17 Ways to Overcome Mom Burnout-Symptoms, Consequences and Selfcare

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What is Mom Burnout?

When you’re a mom, it seems like there’s always something to do.

You’re constantly juggling work, taking care of your kids, and trying to find time for yourself.

It’s no wonder that sometimes, you feel overwhelmed and exhausted.

Mom burnout is a condition that can happen to any mom who feels overwhelmed and stressed out.

There are 3 Stages of Mom Burnout:

1. The first stage is when you’re so busy that you don’t have time for yourself. You’re always running around and doing things for other people.

2. The second stage is when you start feeling overwhelmed and stressed out. You feel like you can’t handle everything that’s going on, and you’re not getting enough sleep or time to yourself.

3. The third stage is when you’re so stressed out that you start feeling sick.

You may have headaches, nausea, or chest pain.

You may also start snapping at your kids and spouse, and you may feel like you can’t go on anymore.

So What Causes Mom Burnout?

There are many reasons why mom burnout can happen. Some of the most common include:

• Not having enough time for yourself

  Between work, taking care of your kids, and household chores, there often isn’t much time left for you to relax and recharge.

•  Feeling like you’re always the one responsible for everything

  It can be tough when you feel like you have to handle everything on your own.

•  Juggling work and family responsibilities

  It can be hard to find a good work-life balance, especially when your kids are young.

•  Struggling with postpartum depression

  This can be a very stressful experience that can lead to mom burnout.
  

11 Symptoms of Mom Burnout

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1. Fatigue - feeling constantly tired, no matter how much you sleep.

2. Feeling overwhelmed and stressed - constantly feeling like you can’t cope.

3.Depression - feeling down, hopeless, and helpless.

4.Anxiety - feeling constantly worried and tense.

5.Isolation - withdrawing from friends and family.

6.Lack of self-care - not taking time for yourself or doing the things you enjoy.

7.Irritability or anger-  feeling short-tempered and easily frustrated.

8.A lack of patience- feeling like you can’t handle anything else.

9.Feelings of inadequacy- always feeling like you’re not doing a good job.

10.Trouble concentrating- difficulty focusing on anything

11.Insomnia- problems sleeping.

Self-Care

One of the best things you can do to avoid mom burnout is to practice self-care.

Self-care is all about taking care of yourself both mentally and physically.

Here is a great article about Why Better Selfcare For Moms Is The Best Way For Raising Calm Kids

17 Tips to Avoid Mom Burnout

Make Time for Yourself

Make time for yourself even if it’s just 10 minutes a day. During that time, you can do something relaxing, like reading, listening to music, or taking a bath.

Aromatherapy

Aromatherapy is a great way to relax and de-stress.

You can buy an essential oil diffuser, or you can put a few drops of oil on a tissue and inhale it.

Some of the best oils for relaxation include lavender, chamomile, and frankincense.

Take a Break From Work

It is sometimes important to take time off work, even if it’s just for a day or two. Use that time to relax and recharge, so you can come back feeling refreshed.

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Set Boundaries

It’s important to set boundaries with the people in your life, especially your kids and spouse. Tell them what you can and can’t handle, and ask for help when you need it.

Delegate Some of Your Responsibilities

Share some of your responsibilities by delegating chores to your spouse or older children.

They may be more than happy to help out.

Make a chores roster if necessary, so that everyone knows what they are doing in advance. This will help the jobs done on time without you constantly nagging.

You can create a DIY routine/chores chart for younger kids with the free template here.

Set Realistic Goals for Yourself

Don't try to accomplish everything at once. Break down your objectives into smaller, more achievable activities.

Rather than attempting to clean the entire house in one day, break it down into smaller tasks that you can accomplish over the week.

Cleaning a certain area of the house each day will keep the home cleaner and nicer than letting everything pile up to be done at once.

Get Organized

Getting organised at home can feel like a never-ending task, but there are some simple methods you can use to help get things under control. One way to start is by decluttering your space.

Remove any items that you no longer use or need, and find a place for everything else.

Once your home is cluttered-free, you can focus on implementing some organisation systems. For example, you could use baskets and bins to store items, or set up a designated area for each family member's belongings.

You could also labels shelves and cupboards, so that everyone knows where things go.

By taking some time to get organised, you can make your home a more relaxing and enjoyable place to be.

Simply Clean: The Proven Method for Keeping Your Home Organized, Clean, and Beautiful in Just 10 Minutes a Day is a great way to get started with organising your home

Take Care of Your Health

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Make sure you’re getting enough sleep, eating healthy foods, and exercising.  These things will help you feel better both physically and mentally.

Eat Healthy Foods

Eating a healthy diet is one of the best things you can do for your mental health. Eating plenty of fruits and vegetables, lean protein, and whole grains can help improve your mood and prevent burnout.

