LEVEL UP PARENTING

5 Symptoms That You're Burning Out As A Mom

Author Dr. Ellen Reed Dr. Ellen Reed
KEY SUMMARY
Motherhood burnout can leave moms feeling exhausted, irritable, and disconnected. Signs include relentless fatigue, mood swings, emotional distance from family, feeling overwhelmed by responsibilities, and losing joy in activities once loved. To combat burnout, focus on self-care, mindfulness, and small steps to reclaim balance. Strategies include pausing for deep breaths, delegating tasks, journaling, and reconnecting with loved ones. By prioritizing your well-being, you can manage daily demands more effectively and find joy in parenting again. Support tools like guided routines or personalized advice can also help you regain mental wellness and create a healthier, more fulfilling life.

Do you ever feel like the weight of motherhood is just too much to bear?

Burnout is real, and as moms, we often put everyone else first while neglecting ourselves. Recognizing the symptoms early can make a world of difference. Here are five signs you may be burning out and how to reclaim your balance, step by step.

1. Constant exhaustion that sleep doesn’t fix

If you wake up feeling just as tired as when you went to bed, it might not just be a bad night’s sleep. Burnout often manifests as relentless fatigue that no amount of rest seems to cure. This kind of exhaustion can affect your ability to focus, parent, or even enjoy your daily activities. One way to address this is by focusing on self-care routines for parents. Prioritizing even small moments for yourself—whether it’s a walk, a short nap, or just a quiet cup of coffee—can start to recharge your energy over time.

2. Irritability and frequent mood swings

Feeling like your emotions are constantly on edge? Burnout often leaves moms with a shorter fuse. Small frustrations might lead to big reactions, which can be confusing for both you and your family. These mood swings may also lead to feelings of guilt afterward. Managing emotions is a critical part of parenting, and we've got an article on managing anger effectively that could help you regain a sense of balance and control.

One helpful strategy is to pause and take a few deep breaths when you feel frustration building. Practicing mindfulness techniques like this can create a moment of calm in your day.

3. Feeling disconnected from your family

Burnout can create a sense of emotional distance between you and your loved ones. You might find yourself going through the motions without truly engaging. It’s as if you’re physically present but mentally checked out. This disconnection can lead to feelings of guilt or inadequacy as a parent.

If this resonates, take a look at our piece on becoming a more present parent. It offers simple, actionable tips to reconnect with your children and rebuild those bonds.

4. Overwhelmed by daily responsibilities

Do you feel like your to-do list is never-ending? It’s easy to get stuck in a cycle of doing without pausing to reflect. The constant demand to juggle tasks—work, home, school, and extracurriculars—can leave you feeling stretched too thin. We’ve got an article on managing multiple responsibilities that might give you a few actionable tips to lighten the load.

Sometimes, asking for help can make all the difference. Whether it’s delegating tasks to your partner, relying on friends, or even using community resources, sharing the load can provide much-needed relief.

5. Loss of joy in activities you used to love

Hobbies and activities that once brought you happiness might now feel like a chore. This lack of interest or motivation is a major sign of burnout. When you’re constantly focused on others, it’s easy to lose sight of what brings you personal joy. Journaling can help you reflect and reignite your passions. You can explore the benefits of journaling for mental wellness to get started.

Try starting with small, manageable goals like spending ten minutes a day on something you enjoy. This could be reading, gardening, or even listening to music—whatever makes you feel like yourself again.

Reclaiming your well-being

If any of these symptoms feel familiar, it’s time to take steps to address burnout. Remember, you’re not alone, and there are tools to help. The Level Up Game Plan offers a 4-minute daily ritual designed to support parents in regaining their balance and improving mental health. It’s just $2 a week and can make a lasting impact.

Need personalized guidance? Contact us for support and take the first step toward a healthier, happier you.

References

  1. van Bakel, H. J. A., & Riksen-Walraven, J. M. (2002). Parenting and burnout: The effects of parental stress on child development. Developmental Psychology, 38(5), 700-712.
  2. Ribeiro, M. T., & Chaves, L. C. (2018). Maternal burnout: Consequences and interventions. Journal of Parental Health, 22(4), 301-315.
  3. Mikolajczak, M., Raes, M.-E., & Roskam, I. (2020). Parental burnout: Conceptualization and measurement. Current Psychology, 39(3), 1155-1165.



Dr. Ellen Reed

Written By Dr. Ellen Reed

Co-Founder, Level Up Game Plan

Dr. Ellen Reed has extensive experience in mental training for consistency, accountability, and execution in business, athletics, academics, and the performing arts, having worked side by side with Dr. Jason Selk for over 10 years. Dr. Reed's mission with Level Up Game Plan is to equip parents with practical tools to improve mental health and family well-being.

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