LEVEL UP PARENTING

Why Am I So Exhausted As A Mom?

Author Dr. Ellen Reed Dr. Ellen Reed
KEY SUMMARY
Many mothers experience chronic exhaustion, known as Depleted Mother Syndrome, due to the overwhelming demands of parenting. Contributing factors include high societal expectations, lack of support, sleep deprivation, and hormonal changes. Managing exhaustion requires self-care, seeking support, setting realistic expectations, and incorporating mindfulness techniques. By addressing these challenges, mothers can improve their well-being, regain energy, and create a more balanced and fulfilling parenting experience.

Do you often find yourself feeling utterly exhausted, both physically and emotionally, as a mother?

Many mothers experience profound fatigue, often referred to as Depleted Mother Syndrome. This condition arises when the relentless demands of motherhood surpass a mother's available resources, leading to significant mental, emotional, and physical exhaustion. Read more here.

Understanding Depleted Mother Syndrome

Depleted Mother Syndrome is characterized by a state where mothers feel persistently drained due to the cumulative pressures of parenting. This syndrome is not limited to new mothers; it can affect any mother overwhelmed by her responsibilities. Read more here.

Common Symptoms

  1. Chronic Fatigue: A constant sense of tiredness that doesn't improve with rest.
  2. Emotional Numbness: Feeling detached or indifferent towards daily activities or relationships.
  3. Increased Irritability: Heightened sensitivity leading to frustration over minor issues.
  4. Feelings of Inadequacy: Persistent thoughts of not being a good enough mother.
  5. Social Withdrawal: Avoiding social interactions due to lack of energy or interest.

Factors Contributing to Maternal Exhaustion

Several factors can exacerbate feelings of exhaustion in mothers:

  1. High Expectations: Societal and self-imposed pressures to be a "perfect" mother can lead to overexertion.
  2. Lack of Support: Insufficient assistance from partners, family, or community increases the burden.
  3. Sleep Deprivation: Caring for children, especially infants, often disrupts regular sleep patterns.
  4. Hormonal Changes: Postpartum hormonal fluctuations can impact energy levels and mood.
  5. Nutritional Deficiencies: Neglecting personal nutrition can lead to decreased energy and overall health.

Research indicates that factors such as depression, anxiety, and lack of social support are significantly associated with postpartum fatigue. Read more here.

Strategies to Combat Maternal Exhaustion

Addressing and managing this exhaustion involves intentional strategies:

1. Prioritize Self-Care

  1. Regular Exercise: Engage in activities like walking or yoga to boost energy and reduce stress.
  2. Balanced Diet: Incorporate a variety of nutrients to support overall health.
  3. Adequate Sleep: Establish a restful sleep routine, seeking help to manage nighttime childcare when possible.

2. Seek Support

  1. Communicate Needs: Express feelings and needs to partners, family, or friends.
  2. Join Support Groups: Connect with other mothers to share experiences and coping strategies.
  3. Professional Help: Consider counseling or therapy to address underlying emotional challenges.

3. Set Realistic Expectations

  1. Manage Perfectionism: Acknowledge that it's okay not to meet every expectation.
  2. Delegate Tasks: Share household and childcare responsibilities to lighten the load.

4. Incorporate Mindfulness Practices

  1. Meditation: Regular mindfulness meditation can reduce stress and improve mental clarity.
  2. Deep Breathing Exercises: Simple techniques can help manage moments of overwhelm.

Implementing these strategies can significantly alleviate the symptoms of Depleted Mother Syndrome, leading to improved well-being and a more fulfilling motherhood experience.

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References

  1. Barroso, N. E., Mendez, L., Graziano, P. A., & Bagner, D. M. (2017). Parenting stress through the lens of different clinical groups: A systematic review & meta-analysis. Journal of Abnormal Child Psychology, 45, 1-13.
  2. Mikolajczak, M., & Roskam, I. (2018). A theoretical and clinical framework for parental burnout: The balance between risks and resources (BR²). Frontiers in Psychology, 9, 886.
  3. Schulz, R., & Beach, S. R. (1999). Caregiving as a risk factor for mortality: The Caregiver Health Effects Study. JAMA, 282(23), 2215-2219.
  4. Abidin, R. R. (1995). Parenting Stress Index: Professional manual (3rd ed.). Psychological Assessment Resources.
  5. COPE. (n.d.). Parental burnout. Retrieved from https://www.cope.org.au/new-parents/emotional-health-new-parents/parental-burnout/

 

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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