Motherhood is a profound journey characterized by love, sacrifice, and immense joy, yet it can also be overwhelming and exhausting. Experiencing burnout as a mother is not uncommon, and it is imperative to learn how to navigate these feelings for both your well-being and that of your children. Below are a few ideas on managing burnout and reclaiming the energy and joy that motherhood brings. Understanding and acknowledging feelings of burnout is the first step towards addressing them. Signs of burnout may include:

• Persistent fatigue and exhaustion
• Feeling overwhelmed by daily tasks
• Reduced interest in activities previously enjoyed.
• Increased irritability and frustration this can be yelling often.
• Difficulty sleeping or changes in appetite.

The Importance of Self Care

Being honest with oneself about these feelings allows for the initiation of necessary actions to recover.

If you have read any of my other blogs I mention the importance of self-care, and how it is not a luxury; it is a necessity. Taking time for oneself is crucial to replenish energy and support mental health. In earlier blogs I have shared a few ideas of what self-care can look like and a few ideas on how to get started with self-care. It is important to give time for oneself, even if only for a few minutes each day. I understand the “mom guilt” however the importance of being able to have alone time is important for your mental health as well as for you to be a better parent.

It Takes a Village

When we as adults are regulated, our children can also be regulated which means less tantrums. These few moments can look like This time can look like reading a book, taking a walk, or practicing meditation, or just enjoying a warm cup of coffee. Social support can also be a powerful remedy for burnout and to recharge your battery. Reach out to friends and family members who can offer emotional support, help with childcare responsibilities, or simply provide a listening ear. In an earlier blog I mentioned the famous quote “It takes a village.” This is a time to reach out to your village and talk or ask for help, this is also important to ask for help from those whom you live with such as a spouse. Letting your spouse know before you get to the tipping point that you’re needing help. Another example is exercise; exercise is a proven method to reduce stress and enhance mood. Find an enjoyable activity, whether it be yoga, dancing, or swimming, and incorporate it as a regular part of your routine. Setting boundaries is essential to protect one’s time and energy. It is acceptable to decline added responsibilities and to prioritize personal needs. Communicate openly with your partner, family, and friends about limits and the support needed.

I often like to ask my clients what has gone well this week. Instead of what has happened this week. This is because we are naturally drawn to talk about the negative things that have happened during our week. If we can switch our way of thinking to what has gone well, we can look more into what we have enjoyed. Cultivating an attitude of gratitude can shift focus from stress to appreciation. Maintaining a gratitude journal, noting things to be thankful for each day can help you begin to shift our way of thinking. This practice can help recognize the positive aspects of life and motherhood.

If feelings of burnout persist and begin to affect your daily life and functioning, seeking professional help can be beneficial. Therapists and counselors can provide guidance and strategies to manage stress and improve mental health, if you find yourself wanting to seek professional help look at the tab on our website that says meet our staff and ask for an appointment.

About the Author: 

Leilani Mitchell, LMFT

Licensed Marriage and Family Therapist #127220

• Infant Mental Health
• Trauma-Focused
• Couples & Family
• Anxiety
• Attachment Issues
• Depression
• Children & Teens
• Relationship Issues 
• CBT 
• Mindfulness 
• Work Stress