Parental Burnout

Burnout is REAL and it is a hard slump to get out of. If you are human, you have probably experienced burnout or something similar to it.

We want to focus on tips and tricks of avoiding and supporting parental burnout and add in some validation for parents dealing with just that.

Being a parent can be difficult, especially a new parent. A lot of change is happening and it can be difficult to adjust. This could look a little similar too:

  • Being agitated or easily irritated, enough to snap at others

  • Feeling resentful that your needs are not taken care of

  • The above, while simultaneously choosing to do laundry or take care of that one thing for the house or one of your children, before you take care of your self in your basic needs like eating and showering

  • Absolute exhaustion, even when you get a decent nights sleep!

  • Running out of energy to enjoy and play with your kids, or do family activities on the weekends

  • Feeling like you just want to be left alone for a while!


The list of potential causes, or rather things added to your plate that lead to burn out, honestly look like a list of the job description for a parent. Do any of these resonate with you?

  • No time alone

  • Too many texts

  • Too many visitors

  • Difficulty finding time to eat

  • Difficulty finding time to rest or time to sleep

  • Difficulty finding the time and space to do things you loved, or to jump back into your exercise or movement routine

  • Tension between sitting your family‘s expectations, and your own needs. This can mean your immediate family with your children, and also extended family as well! 

  • I know there are so many other things! Add to this list by dropping a comment below and we will add to this blog.


We want to remind you that your feelings are totally valid and if you’re wondering, you are an AMAZING PARENT. If you feel like you are struggling with parental burnout, consider remembering that you YOU are important and the way you feel is vital to the health of yourself AND your family. 


Here is some of our best ideas on ways to avoid parental burnout, and ways to support it if you feel like you’re already there. Also know that these are ideas, not a to do list. These are ideas that we gathered from our team of therapists who are also parents, our community partners, and you yourself from our online platforms! Again, please help us add to this list by dropping other ideas in the comments below


  • Take breaks - even a three minute break somewhere to take a few deep breaths or a mindful meditation moment that’s just 30 seconds long can help rewire and support your nervous system

  • Scheduled time off - meet with your partner, chances are they are burnt out too. Can you schedule a 3 to 4 hour “break” on the weekends? You each get one day. You get to use this time for WHATEVER you want but you have to be alone. So your partner takes the kids out to the zoo, or you leave the house for a day doing whatever you want. One of our therapists, Leah, does this with her Partner and often spends her time hiking solo with her dog like she used to before she had the family in tow. What would you do with 4 hours alone?

  • Say no - do you less! Really audit your schedule and decide what you could let go off that would free up time and space for yourself. Do you work out during naptime? Do laundry? Try to squeeze some work in? All of the above? Maybe a few nap times a week, or even one a week, means naptime for you as well.

  • Talk about it - find support in your partner, family member, friend, or get third-party support like a coach or counselor who can land an open ear and heart to support you where you are

  • Can you get up 20 minute rope minutes earlier? Often times you may already be up before the kids, but either way, see if you can give yourself 20 Dash 30 minutes before the kids are up to take care of your basic needs including maybe a mindfulness minute, or five, drinking your coffee, water, and any other self-care that helps you feel ready to tackle the day


We asked some of our amazing families how they try to avoid burnout. Here is what they had to say:


Sierra

“We’ve learned to say no to extra stuff and make sure to have family dinners to regroup as a family. I take a daily walk. Oh and a good epsom salts bath when I have time!.”


Michael

“We trade ski day’s once a month so every other week one of us gets to ski either by ourselves or with friends.”


Sarah

“I felt bad about it at first but it changed everything - 1-3x week WHILE our nanny is here I take a nap. I’m a better parent on the evenings I do it and feel like I have some reserves to pull from when things get chaotic”



We are always here to support you along the way. 


Want to get a more established routine to prevent a support Parental Burnout?

Check out our Parent Coaching program – we support parents on everything from how to shift burnout to how to get your child to stop throwing food. We’re in this together!


All of our services start with a free consultation call. (link this sentence with www.nurturedpeds.com/services)

Emma Craig, pre-OT studentComment