5 aways to reduce burnout as a mum

Burnout is often used to describe a state of physical and emotional exhaustion associated with prolonged or excessive stress. For mums, the demands of looking after children alongside work, relationships, household responsibilities and everything else on the to-do list can sometimes leave very little time to recharge.

What happens to you? Prolonged stress can be associated with a range of physical and emotional symptoms. It could be irritability, lack of energy, tummy upsets, headaches, sleep problems, lack of motivation or focus.

To manage stress, some people may find themselves relying on strategies such as alcohol, smoking or eating sugary foods. Finding healthier ways to manage stress and look after your wellbeing may help you feel better equipped to cope with everyday pressures. Exercise, drinking water, getting outdoors, spending time with friends and practising mindfulness are some options you might consider.

5 ways to reduce the risk of burnout as a mum

Stress awareness

Know your stress triggers. Everyone handles stress differently. Knowing what causes you stress is the first step to managing it.

If you find mealtimes stressful or getting out the door on time in the mornings, take some time to look at how you could make things go more smoothly. Look at your own expectations of yourself and your children at these times. Are they appropriate or unrealistic?

Self-care

When you put together your daily to-do list, where do you feature on it? Be intentional about making time for you during the day.

As a mum, it can be easy for your own needs to slip further and further down the list. It could be just taking a break, ringing a friend or having a short walk. Knowing what helps you recharge can make it easier to recognise when you need some time for yourself.

Maintain healthy boundaries

To set healthy boundaries, you need to know your limits both physically, emotionally and mentally. You need to know what you can tolerate and accept and what makes you uncomfortable or stressed.

Clear boundaries can support healthier relationships and demonstrate self-respect. Next time you hear yourself saying ‘I have to do this, or I need to do this’, try replacing those words with ‘I choose to do this.’

Exercise

Regular physical activity can support wellbeing and may help some people manage stress. Prioritising time for movement that works for you may help with some of the everyday stresses of being a mum.

It can be hard to find the time, particularly when you're fitting your own needs around everyone else's, so think about what feels realistic and manageable within your routine.

Rest

You have a limited amount of energy to spend, and if you’re not careful you can end up pushing yourself beyond a healthy threshold. Making time for rest gives your body and mind an opportunity to recover from the demands of everyday life.

Sometimes if you want to go a bit faster, you need to slow down!

It can feel like we need to be Wonder Woman all the time, keeping everything going for everyone. That’s just not possible or practical! Taking time to focus on these five areas may help you protect your energy, recognise when you're becoming overwhelmed and make more space for your own wellbeing.

If exhaustion or other symptoms are persistent, getting worse or significantly affecting your everyday life, consider speaking to an appropriate healthcare professional for advice and support.