Avoid processed foods and sugary snacks, which can have the opposite effect.

It can be tough to eat healthy when you’re feeling mom burnout. You may not have the energy to cook or even want to eat.

But it’s important to take care of yourself, and that includes eating healthy foods.

Here are some tips for eating healthy even when you don’t feel like it:

• Cook in advance. If you know you’re going to be busy, cook a big batch of healthy meals over the weekend so you have something to eat during the week.

•  Pack your snacks. When you’re out and about, it can be tough to find healthy snacks that fit into your diet. Pack your snacks so you can always have something to eat.

•  Find healthy restaurants. There are plenty of restaurants that serve healthy food. Find one that you like and make it a regular spot.

•  Get help from others. Ask your partner, friends, or family to help you cook and eat healthy meals.

• Here are a couple of recipe books for Family Meal Planning:

  • Stress-Free Family Meal Planning: Easy, Healthy Recipes for Busy Homes by Kristen McCaffrey

  • 100 Tested, Perfected, and Family-Approved Recipes by Jennifer Segal

Exercise

Exercise is a great way to reduce stress and improve your mood. A moderate amount of exercise is the key to maintaining your mental health and avoiding burnout.

Yoga, going for a walk, or swimming are all great exercises to help reduce stress.

Yoga is a gentle form of exercise that can help to improve flexibility and strength. It can also promote relaxation and reduce stress levels.

For busy moms, yoga can be a great way to take some time out for yourself and recharge your batteries. So if you're feeling frazzled, yoga might just be the perfect solution.

Prioritize Sleep

Getting enough sleep is essential for your mental health. When you’re feeling mom burnout, it can be tough to get the sleep you need.

But it’s important to make sleep a priority.
Here is a helpful article: 9 Reasons Sleep Deprived Moms Struggle To Be A Good Mom- How To Change That

Here are some tips for getting enough sleep:

•  Set a bedtime and stick to it.

•  Avoid caffeine and alcohol before bed. 

•  Create a relaxing bedtime routine. Take a bath, read a book, or listen to calming music.

•  Aim for at least seven hours of sleep each night.

•  Consider going to bed and waking up at the same time each day to help regulate your body’s natural sleep rhythm.

• Learn tips, techniques, to balance your sleep chemicals naturally. This will help you nurture a peaceful environment for sleeping that is essential to the minds ability to shut off and drop down into a deep soothing slumber. Watch this FREE Video.

Talk to Someone About How You’re Feeling

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Mom burnout can be tough to deal with on your own, so talking to someone about it can be helpful. Talk to your partner, a friend, or a therapist. They’ll be able to listen to you and offer support.

 Join a Mom’s Group or Take a Mom’s Night Out.

Connect with other moms. This can be a great way to meet other moms and have some fun.

Sharing your experiences and feelings can help you feel supported and understood by moms who are going through the same thing.

How to Overcome Mom Guilt for Needing a Break

Seek Professional Help 

If you’re feeling overwhelmed or feel like you can’t handle things on your own, it might be helpful to see a therapist.

A therapist can help you deal with your feelings and give you tools to manage mom burnout.

Parenting Course

Take some parenting courses to help you understand the reasons for your child's behaviour and how to deal with it.

Parenting courses can be found in your local community or you can try this highly recommended FREE Online parenting Class.

Put your Kids in Day-care or with a Babysitter Occasionally.

This will provide you with some much-needed solitude.

You may use this period to unwind, do activities you enjoy, or simply get some rest.

A short time away from each other might be beneficial for both you and your child. After a brief break, you'll have more patience and energy for the challenges of parenting.

Eliminate Unnecessary Stress from Your Life.

There are always going to be some stresses in life that are unavoidable.

But many stresses are within your control.

If mom burnout is becoming a problem, take a close look at your life and see if there are any unnecessary stresses that you can eliminate.

For example, removing some obligations from your calendar.

What Happens When You Ignore Mom Burnout?

Mom burnout can have several negative consequences for both you and your child.

When you’re feeling burnt out, it can be tough to parent effectively. You may become irritable and impatient with your child, which can lead to behavioural problems. 

You may also have less energy and be less motivated to interact with your child.

This can lead to a lack of attachment or even neglect.

It’s important to address mom burnout before it leads to these consequences.

Mom burnout can also lead to depression and anxiety.

If left untreated, mom burnout can have long-term effects on both you and your child.

So it’s important to address the issue head-on before it gets out of control.

Conclusion

Mom burnout is a very real problem that many mothers face.

But there are things you can do to manage mom burnout and improve your mental health.

It is important to recognize the signs of mom burnout and take steps to address the issue.

Seek support from friends, family, and professionals as needed.

Make sure to get enough sleep, exercise, and relax.

And try to eliminate unnecessary stress from your life.

By taking these steps, you can manage mom burnout and improve your mental health.