Last Updated on January 19, 2026 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.
Key Takeaways
- Burnout affects 93% of mothers — if you’re struggling, you’re far from alone
- Physical symptoms like headaches and fatigue are often burnout in disguise, not just tiredness
- Irritability and mom rage are signals your nervous system is overwhelmed, not character flaws
- Recovery requires addressing root causes, not just pushing through with more willpower
- Small, consistent self-care matters more than occasional big gestures
The Short Answer: Working mom burnout shows up as constant fatigue, irritability, neglecting yourself, losing motivation, difficulty concentrating, physical symptoms, feeling overwhelmed, withdrawing socially, and losing joy in things you used to love. Recovery starts with recognizing the signs and making small, sustainable changes to protect your energy.
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.
For deeper strategies on improving your rest, our sleep tips for exhausted moms covers why mom sleep is different and what actually helps when you’re tired but wired.
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.
If the irritability feels volcanic — sudden, intense, disproportionate to the trigger — you might be experiencing mom rage. Our guide on mom rage: what it is and how to manage it explores why this happens and what helps in the moment.
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.
Self-care doesn’t require hours. Even five minutes of intentional self-care can interrupt the depletion cycle. Our 15-minute self-love revolution shows how small moments add up to real change.
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.
Postpartum moms especially should pay attention to physical symptoms — your body has been through a lot. Our guide on postpartum body recovery covers what’s normal and when to seek help.
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.
Learning to set boundaries without guilt is essential for managing overwhelm. You can’t do everything, and trying to will only deepen the burnout.
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.
If asking for help feels impossible, you’re not alone. Our guide on how to ask for help when you’re bad at asking has practical scripts and mindset shifts that make it easier.
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.
If you’re ready to build sustainable practices, start with our guide to creating a self-care routine that fits real life. And if anxiety is part of your burnout picture, especially postpartum, our piece on postpartum anxiety signs and support may help you recognize what’s happening.
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!
