

Although domestic help such as nannies and maids is more accessible in Dubai than in many other parts of the world, this isn’t a catch-all solution. Finding the right person takes time, financial resources, and, sometimes, sheer luck. For some, it also requires a significant cultural shift; not everyone is comfortable having a live-in caregiver, especially if they didn’t grow up with that model themselves.

But even when logistical help is in place, emotional support and guidance remain essential and far more difficult to come by. Parenting doesn’t just demand hands-on help; it demands community, reassurance, and the chance to say, “Am I doing this right?” without fear of judgment.

Parents may arrive at this phase of life already depleted, emotionally and logistically. And if they have more than one child, or if a child has additional needs, the demands multiply quickly. It becomes easy to see how someone could slip into chronic stress, anxiety, or depression.

// Caring for Aging Parents From Afar

As if parenting weren't enough, this generation also often finds themselves managing the emotional weight of caring for aging parents, who live thousands of kilometers away.

Guilt is a common and powerful emotion. Many expats express deep remorse for not being physically present as their parents grow older, particularly when illness or decline begins to set in. This is often accompanied by feelings of helplessness, denial, and confusion. It’s emotionally jarring to realize that the people who once gave us shelter and care are now the ones who need it, just as we are stretched thin ourselves.

Distance makes it harder to assess how much support aging parents need. When they live alone or in relative isolation, it's easy to miss the early signs of decline. And even when a need is identified, figuring out how to access care, arrange services, or navigate government systems in a country you haven't lived in for years can feel overwhelming.

There’s no option to “pop over” after work with your toddler to check in. Even scheduling a phone call can require negotiating time zones and busy family routines. Visits become a complex equation of cost, childcare, time off work, and emotional readiness, an impossible balance between tending to your young family and supporting your parents.

// The Emotional Toll: "Why Can't I Handle This?"

This stage of life can bring a flood of emotions. Overwhelm. Exhaustion. Guilt. Loneliness. Self-doubt. Many begin to ask themselves:“Why can’t I handle this?”“Am I doing something wrong?”

In the age of social media, it’s easy to believe that everyone else is managing effortlessly, juggling careers, parenting, elder care, and personal well-being with a smile and a curated Instagram feed. But the reality is often far from what’s shown online.

Sometimes, what’s most needed isn’t another tool or time-management hack, but someone to talk to. Someone who will listen without judgment. Someone to help untangle the mess and ask: What do you need? What are your values? How do we get you back to a place where life feels more aligned with who you are and what matters most?

// Finding Space to Reflect and Rebalance

When life moves fast, it’s tempting to live reactively moving from one fire to the next without pause. But this can lead to burnout, especially when you’re navigating complex emotional terrain.

By creating space to reflect, we give ourselves the opportunity to respond rather than react. We can begin to make conscious decisions that align with our core values, rather than simply surviving the chaos.

This stage of life is demanding, no doubt, but it doesn’t have to be endured alone. With the right support, many people find a renewed sense of clarity, connection, and confidence in how they manage the challenges of this unique chapter.

If you’re living in Dubai (or anywhere abroad) and struggling to balance parenting, career, and concern for aging parents, you are not alone. These feelings are not a sign of weakness; they are a sign that you are trying to meet the needs of those you love, often at the expense of your own.

Support is out there, whether in the form of counseling, coaching, community groups, or even just a conversation with someone who understands.

You don’t have to do it all, and you certainly don’t have to do it all alone.

// Michelle Estekantchi, Thrive Wellbeing Centre