Being a mum is one of the most rewarding yet challenging roles in life. Between school runs, meal prep, homework, and everything in between, it’s easy to feel overwhelmed. In fact, many mums end up experiencing burnout – a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. The good news is that it is possible to avoid or manage burnout with a few simple but effective strategies.
If you’re a mum feeling like you’re running on empty, here’s how you can prioritise self-care and avoid burnout while still being the amazing parent you are. Remember you need to put your oxygen mask on in order to survive.
1. Set Realistic Expectations
It’s easy to fall into the trap of trying to be a “supermum,” juggling everything perfectly. But perfection is an illusion, and striving for it will only lead to exhaustion. Instead of setting yourself up for failure, embrace the idea that it’s okay to have limits. There will be things that are more important to tackle than others, so work out what can go out of your schedule. You don’t need to do everything all at once. Looking on social media can also make you feel like you are falling behind what others are achieving.
Tip: Focus on what’s truly important each day. If the laundry doesn’t get folded or the dishes pile up, it’s not the end of the world. Give yourself permission to let go of non-essential tasks.
2. Create a Support System
One of the most important things you can do to avoid burnout is to lean on others, becoming part of a community. This might happen at the school gates or through a sports club. There is no need for you to carry the whole load alone. Whether it’s your partner, family members, or close friends, having a reliable support system can lighten your load.
Tip: Don’t be afraid to ask for help when you need it. If you have a partner who is around, have them take over some responsibilities. Set up playdates with other parents to give yourself some time to recharge. If you are Co parenting and have a good relationship with your Co parent get them to share the burden.
3. Practice Time Management
The key to avoiding burnout is managing your time efficiently. It’s not just about getting things done; it’s about creating space for you to rest and reset. Carve out small pockets of time throughout your day where you can catch a break – even if it’s just 10 minutes. Putting this off will allow stress to build up leading to burnout.
Tip: Use a planner or digital calendar to block off time for both chores and self-care. Set specific times for everything, including breaks. When you schedule “me-time,” you’re more likely to stick to it.
4. Embrace Self-Care (Even in Small Ways)
Self-care doesn’t have to be an elaborate spa day or a weekend getaway. In fact, it’s often the little, daily acts of self-care that have the most significant impact. Prioritise sleep, eat nourishing foods, hydrate, and engage in activities that bring you joy. Having hobbies or interests helps to gives you a focus outside the home and family. Focusing on your breathing can help lower anxiety check out this post on The Importance of Breathing
Tip: Start by incorporating simple self-care habits into your daily routine, like enjoying a hot cup of tea in the morning, reading for 10 minutes before bed, or taking a walk outside.
5. Learn to Say “No”
As a mum, you may feel pressured to say “yes” to every request, whether it’s from your children, friends, or even extended family. However, constantly overcommitting yourself will quickly lead to burnout. It’s okay to say no and put your well-being first.
Tip: Practice assertiveness by setting clear boundaries with others. If you’re overwhelmed, it’s completely acceptable to decline invitations or extra tasks. Protect your time and energy.
6. Find Your Tribe
Being around other mums who understand what you’re going through can be incredibly therapeutic. It’s not about comparing your life to theirs but about finding a group of people who can support you, share experiences, and offer encouragement. They also give you a life away from the children and some laughs as well.
Tip: Join local groups. Finding a network of mums who understand your challenges can provide valuable emotional support.
7. Be Kind to Yourself
Mums tend to be their own harshest critics. You might feel guilty for taking a break or for not being the “perfect” mum. But remember, self-compassion is essential. If you wouldn’t say something negative to a friend, don’t say it to yourself. If you find yourself being your worst critic try to think about what you might say to a friend in the same situation.
Tip: Practice positive self-talk. When you feel overwhelmed, remind yourself that you’re doing the best you can. Celebrate your wins, no matter how small.
8. Get Moving
Physical activity can do wonders for reducing stress and boosting your energy levels. Exercise releases endorphins, which help improve your mood and alleviate anxiety. The natural light if you go for a walk at some point in the day helps reset your master clock for sleep that night.
Tip: Find an activity you enjoy, whether it’s a morning yoga session, a walk around the block, or dancing to your favorite tunes while the kids are busy. Incorporating movement into your day can significantly reduce stress.
9. Take Breaks (Guilt-Free)
One of the most important things you can do to avoid burnout is to give yourself permission to take breaks. It’s easy to feel guilty for taking time for yourself, but the truth is, you can’t pour from an empty cup. Taking regular breaks helps you recharge so you can show up as your best self for your family.
Tip: Schedule “time-outs” throughout the day. Whether it’s a short nap, a quiet moment with a book, or a few minutes of deep breathing, small breaks can help you maintain your energy levels and prevent burnout.
10. Seek Professional Support When Needed
If you’re feeling overwhelmed and unable to manage stress on your own, don’t hesitate to seek professional help. A therapist or counselor can provide support, teach coping strategies, and help you navigate the challenges of motherhood without sacrificing your mental health.
Tip: Therapy is a powerful tool for managing stress and finding balance. If you feel like burnout is taking a toll on your well-being, reaching out for professional help can make a significant difference.
Final Thoughts:
Motherhood is beautiful, but it can also be demanding. To avoid burnout, you need to prioritize your mental, emotional, and physical well-being. By setting realistic expectations, building a strong support network, practicing self-care, and learning to say no, you can maintain a healthier, more balanced life for both you and your family. Remember, you don’t have to do it all – you just have to take care of yourself to show up as the best mum you can be.