mom burnout symptoms and solutions

Mom Burnout Symptoms and Solutions

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Understanding Mom Burnout

Mom burnout, something many of us have felt, arises from a combination of factors. Juggling various roles – career, caregiver, partner – can leave us stretched thin. Societal pressures to excel in every area amplify stress. Yet, often we overlook the essential self-care that’s crucial for recharging. It’s like trying to run on an empty tank

According to researchers, “this condition [parental burnout] is characterized by an overwhelming exhaustion related to oneโ€™s parental role, an emotional distancing from oneโ€™s children, and a sense of parental ineffectiveness.”

Does not sound good… and still, we know little about it and the signs and effects of parental and mom burnout!

Further study states that maternal burnout syndrome is  “a conjunction of psychological and contextual factors associated with maternal exhaustion”.

Recognizing these triggers empowers us to combat burnout. Let’s dive into some common mom burnout symptoms to make finding solutions easier!

Recognizing Mom Burnout Symptoms

According to the results of the “The Parental Burnout Assessment (PBA)” the 4 most important signs of parental or mom burnout are the following:

  1. Exhaustion from one’s parental role – feeling extremely exhausted either emotionally, cognitively, or physically.
  2. Overload and loss of pleasure from parenting – too much pressure leads to not being able to find more joy and motivation in parenting.
  3. Emotional distancing from one’s children – mom (or dad) does not have enough energy left to get involved in bonding activities and maintain the relationship with kids as previously.
  4. The contrast – is when the parent realizes the changes and feels ashamed of the parent they have become.

If you feel some of the mom burnout signs can apply to you, you can also find a short test on this website to figure out if you are at risk of burnout!

What Can Cause Mom Burnout?

Mom burnout can creep in when the demands of modern life collide. Balancing the roles of caregiver, partner, and professional can leave you feeling like you’re on a non-stop treadmill. The pressure to excel in each role, while meeting societal expectations, can add another layer of stress. It’s like trying to keep all the plates spinning at once.

Lack of self-care is another trigger. Moms often prioritize everyone else’s needs, forgetting to refuel their own tanks. Neglecting self-care is like driving a car without ever stopping for gas – eventually, you’ll stall.

Constantly being “on” and the absence of proper downtime can exhaust even the most energetic moms. Feeling guilty about taking breaks? That’s another culprit. The fear that self-care is selfish is both untrue and detrimental to your well-being.

Not seeking support can also lead to burnout. Trying to be a superhero without asking for help only adds to the burden. Remember, even superheroes have sidekicks!

Recognizing these causes is the first step toward overcoming burnout. Embrace self-care without guilt, set boundaries, and ask for assistance when needed. You’re not alone in this journey, and seeking balance can lead to a happier, healthier you.

Solutions for Mom Burnout

As dedicated caregivers, partners, and professionals, it’s easy to lose sight of your own well-being. I have collected some effective solutions that can help you not only manage the overwhelming moments but also thrive in your role as a mom. From simple self-care practices to practical time-management techniques, we’ve got you covered. So, let’s embark on a journey to discover strategies that empower you to take charge of your well-being and find balance amidst the chaos.

1. Self-Care: Nurturing Your Well-Being

  • Prioritize self-care as an essential, not a luxury.
  • Engage in activities that rejuvenate your mind and body, like reading, meditation, or a soothing bath.
  • Remember, taking care of yourself positively impacts your ability to care for your family.

2. Mastering Time Management

  • Create a realistic daily schedule that accommodates responsibilities and self-care.
  • Delegate tasks when possible, and confidently say “no” when needed.
  • Setting boundaries preserves your energy and equilibrium.

3. Tapping into Support

  • Lean on your partner, family, and friends for assistance โ€“ they’re eager to help.
  • Seek guidance from therapists or counselors if you’re overwhelmed.

4. Redefining Priorities

  • Differentiate between urgent and important tasks to minimize stress.
  • Reevaluate tasks that don’t align with your well-being or family’s needs.

5. Celebrating Small Wins

  • Acknowledge and celebrate your achievements, no matter how small.
  • Embrace imperfection and give yourself credit for your efforts.

6. Mindful Moments and Deep Breaths

  • Incorporate brief moments of mindfulness throughout the day.
  • Practice deep breathing to reduce stress and enhance focus.

7. Physical Well-Being Matters

  • Prioritize sleep to recharge and enhance overall mood.
  • Engage in regular physical activity, even if it’s a short walk, to boost your energy.

8. Unplugging and Digital Detox

  • Designate tech-free times to disconnect from digital distractions.
  • Allow yourself to unwind without constant notifications.

9. Creative Outlets and Hobbies

  • Pursue creative interests or hobbies that bring you joy.
  • Engaging in activities you love fosters a sense of fulfillment.

10. Gratitude and Positive Affirmations

  • Practice daily gratitude to shift your focus to the positive.
  • Use positive affirmations to uplift your mindset and self-perception.

Implementing even one of these strategies can make a significant difference in your well-being. Each step you take brings you closer to a healthier, happier version of yourself – an empowered mom navigating life with resilience.

Create a Self-Care Plan to Avoid Mom Burnout in the Future

Crafting a personalized self-care plan is your passport to preventing future mom burnout and embracing a harmonious life. Think of it as your secret weapon against the daily chaos. Begin by carving out dedicated time for self-care activities that resonate with you. Whether it’s a morning meditation, a midday stroll, or an evening reading session, these moments are essential for recharging your spirit.

Identify your self-care priorities and weave them into your routine. Consider the activities that nourish your mind, body, and soul โ€“ from physical exercise to creative hobbies. Set clear goals and make them attainable; this is about sustainable change, not adding more stress.

Delegate tasks without hesitation and respect your boundaries. Say “no” when your plate is full, safeguarding your energy and well-being. Enlist the support of your partner, family, or friends; remember, it’s okay to lean on others.

Document your self-care plan in a tangible way, whether it’s a digital calendar, journal, or app. Track your progress and adjustments as needed. Be kind to yourself; slip-ups happen, and flexibility is key.

Incorporate self-care into your daily narrative โ€“ it’s not just a to-do, but a lifeline to balance. By weaving self-care seamlessly into your routine, you’re fortifying your resilience and safeguarding against future burnout. You deserve a life where you thrive, not just survive.


Understanding the intricate dance of motherhood and the potential for burnout is crucial. Balancing various roles โ€“ career, caregiver, partner โ€“ can lead to exhaustion. Societal pressures intensify this stress while neglecting self-care drains your energy. Think of it as trying to drive on an empty tank โ€“ it’s not sustainable.

But you’re not alone in this struggle. Solutions to mom burnout are within your grasp. Efficiently managing time, setting boundaries, and seeking support are key. Embracing self-care isn’t selfish; it’s an investment in your well-being. Recognize the signs, find your balance, and make choices that nurture both you and your family. Through mindful self-care, boundary setting, and seeking support, you can dodge burnout’s grip and cultivate a more fulfilling, empowered life as a mom.

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