Common Signs of Mum Burnout and Tips on How to Cope

Aug 31, 2023 | Mum Blog

Being a mother is a beautiful journey, but it comes with its own set of challenges that can sometimes lead to mum burnout – a state of feeling utterly exhausted physically, mentally, and emotionally. Imagine your energy running on empty, your patience wearing thin, and even the smallest tasks feeling like mountains to climb. In this blog post, we’ll explore common signs of mom burnout and practical solutions to help you recharge and rediscover balance in your busy life.

Recognizing the Common Signs of Mom Burnout:

Constant Exhaustion:

It’s normal to feel tired as a mom, but if exhaustion becomes a constant companion, it’s a sign that burnout might be creeping in. If you’re having constant exhaustion, you might feel tired even after a full night’s sleep. Your body is signalling that it’s time to prioritise self-care.

Irritability and Overwhelm:

If you find yourself snapping at your kids or feeling overwhelmed by even minor tasks, it’s a clear indication that your emotional well-being needs attention. Are you experiencing mood swings, irritability, and crying spells? These are signs that you might be emotionally drained.

Neglecting Self-Care:

Neglecting self-care is a significant indicator of mum burnout that many moms can relate to. It’s easy to get caught up in the whirlwind of daily responsibilities, taking care of your family, and managing various tasks. However, when you constantly put your needs on the back burner, it can have detrimental effects on your overall well-being. Self-care isn’t just about pampering yourself; it’s about recognizing your worth and ensuring you have the physical, emotional, and mental resources to thrive. When self-care takes a back seat, you might start feeling overwhelmed, drained, and even resentful of your responsibilities.


You might find yourself misplacing items, struggling to recall important dates or tasks, and feeling overwhelmed by the sheer number of things you need to remember. This forgetfulness can further contribute to stress and feelings of inadequacy. The combination of sleepless nights, constant multitasking, and juggling numerous responsibilities can all contribute to this cognitive fog. It’s essential to recognize that forgetfulness isn’t a personal failing but a signal that your mind and body are in need of a break.

Physical Symptoms:

When it comes to mum burnout, the toll it takes on your body can’t be ignored. Physical symptoms can be subtle at first, but they serve as important warning signs that your body is under too much stress. Ignoring these signals can lead to more serious health issues down the line.

Common Physical Symptoms of Mum Burnout:

  1. Headaches and Migraines: Chronic stress can trigger frequent headaches or migraines, affecting your ability to function.
  2. Muscle Tension and Pain: Stress and burnout can lead to tense muscles, back pain, and body aches.
  3. Digestive Issues: Upset stomach, indigestion, and even irritable bowel syndrome can result from chronic stress.
  4. Weakened Immune System: Prolonged stress can suppress your immune system, making you more susceptible to illnesses.
  5. Sleep Disturbances: Burnout can disrupt sleep patterns, leading to insomnia or poor-quality sleep.

Isolation and Lack of Interest:

Isolation is a common response to mum burnout that can exacerbate feelings of loneliness and overwhelm. When you’re dealing with the demands of motherhood while neglecting your own needs, it’s easy to withdraw from social interactions and isolate yourself from others. Mum burnout can drain your energy and enthusiasm, making it difficult to engage in things you used to enjoy like interacting with your friends or even relatives.

Finding Relief: Practical Tips on How to Cope with Mum Burnout

Quick Self-Care Moments:

Incorporate small self-care rituals into your day. Whether it’s savouring a cup of tea, reading a few pages of a book, taking a nice warm bath or a shower, or even taking a short walk outside, these moments can make a significant difference in your mood and energy.

Physical Health:

Prioritize proper nutrition, regular exercise, and sufficient sleep. A healthy lifestyle can significantly improve your overall well-being and resilience.

Connecting with Support Groups:

Seek solace and advice from fellow moms who understand the struggles you’re facing. Online or local support groups provide a safe space to share experiences and gain insights.

Delegate and Seek Help:

You don’t have to do everything alone. Enlist your partner’s support, involve older kids in age-appropriate chores, and consider hiring help for household tasks if feasible.

Mindfulness and Relaxation Techniques:

Practice mindfulness, meditation, deep breathing, or yoga to reduce stress and promote emotional balance.

Positive Affirmations:

Use positive self-talk to boost your self-esteem and remind yourself of your strengths and accomplishments as a parent.

Prioritise Time Management:

Balancing work, family, and personal time requires effective time management. Create a realistic schedule that accommodates all your responsibilities, and don’t hesitate to say no when necessary.

Professional Help:

If burnout is severely affecting your mental health, seeking therapy or counselling can be immensely beneficial. A mental health professional can provide coping strategies tailored to your situation.

Dealing with Societal Pressure:

It’s important to remember that societal expectations and judgments shouldn’t dictate your worth as a young mother. Trust your instincts, prioritise what’s best for your family, and remind yourself that you’re doing an incredible job.

Mum burnout is a real and common challenge, but by recognizing the signs and implementing these practical solutions, you can regain control over your well-being and find a healthier balance in your life. Remember, you’re not alone in this journey, and taking care of yourself is not selfish – it’s necessary for both you and your family.


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