How to find your way back when you experience Mom Burnout
Understanding the “Mommy burnout”
Let’s talk about something that’s real and relatable – the “Mom burnout” We all know that being a mom is a challenging and rewarding journey, but it’s also a demanding one. And sometimes, that demand can lead to weariness.
To tell you, that exhaustion isn’t just feeling tired or overwhelmed; it’s a state of emotional, physical, and mental health concern about exhaustion that can leave you feeling drained, disconnected, and unable to cope.
I’ve been there… and many mothers are experiencing this too. ( Actually 93% of women after birth and having kids are dealing with mom burnout, anxiety, and stress)
Yes, we can say being a stay-at-home Mom is so beautiful, and challenging. Well if you’re a Mom, you can relate that it’s the most fulfilling job in the world (not that exaggerated, but it is!)
Somehow, it is also the most underappreciated role. It’s a 24/7 job with no days off, no sick leave, and no breaks (unless you count those fleeting moments when the little ones are finally asleep). And while it’s a labor of love, it can also be a recipe for burnout.
How do you know you’re already burned out as a stay-at-home mom?
It’s not always obvious, mama. Burnout can creep up on you slowly, a subtle shift in your mood and energy levels that you might not even realize is happening.
Here are some symptoms of mom burnout (so better start checking yourself, mama)
1. Always tired – You’re constantly exhausted, even after a full night’s sleep. The endless cycle of feeding, changing, playing, and cleaning leaves you feeling drained. You might find yourself resorting to endless cups of coffee or sugary snacks just to get through the day.
2. Irritability – With limited patience, you’re easily snapping at your kids more easily than usual. Little things that used to be no big deal, like spilled milk or dropped toys, are driving you up the wall. You might feel irritable, frustrated, and on edge all the time.
3. Disengagement or Disconnection – You no longer enjoy the activities you used to love, like reading, crafting, or spending time with friends. You feel disconnected from your passions and hobbies. You’ve lost that spark, that zest for life that used to define you.
4. Mental Fog – You’re now unable to concentrate, or constantly forgetting things. You might find it hard to make decisions, and even simple tasks feel overwhelming. You’re constantly battling the feeling that you’re not “on top of things.”
5. Isolation – You don’t feel like yourself, and you’ve disconnected from the world outside your home even with your kids.
Other symptoms of mom burnout may look like…
- Feeling emotionally depleted
- Physical and severe exhaustion
- Feeling like a bad mom
- Mom rage
- Extreme fatigue
- Questioning your choices
- Decreased productivity
Mom burnout isn’t a sign of weakness.
It’s a sign that you’re human, that you’re pushing yourself too hard, and that you need to prioritize your own well-being. It’s a call for a change, a reminder that you need to refill your cup, not just for yourself but for your family as well.
Risk Factors for Parenting Stress and Burnout
- Moms living in individualistic cultures are more likely to suffer from burnout.
- Moms who work outside the home and low-income moms are also at higher risk.
- Prior mental health issues, such as depression or anxiety, can also increase a person’s risk of burnout.
So how do you find your way back from the brink of Mom burnout?
How to overcome parental burnout?
Recognize and Accept your situation
The first step is acknowledging that you are burnt out. Stop pretending you’re okay. Mama, sometimes “it’s ok not to be ok”. Accept that you are not perfect, and you’re tired too.
Give yourself permission to feel overwhelmed, frustrated, and exhausted, so you know how to deal with it. Learn the things that trigger you, and what you should do about it.
You’re the one who can help yourself out, and it’s not going to be easy like waking up and you’ll already feel better.
But where do you start?
How can you break free from Mom Burn out?
The answer lies in building healthy habits and routines that nurture our well-being. Here are some things you can do, mama, to overcome mom burnout and find your way back to feeling like yourself again:
1) Prioritize Your Sleep
We all know it’s hard to get a good night’s rest when you’re overthinking, exhausted, and have little ones demanding your attention. But sleep is crucial for our physical and mental health. Try to create a consistent sleep schedule, even if it means going to bed earlier or taking a nap during the day.
2) Eat a Hearty and Healthy Meal
Got some cravings? Ice cream or pizza? That’s ok! Giving yourself something is part of self care, but it is also important to know that if you’re constantly feeling tired, blue and have no energy through out the day – maybe there’s something wrong. You’re body might be lacking for specific nutrients/vitamins that can help your mood swings, stress and boost energy levels.
Here are some foods and nutrients that will help you
Magnesium – regulates our mood, promoting relaxation, and combating stress. Try eating almonds, spinach, avocado, dark chocolate, and pumpkin seeds.
