Complete Guide to Mom Burnout -What is it? Do You have it? 10 Things to Consider
When my daughter was born I was already exhausted.
I had been having contractions, real contractions for over a month before her birth, which meant I had not hardly slept that entire month before I even had a newborn to sap my sleep.
Needless to say, I felt burnt out before I even was officially considered a mom.
Maybe you’re in an a similar boat.
Do often feel exhausted, overwhelmed, and unappreciated?
Do you struggle to balance your household responsibilities, your children’s needs, and your own well-being all at the same time?
Motherhood is a lot, but if you answered yes to these questions, it’s likely you are experiencing mom burnout.
What exactly is mom burnout?
Put simply, it’s a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.
It can affect anyone who feels overworked, under-supported, or unfulfilled in their roles.
Burnout can have serious consequences for your health, happiness, and relationships.
It also will negatively affect the way you interact with your partner and your children, which could have devastating effects.
That’s why it’s so important to recognize the signs and take steps to recover and prevent it.
Mom Burnout Quiz
If you’re unsure if you’re suffering from mom burnout, I made this quick little quiz. Feel free to take it as it may give you a better idea on whether or not you’re suffering from mom burnout.
Symptoms of Mom Burnout
What is mom burnout? Some common signs of mom burnout are:
- Feelings of tiredness
- Feeling drained most of the time
- Feelings of helplessness or hopelessness
- Feeling trapped in your situation
- Feeling detached, isolated, or alone in the world
- Feeling cynical, negative, or resentful about your work or life
- Losing interest or motivation in things you used to enjoy
- Trouble concentrating, remembering, or making decisions
- Frequent headaches, muscle pain, or other physical complaints
- Changes in your appetite or sleep habits
- Using food, alcohol, drugs, or other substances to cope or escape
- Low immunity to illness and getting sick more often
If you notice any of these signs, don’t ignore them. They are warning signals that something is wrong and needs to be addressed.
If you feel like you’re doing it all, you might like this: How Meet the Challenge of Being a Married Single Mom – 7 Tips That Could Help Save Your Marriage
What Causes Mom Burnout?
Mom burnout can result from various factors, such as:
- Being a new mom (new mom burnout)
- Financial Stress
- Heavy workloads and long hours
- Unclear or unrealistic expectations or goals
- Little or no control over your work or environment
- Dysfunctional or conflictual relationships with co-workers, family, or friends
- A lack of social support (lacking a “village”)
- A lack of recognition or appreciation from those around you
- Work-life imbalance
- Neglecting your personal needs
- A mismatch between your values and your actions
- Chronic illness
- Or pretty much and other personal stressors that make your life harder.
How to Recover From Mom Burnout
How to overcome mom burnout?
The good news is that is not a permanent condition.
You can (and you will!) recover and prevent it from happening again by following some simple strategies that follow.
Seek Support
Don’t deal with mom burnout alone!
Reach out to people you trust. Reach out to friends, family members, your therapist, or a support group.
Talking to someone will help you
- vent your feelings,
- gain perspective,
- and get advice.
It’s also a good idea to ask for help with your day-to-day tasks and responsibilities.
Delegation will give you some breathing room.
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Manage Stress
Stress is an inevitable part of having kids, but that doesn’t mean it has to overwhelm us all the time.
Some effective ways to manage stress are:
- practicing relaxation techniques, such as breathing, meditation, yoga, or massage;
- engaging in physical activity, such as walking, jogging, swimming, or dancing;
- expressing yourself creatively, such as writing, painting, or playing music;
- or having fun, such as watching a comedy, playing a game, or spending time with a pet.
If time-management is causing you stress: Mom Schedule: Ultimate Guide for How to Plan Your Day and Stay Productive
Take Time for Yourself
One of the main causes of mom burnout is neglecting your own needs and the things that bring you joy.
To prevent this, you need to take time for yourself every day, even if it’s just a few minutes.
Do something that sparks your joy, brainstorm for a minute and think what that might be.
Do you love reading books, listening to a podcasts, taking a baths?
Schedule and make time for these.
You can also plan out longer breaks, like a weekend getaway, a vacation, a girls night, or anything you like!
Taking time for yourself can help you recharge your batteries, boost your mood, and restore your sense of self.
Looking for self-care ideas? Look no further! 20 Invigorating Self Care Ideas
Reevaluate Your Priorities
Mom burnout can make you lose sight of what’s important to you and what you want to achieve in life.
To regain your focus, you need to reevaluate your priorities and set realistic and meaningful goals.
Ask yourself:
- What are the things that matter most to me?
- What are the things that I enjoy doing?
- What are the things that I want to accomplish?
- How can I align my actions with my values?
By answering these questions, you can create a vision for your future and a plan to achieve it.
Make Exercise a Priority
Exercise is not only good for your physical health, but also for your mental and emotional well-being.
Exercise can help you:
- reduce stress,
- improve your mood,
- enhance your energy,
- sleep better
- and boost your self-esteem.
All of these things above are essential to prevent and heal from burnout.
Aim for at least 30 minutes of moderate exercise most days of the week, or more if you can.
Choose an activity that you find enjoyable and that suits your fitness level, such as walking, cycling, swimming, or dancing. This will make whatever exercise regimen you choose sustainable.
Support Your Mood and Energy Levels with a Healthy Diet
What you eat can have a significant impact on how you feel and perform.
Eating a balanced diet can help you maintain your mood and energy levels throughout the day, it will also benefit your immune system and overall health.
Some general tips for a healthy diet are to eat plenty of:
- fruits,
- vegetables,
- whole grains,
- lean protein,
- and healthy fats.
And to avoid or limit:
- processed foods,
- added sugars,
- caffeine,
- alcohol,
- and nicotine.
Drink enough water and stay hydrated.
Eat regular meals and snacks, and don’t skip breakfast.
Seeking Help
Sometimes, mom burnout can be so severe that you may need professional help to recover from it.
If you experience any of the following signs, you should seek help from a doctor or a mental health provider:
- You have thoughts of harming yourself or others
- You have symptoms of depression, such as persistent sadness, hopelessness, guilt, or loss of interest
- You have symptoms of anxiety, such as excessive worry, nervousness, or panic attacks
- You have symptoms of other mental health conditions, such as bipolar disorder, post-traumatic stress disorder, or substance use disorder
- You have difficulty functioning in your daily life, such as at work, at home, or in social situations
If you need a little pick-me-up, see here: 45 Mom Quotes to Uplift and Inspire You
There is never shame in seeking help for burnout.
It is a common and treatable condition that can affect literally anyone.
Seeking help can help you overcome whatever is causing your burnout, improve your well-being, and live a more joyful life.
Thanks Bunches,
Emma
If you enjoyed this, you might also like this: 10 Crucial Rules for Visiting a Newborn
Resources:
How to deal with burnout
Job burnout: How to spot it and take action – Mayo Clinic
Burnout Prevention and Treatment – HelpGuide.org
How to recover from burnout: Strategies to try and seeking help