This post is about mom burnout.
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Do you feel like you’re constantly juggling everything and falling short? You’re not alone. As a mom, it’s easy to overlook the signs of reaching your limit. The never-ending exhaustion, both physical and mental, can leave you feeling burnt out. In fact, a survey by Ohio State University in 2023 revealed that a staggering 57% of parents identified as burnt out. This doesn’t just affect you – it impacts your children too. By understanding the signs, causes, and solutions of mom burnout, we can start addressing this issue and help parents find balance and peace!
“There is no way to be a perfect mother, but a million ways to be a good one.” ~Jill Churchill
UNDERSTANDING MOM BURNOUT
WHAT DOES MOM BURNOUT FEEL LIKE
Some signs of mom burnout are evident, while some are unclear due to individual health circumstances. The following signs are typical of mom burnout and can occur simultaneously:
- Fatigue
- Emotional Exhaustion
- Irritability
- Feeling Overwhelmed
- Detachment
- Overreactions
- Guilty Feelings
- Poor Sleep
- Trouble Concentrating
- Frequent Illness
WHY DOES BURNOUT HAPPEN
The cause of mom burnout is specific to every individual and results from their personal circumstances. However, common themes of mom burnout include the following:
- Financial Pressures
- Social Expectations
- Work-Life Imbalance
- Default Parent Syndrome
- Lack of Support
- The Hard Nature of Parenting
HOW TO RECOVER FROM MOM BURNOUT
Recognizing the signs and causes of mom burnout is important, but recovering from it is even more crucial. The goal is to find balance, peace, and joy again. The following habits and behaviors will help those looking to heal and recover from mom burnout.
Trust Yourself
Taking the time to acknowledge your feelings and trust your instincts is crucial. Far too often, many mothers hesitate to listen to their inner voice and take the necessary steps to address their challenges. It can be tempting to ignore the warning signs and continue with the status quo, but it’s essential to trust yourself and start making small changes. If you’re ready to embrace this mindset, Mommy Burnout by Dr. Sheryl Ziegler is your ideal guide. This relatable and practical book is a must-read for every parent looking to make positive changes.
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Communicate and Set Boundaries
Don’t suffer in silence! Use your voice and communicate your feelings, desires, and concerns. This is true for your partner, boss, family, and friends. Share your concerns with those that have an impact on your life. Set healthy boundaries where needed, and don’t be afraid to ruffle a few feathers. A difficult conversation with a family member or friend is worth it when considering the alternative – an exhausted and unhappy you. Remember, you don’t have to do it alone. Set Boundaries, Find Peace by Nedra Glover Tawwab is an excellent resource for learning how to set healthy boundaries by identifying and expressing our needs clearly and unapologetically. Similarly, the Set Boundaries Workbook is a great companion tool with interactive exercises, journal prompts, and more!
(RELATED POST: Setting Boundaries: The Top Practices For Every Relationship)
Delegate What You Can
You don’t have to do everything by yourself! It’s okay to ask for help and delegate some of your endless responsibilities to others, including your partners and family members. Even young children can pitch in and take on some tasks. Instead of taking on the burden of micromanaging, you can use tools to communicate and share expectations with your family. A simple and cost-effective way to do this is by using a shared calendar, such as a whiteboard calendar displayed in a shared space. While a shared calendar won’t make responsibilities disappear, it can help reduce the mental load you carry daily, weekly, and even monthly. I use this at home, saving me time and mental energy.
(RELATED POST: Engaging Kids in Age Appropriate Chores: Strategies for Success)
Take Frequent Breaks
Are you constantly juggling a million things and finding it hard to take a breather? It’s a common struggle. But here’s the thing: taking breaks is the key to being more productive. Stepping away from your tasks for short, frequent breaks can help you recharge and return with a renewed focus, getting more done in less time. And the best part? The ideal break involves getting outside and moving around a bit. So, next time you feel overwhelmed, remember that taking a break isn’t slacking off – it’s a productivity booster!
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Prioritize Sleep
Sleep is probably the one thing you daydream about as a mom – quite literally! The anticipation of finally getting to bed consumes your thoughts all day long. You eagerly await when your kids are tucked in, and you can sink into a deep slumber until morning. But here’s the twist: when that moment arrives, you’re so relieved that the day is over that you lose yourself in your phone, catching up on texts, and before you know it, it’s late in the evening. This phenomenon is called revenge bedtime procrastination, and it’s taking a toll on you more than you realize. Prioritizing sleep is crucial to help you manage and prevent mom burnout. Block small periods during the day to engage in ‘me time’ so that you are more likely to hit the hay and get your much-needed sleep when it’s time for bed.
Engage in Priorities Only
The sheer number of responsibilities that parents have these days is mind-boggling. It’s so easy to fall into the trap of thinking that everything is urgent and a top priority when juggling many things. But it’s crucial to take a step back and think about your daily tasks and priorities. Ask yourself: Does this task need to be done today? Is this commitment truly critical for me to attend? It’s vital to consider whether tasks or commitments are crucial enough to add to your mental to-do list or can be set aside for your mental well-being. You can effectively organize your thoughts, tasks, and commitments using a weekly planner and to-do list. This will help you gain a clear visualization of everything on your plate. What truly takes precedence? What can you remove from your to-do list? It’s time to take control and prioritize what truly matters.
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Be Kind to Yourself
Give yourself some much needed self-compassion. It’s time to ease up on yourself. Let’s face it: expecting perfection from yourself in everything is unrealistic. Take the bold step of prioritizing yourself for a change. Not sure how to go about it? Why not kick things off with some guided reflection and journaling? The Self-Love Workbook for Women is your ticket to discovering yourself through inspiring activities, uplifting affirmations, and confidence-boosting exercises. It’s time to fully embrace who you are and treat yourself with the kindness you deserve!
(RELATED POST: Empower Yourself: How to Build Confidence and Self Esteem)
Self-Care
Many people emphasize the concept of self-care, highlighting its significance in maintaining overall well-being. However, engaging in self-care practices can feel daunting and burdensome. It’s essential to recognize that self-care doesn’t necessarily have to involve complex or time-consuming activities. By allocating just five minutes each day to focus on self-care, you can experience substantial benefits. This minimal time investment can lead to noticeable improvements in mental and emotional well-being. The Five Minute Journal is a valuable resource that facilitates the practice of gratitude and mindfulness. Its structured format encourages individuals to take a few moments each day to reflect on the positive aspects of their lives, express gratitude, and set intentions. Engaging with this journal can infuse a sense of joy and contentment into daily life, contributing to an overall sense of well-being and fulfillment.
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Seek Support
While it is possible to overcome mom burnout alone, sometimes seeking additional support is worthwhile. Contacting a licensed therapist is a great way to explore and heal from the mental and emotional exhaustion that comes with mom burnout. Acknowledging the need for support reflects courage and is essential in moving forward and prioritizing your health and happiness.
Mom burnout is a common but often overlooked issue that can significantly affect a person’s well-being. It’s essential to notice the signs, understand the root causes, and actively look for practical solutions to recover and heal. As a devoted parent managing many responsibilities, paying attention to your mental state and personal needs is crucial, as you deserve peace, happiness, and a balanced lifestyle.
MINDSET | ACTION:
Take a moment to recognize your thoughts, feelings, and behavior. Do any of the signs of mom burnout resonate with you? Do any of the causes of mom burnout reflect your current situation? Which of the following solutions can you implement in your life?
This post was about mom burnout.
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