Omega-3 Fatty Acids – this is essential for brain function and can help improve mood and reduce anxiety. Try a fatty fish like salmon, tuna, and mackerel, as well as walnuts, chia seeds, and flaxseeds.
Vitamin B – thisvitamin is essential for energy production, brain function, and stress management. Good sources are whole grains, leafy green vegetables, lean meats, and eggs.
Tryptophan – this amino acid is a precursor to serotonin, a neurotransmitter that helps regulate mood and sleep. Good sources include turkey, chicken, fish, eggs, dairy products, and nuts.
Probiotics – these beneficial bacteria can improve gut health, which is linked to mental well-being. You can find probiotics in fermented foods like yogurt, kefir, sauerkraut, and kimchi.
Iron – this is essential for carrying oxygen throughout the body, which is crucial for energy production. Good sources include red meat, spinach, beans, and lentils.
Vitamin D – this is the “sunshine vitamin” that helps regulate mood, sleep, and energy levels.
For Stress-Relieving Snacks, you can try Dark Chocolate with70% cocoa solids( read related blog post here) or Nuts and Seeds.
3) Move Your Body
Exercise can be a powerful antidote to reduce stress and burnout. Find something you enjoy, whether it’s a brisk walk, a yoga, stretching or dancing with your kid in your living room. Schedule a 15-30 mins planned movement or a short workout like jumping jacks can make a big difference.
4) Get some sunshine (at least every day)
It’s the best remedy for stress and anxiety, and it’s FREE. Step outside every morning, look at those beautiful “greens” they can help relax your mind, and will help you start a good day.
5) Set Boundaries
It’s okay to say “no” to extra commitments and requests. Don’t be afraid to ask for help when you need it. And don’t feel guilty for taking time for yourself.
6) Give time for yourself
Set aside some “mommy time” to do things you love, such as reading a book, relaxing in a bath, or meeting a friend for coffee. Do something every week (or day, if you can manage) to replenish your energy reserves. Start to create a Self-Care Routine.
7) Find a Hobby or Learn something new
This will be one of the best ways to reduce stress at home, because you’re helping your mind engage in new activities that will challenge your every day life because being a mom is a repetitive cycle of caregiving and household duties. It’s a chance to reconnect with your passions and interests, and it allows your brain to relax and de-stress. Plus that feeling of learning a new skill can be incredibly rewarding.
Mom tip: I start to declutter whenever I feel overwhelmed with myself. You can check my related blog post here…
8) Practice Gratitude
Take time to appreciate the good things in your life. Focus on the positive aspects of motherhood and the joy your children bring you. Sometimes, we feel that burn out because we aren’t thankful enough… Gratitude is a powerful antidote that can really help reducing mom burnout…
Here’s a Mom challenge for you, do it every day and start now.
- Write down three things you’re grateful for each day, no matter how small. It could be a simple act of kindness from your child, an understanding husband, beautiful sunset, or a delicious meal.
- Start a journal, and take time to reflect on what happened on your day.
9) Take breaks and quick resets
Getting some respite from the busy mom life doesn’t mean you must take hours to relax. Embrace quick resets that can be just as effective in refreshing your energy, such as a 10-minute meditation or a 20-minute workout. Research shows that even a short break can improve mental focus and cognitive capabilities.
10) Seek Professional Help
If you’re struggling, don’t hesitate to reach out to a therapist or counselor. They can provide support and guidance as you navigate the challenges of mom burnout.
You can consider online therapy options, such as Talkspace or LunaJoy, for convenient access to therapy.
Hey there Mama, you’ve reached the ending part of my blog, and thank you for doing that!
As an appreciation I am sharing this 100 Self Reflective Prompt Journal for Moms
Grab this journal that I made for you – It’s FREE!
Thank you for looking for ways how to deal with your stress and burn out… or if you’re feeling the signs of mom burnout, just remember you are not alone.
My related blog posts will help you too…
25 Self-Care Ideas for Moms that Help You Recharge without Guilt
Postpartum Self Care: The Ultimate Guide to Recovery & Healing
How to Keep Kids Busy at Home: 9 Engaging Activities to Try
Quick and Easy Air Fryer Breakfast Recipes for Busy Moms
Tips for Home Planning for 2025: Free Printable Home Planner
How to Declutter when you’re overwhelmed
Remember…
There’s no shame in admitting that you need a break. Talk to your partner, friends, or family. Seek support from a therapist or counselor. And most importantly, please take care of yourself.
You deserve it, mama.
You are not just a mom, you are an amazing mom and you’re worth it.
