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Introducing parental burnout -

Ask anyone who has ever raised a kid and they’ll tell you: parenting isn't easy. From the day they’re born, children have constant needs that keep their carers busy.

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Always on the clock -

Between the late night feeds and the early morning school run, many parents experience bouts of extreme tiredness as they go about raising their kids.

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Tiredness vs. burnout -

There is a difference, however, between feeling extremely tired and experiencing full-blown parental burnout.

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Defining burnout -

Parental burnout, which is caused by the chronic stress of parenting, can leave parents feeling so exhausted that they have nothing left to give.

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Fear not! -

While it is extremely unpleasant, parental burnout is temporary. Moreover, there are things parents can do to help themselves cope.

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Symptoms -

If you think you or someone you know may be suffering from parental burnout, there are certain symptoms you can look out for.

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Extreme exhaustion -

The first symptom, perhaps obviously, is extreme and constant exhaustion. Parents suffering from burnout will feel completely drained all of the time.

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Headaches, neck pain, and muscle aches -

Along with extreme tiredness, other physical symptoms include an increase in headaches, neck pain, and muscle aches.

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Feelings of helplessness, hopelessness, and self-doubt -

Feelings of helplessness, hopelessness, and self-doubt are also common. These are often accompanied by increased feelings of anxiety and depression.

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Lack of motivation -

Parents suffering from burnout will normally experience an uncharacteristic lack of motivation. They may no longer get any pleasure from activities they used to enjoy.

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Changes in eating and sleeping habits -

Changes in appetite (eating considerably more or less) and changes in sleep patterns are also common. Parents may find themselves struggling to stay awake, or suffering from insomnia.

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Detachment -

Parents may experience feelings of detachment, or sense that they are alone in the world. They may isolate themselves and lose contact with others.

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Irritability -

They may also experience increased irritability. This can result in parents quickly losing their temper, either with their children or with other adults.

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Abuse of drugs and/or alcohol -

Last but not least, parents experiencing burnout may abuse drugs or alcohol in an attempt to calm down or numb themselves.

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Coping tips -

If you are experiencing symptoms of burnout, whether early or advanced, there are things you can do to help yourself cope.

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Talk to your partner -

The first and perhaps most important coping strategy is to confide in someone close. If you have a partner, co-parent, or spouse, don’t be afraid to open up about how you feel.

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Talk to your partner -

Try to explain as honestly as possible what you have been dealing with and outline what you need. The more concretely you can outline your needs, the more likely it is that the other person will be able to help you.

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Get enough sleep -

Prioritizing sleep is also important. Of course, that’s much easier said than done if you have a little baby to look after.

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Get enough sleep -

If you’re really struggling to get enough sleep, try to take 20-minute power naps. Studies show that these can be restorative and reduce stress.

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Get some exercise -

When you’re feeling exhausted and overwhelmed, you may feel like a workout is the last thing you need. Indeed, it can be tricky to motivate yourself to exercise.

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Get some exercise -

In reality, however, exercise is a great way to increase your energy levels. It can also help reduce stress.

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Rest -

If you’re feeling particularly overwhelmed or your stress levels are rocketing, try to take a few minutes to rest. That doesn’t necessarily mean you have to sleep.

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Rest -

Sitting with a warm cup of coffee or tea, listening to some music, or watching cartoons with your kids are all great ways to unwind for a few minutes.

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Build a support network -

As previously discussed, confiding in your significant other is a great place to start, but many parents find they need an extended support network to lean on.

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Build a support network -

Parenting groups are a great way to meet like-minded individuals, and can help you feel seen, heard, and understood.

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Seek professional help -

If you’re still feeling overwhelmed, you should also consider consulting a psychologist or therapist. They will give you coping strategies to help you feel more on top of things.

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Be kind to yourself -

It is very important to be patient with yourself when dealing with parental burnout. The experience is very common, but how you treat yourself does matter.

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Be kind to yourself -

Try to remind yourself that you do not have to be a super mom or dad. Allow yourself to feel your feelings, and remember that you are human.

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Practice self-care -

Last but not least, try and carve out some time every day to practice self-care, even if it’s only for two minutes.

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Practice self-care -

Two minutes each morning just to breathe and think about yourself can do you a world of good. Meditation and journaling are also great if you do happen to find the time.

See also: Useful tips for divorcing parents

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