No matter your child’s age, personality, or your family circumstances, one thing remains true: Parenting isn’t easy. We typically hear the term burnout associated with workplaces, such as high-pressure environments. However, there is one phenomenon that needs more attention: parental burnout. 

The World Health Organization recognizes burnout as a condition “resulting from chronic workplace stress that has not been successfully managed.” Let’s face it. Parenting is seriously stressful and demanding work! Parental burnout occurs when you are so physically, mentally, and emotionally exhausted that you feel you have nothing left to give. It’s caused by prolonged stress and the absence of resources to cope, and can have extremely detrimental effects on both individuals and their families. Burnout can affect any parent. Some risk factors include: financial concerns, lack of support, or having a child with health concerns.

Signs and Symptoms

Parental burnout affects everyone differently, but here are some signs and symptoms to look out for:

• Exhaustion of chronic fatigue
• Decreased quality of sleep
• Headaches or muscle pain
• Changes in appetite
• Feeling hopeless or trapped
• Feelings of shame or inadequacy
• Irritability
• Loss of motivation or interest in enjoyable activities
• Increased alcohol or substance use
• Emotional detachment from your child and family

The Impact of Parental Burnout

The symptoms of burnout may come in phases and build on each other. Unlike professional burnout, you don’t always have to option to take a vacation or find a new position. Therefore, burned out parents can feel trapped, which may lead to severe consequences such as suicidal ideation or child maltreatment.

How Can You Manage Burnout?

Despite the serious effects of parental burnout, the good news is that it can be managed. Here are some tips to cope.

Talk About It: Social support is a vital resource. Sharing your feelings and experiences with a nonjudgmental person or group can reduce feelings of shame or isolation, and provide a helpful outlet for stress. Consider speaking to a mental health professional depending on the severity of your symptoms.

Ask For Help: Asking for help can be difficult. Honestly talking to your partner, family, or friends about what you are feeling, can be helpful in building a support network. Tell them what you need, so you can work together on managing parental burnout.

Self Care: Parents often forget about their own needs when caring for others. Self-care looks different for everyone, and even a small moment of self-care can have huge impacts in the long run. Getting enough sleep, nutritious meals, and exercise, can increase your energy, reduce stress levels, and generally improve mood. Prioritizing your needs once in a while isn’t selfish. It’s essential.

Self Compassion: The pressures associated with perfectionism increase the risk of burnout. Instead of saying “should,” ignore that inner critic and be kinder to yourself. Self-compassion is an important part of self-care, and can improve your overall health and wellbeing. No one is perfect, so be patient and understanding with yourself.

With the challenging job of parenting, it’s normal to experience stress or burnout. Remember that you are not alone, and there are ways to cope.