Last Updated on January 28, 2025 by Lila Sjöberg
Being a working mom is a balancing act that often leads to stress and burnout. As so eloquently puts it, many moms are living in a perpetual state of burnout, with no end in sight. The constant juggling of work and family responsibilities can be overwhelming, leading to feelings of guilt, inadequacy, and exhaustion. In fact, reports that 93% of mothers feel burned out, with women experiencing burnout 32% more than men.
In this article, we will uncover nine surprising signs that indicate you might be experiencing burnout, along with effective coping strategies to restore your emotional wellness. Join us as we navigate this essential topic for all the incredible working moms out there, ensuring that you can thrive both at work and home.
1. Constant Fatigue
Constant fatigue is a common sign of burnout, leaving you feeling exhausted and drained, both physically and emotionally.
If you’re finding it hard to get out of bed in the morning, or feeling tired even after a full night’s sleep, it may be a sign that you’re experiencing burnout. To combat this, try prioritizing self-care activities like exercise, meditation, or reading before bed to help you relax and recharge.
Establish a consistent sleep schedule, avoid caffeine and electronics before bedtime, and create a bedtime routine that signals to your body that it’s time to sleep.
Consider taking power naps during the day or scheduling downtime to rest and recharge.
2. Increased Irritability
Irritability is another common symptom of burnout, causing you to feel short-tempered and snappy with your loved ones.
If you find yourself snapping at your kids or colleagues more often than usual, it may be a sign that you need to take a step back and reassess your priorities. Take a few deep breaths, count to ten, or step away from the situation to calm down. Practice stress-reducing techniques like yoga, deep breathing, or progressive muscle relaxation to help manage your emotions.
Set boundaries with others, learn to say “no” without feeling guilty, and prioritize activities that bring you joy and calmness, such as listening to music, taking a walk, or practicing gratitude.
3. Neglecting Self-Care
Neglecting self-care is a sign that you’re putting others’ needs before your own, leading to burnout.
When was the last time you did something just for yourself? Make time for activities that bring you joy, whether it’s reading a book, taking a relaxing bath, or getting a massage. Schedule self-care into your daily or weekly routine, just as you would any other important appointment.
Treat yourself to something special, like a favorite meal or a fun activity, and prioritize activities that nourish your mind, body, and soul, such as meditation, journaling, or spending time in nature.
4. Lack of Motivation
A lack of motivation can be a sign that you’re feeling burned out, making it hard to tackle tasks and projects at work or home.
To overcome this, Break down large tasks into smaller, manageable chunks, and set achievable goals for yourself. Celebrate your successes, no matter how small they may seem, and remind yourself why you’re working towards your goals in the first place.
Find an accountability partner or join a community of like-minded individuals to help stay motivated, and reward yourself for reaching milestones or completing challenging tasks.
5. Difficulty Concentrating
Difficulty concentrating is a common symptom of burnout, making it hard to focus on tasks and stay productive.
To improve your concentration, Try the Pomodoro Technique: work in focused 25-minute increments, followed by a 5-minute break. Eliminate distractions, such as turning off notifications or finding a quiet workspace, and get enough sleep to help improve your cognitive function.
Use music or nature sounds to create a conducive work environment, and take breaks to stretch, move your body, or practice mindfulness to help stay focused and refreshed.
6. Physical Symptoms
Burnout can manifest physically, causing symptoms like headaches, stomach problems, or muscle tension.
If you’re experiencing persistent physical symptoms, it’s essential to listen to your body and take action. Make sure you’re getting enough sleep, eating a balanced diet, and staying hydrated. Engage in physical activities that bring you joy, such as walking, yoga, or dancing, to help reduce stress and improve your overall well-being.
Consider seeking professional help, such as a doctor or therapist, to address underlying health issues, and prioritize activities that promote relaxation and stress reduction, such as meditation, deep breathing, or progressive muscle relaxation.
7. Feeling Overwhelmed by Responsibilities
Feeling overwhelmed by responsibilities is a common sign of burnout, leaving you feeling like you’re drowning in a sea of tasks and obligations.
To manage your responsibilities, Prioritize your tasks, and focus on the most critical ones first. Learn to say “no” to non-essential commitments, and delegate tasks to others when possible. Use a planner, calendar, or app to stay organized and on track, and break down large tasks into smaller, manageable chunks to help reduce feelings of overwhelm.
Don’t be afraid to ask for help when you need it, and take breaks to rest and recharge.
8. Social Withdrawal
Social withdrawal is a sign of burnout, causing you to feel isolated and disconnected from friends, family, and colleagues.
To combat this, Make an effort to stay connected with loved ones, even if it’s just a quick phone call or text. Schedule social activities, such as coffee dates or walks with friends, to help you feel more connected and supported. Join a community or group that aligns with your interests, and attend events or meetings to meet new people and build meaningful relationships.
Consider volunteering or taking a class to meet like-minded individuals and expand your social circle.
9. Difficulty Finding Joy
Difficulty finding joy is a sign that you’re feeling burned out, making it hard to enjoy activities and experiences that once brought you happiness.
To rediscover your joy, Try new things, such as a hobby or class, to reignite your passion and excitement. Reflect on what brings you joy and make time for those activities in your daily or weekly routine.
Practice gratitude by focusing on the positive aspects of your life, and celebrating your accomplishments, no matter how small they may seem. Consider seeking professional help, such as a therapist, to address underlying issues and develop a plan to increase joy and fulfillment in your life.
Conclusion
Recognizing the signs of burnout is the first step towards taking control of your well-being and making positive changes in your life.
By acknowledging the physical, emotional, and mental symptoms of burnout, you can take proactive steps to address them and prevent further exhaustion. Remember, being a working mom is a challenging but rewarding role, and it’s essential to prioritize your own needs and take care of yourself in order to thrive.
By implementing the strategies outlined in this article, you can reduce your stress levels, increase your energy and motivation, and find joy and fulfillment in your personal and professional life.
So, take a deep breath, be kind to yourself, and remember that you’re not alone – you got this, mom!
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