Are you feeling overwhelmed and exhausted as a mother? If so, it could be a sign of motherhood burnout. Motherhood burnout is a real thing and affects millions of moms worldwide.
It’s important to recognize the signs and symptoms of motherhood burnout, so that you can take steps to address the issue and find balance in your life. In this blog post, we’ll discuss some of the most common motherhood burnout symptoms and how to tell if you’re affected.
What is Motherhood Burnout?
Motherhood burnout is an increasingly common condition that affects working moms and stay-at-home moms. It is a feeling of emotional and physical exhaustion that is caused by the constant demands of parenting and other associated responsibilities.
Motherhood burnout can lead to feelings of depression, anger, anxiety, and even physical illness. As such, it is important to recognize the symptoms of motherhood burnout and find ways to cope with the condition to ensure optimal health and well-being.
Motherhood burnout can occur for a variety of reasons, from the increased financial and emotional pressures of motherhood to the lack of support from family and friends. In addition, women who are juggling multiple roles—such as working, caring for children, and managing household tasks—may be more likely to experience burnout due to the sheer amount of responsibilities they must manage.
Ultimately, motherhood burnout is an understandable response to the intense stressors associated with parenting.
Causes of Motherhood Burnout
Motherhood burnout is often caused by a combination of factors. One of the primary causes is the unrealistic expectations many mothers place on themselves. Many moms are determined to be the “perfect parent” and do everything they can to provide the best possible upbringing for their children.
Unfortunately, this mindset often leads to feelings of guilt and inadequacy when they are unable to meet those expectations.
Another cause of motherhood burnout is the physical and emotional demands of raising children. Mothers are often expected to juggle multiple roles and responsibilities, both at home and in the workplace, while also taking care of their own needs. This can lead to feelings of exhaustion, overwhelm, and stress.
Finally, the lack of support from family and friends can contribute to motherhood burnout. Without a strong social network, mothers can feel isolated and overwhelmed as they try to juggle all their responsibilities. Additionally, mothers may experience difficulty finding time for themselves which can further increase stress levels.
Symptoms of Motherhood Burnout
Motherhood burnout is an overwhelming feeling of physical, emotional, and mental exhaustion. It can leave you feeling overwhelmed and disconnected from your children and your life. The following are some of the common symptoms of motherhood burnout:
1. Exhaustion – Feeling constantly exhausted and unable to keep up with the demands of motherhood can be a sign of motherhood burnout. Even small tasks can seem impossible or overwhelming, and you may feel like you’re running on empty most days.
2. Anxiety – Anxious thoughts, feelings of guilt, and fear that you’re not doing enough for your family can all be signs of burnout.
3. Isolation – When faced with too many demands, it can be difficult to find time to stay connected with other moms. This can lead to feelings of isolation and loneliness, which can add to your stress and exacerbate the symptoms of motherhood burnout.
4. Negative self-talk – Over time, your constant exhaustion can lead to negative self-talk. You may start to beat yourself up over mistakes, compare yourself to other moms, or just feel like you’re not good enough.
5. Loss of interest in activities – You may find that activities and hobbies you used to enjoy no longer bring you pleasure or satisfaction.
If you recognize any of these symptoms, it’s important to take action right away to prevent the burnout from getting worse. Find ways to make time for yourself, practice self-care, and connect with other moms who can support you through this difficult time.
How to manage motherhood burnout
One of the most important things to remember is that it’s okay to ask for help. The first step to getting better is recognizing that you need help. Talk to a friend or family member, find tools that work for you, or join a support group.
It’s also important to prioritize self-care. Even if it’s just a few minutes a day, set aside time to relax and do something that makes you feel good. This can be anything from a short yoga session to reading a book, going for a walk, or even taking some quiet time alone.
Try to create an atmosphere of understanding with your partner and family. Openly discuss your feelings and how you’re managing the stresses of motherhood together. Make sure that everyone involved in the parenting process is pulling their weight and contributing in some way.
Create boundaries and remember that “no” is a complete sentence. It’s okay to say no if you need to prioritize your well-being. Taking care of yourself should be a top priority, and there is no shame in needing time for yourself.
Finally, take one day at a time. Motherhood burnout doesn’t happen overnight and it won’t disappear overnight either. Be kind to yourself and recognize that it takes time and patience to heal.
Prioritize healthy habits
Self-care is one of the most important steps in managing motherhood burnout. It can be difficult to practice self-care when you’re feeling overwhelmed, but it’s essential for your mental health and well-being.
Set aside time for yourself each day, even if it’s just 10 or 15 minutes. Spend this time doing something that you enjoy, like reading a book, exercising, using a MamaZen session, or listening to music. Take breaks throughout the day, even if it’s just a few minutes.
Make sure you get enough sleep each night. Aim for seven to nine hours of sleep each night, as this will help you stay healthy and energized. Avoid caffeine and other stimulants late in the day as they can interfere with your sleep.
Focus on eating a healthy diet that provides your body with the nutrients it needs. Avoid processed foods and refined sugars, which can leave you feeling lethargic and drained. Eating regular meals throughout the day can help you stay energized and focused.
Exercise can help boost your mood and provide much-needed stress relief. Choose an activity that you enjoy and commit to doing it regularly. It can be anything from a simple walk around the block to a yoga class or a cardio workout at the gym.
Limit your time on social media
Social media can be an incredible resource for connection, support, and community, but it can also be a huge source of stress and comparison. When you’re feeling overwhelmed and exhausted from the daily demands of motherhood, logging on to social media can be an additional source of stress. You may compare your life or your parenting style to those of other moms and feel like you’re falling short.
Try limiting your time on social media and being mindful of what you consume. Take breaks from social media, set a timer if you need to, and use social media as a tool for connection and support instead of comparison. It’s also helpful to unfollow any accounts that make you feel less than or increase your stress.
If you don’t know where to start, you can use the following MamaZen Mindpower Sessions to curb your motherhood burnout:
Reduce Mom’s Guilt
Feel Good about Taking “Me Time”
Be Able to Say “NO”
Deep & Restful Sleep
Achieve Optimal Well-Being
Reduce Emotional & Stress Eating
Stop Late Night Eating
Motherhood burnout is an all too common problem that many mothers are facing. It can be difficult to recognize the signs and symptoms of motherhood burnout, but it is important to take the time to do so in order to properly manage it. Causes of motherhood burnout can range from the demands of parenting, the lack of support, or simply being overwhelmed.
The most common symptoms include feeling exhausted, irritable, and having difficulty focusing or making decisions. To better manage motherhood burnout, it is important to prioritize healthy habits, limit social media time, and reach out for help when needed. By taking proactive steps and getting the support you need, you can help prevent burnout and make sure that your mental health remains intact.
Irin Rubin is a motherhood expert and the co-founder of the app MamaZen. Her passion is helping parents and their kids to live a happy and mindful life.
Science-based Mindpower Sessions™ help you create lasting change for you and your family.
Get instant relief right when you need it with our 7-Minute Emergency Sessions.
Solutions for motherhood challenges in every stage, from pregnancy to grade-school.