Parenting on Empty: Uncovering the Mind & Body Impact of Parental Burnout 

The Tea

The journey of parenthood, while rewarding and beautiful, is also one that comes with immense responsibility and can sometimes lead to parental burnout. Between fulfilling the role of a caregiver and meeting personal and professional demands, it’s no wonder than more and more parents are suffering from this condition. Below we’ll be sharing the mind and body impact of parental burnout, as well as methods to overcome it.

The Brew

66% of parents reported being burnout. Females were more likely than males to have parental burnout; 68% of females reported burnout versus 42% of males.

Research from Ohio State University

There are many aspects of parenthood that can lead to burnout. Here are some of the most common sources:

• Chronic Sleep Deprivation

Frequent disruptions to sleep, particularly in the early years of a child’s life, can lead to chronic sleep deprivation. Sleep is crucial for overall well-being, and a lack of it can contribute to irritability, cognitive impairments, and emotional exhaustion.

• Overwhelming Responsibilities

Parenting comes with a wide range of responsibilities, from providing emotional support to meeting a child’s physical needs. The multitude of tasks, such as feeding, bathing, changing diapers, and helping with schoolwork, can be overwhelming, especially when combined with other life responsibilities.

• Guilt and Self-Criticism

Parents may feel guilty about not spending enough quality time with their children, not being able to provide everything they wish for, or making parenting mistakes. This self-criticism can contribute to feelings of burnout.

• Lack of Personal Time

Many parents find themselves with minimal time for self-care or leisure activities. The constant focus on childcare and household duties leaves little time for relaxation or pursuing personal interests.

• Constant Demands

Parents of school-aged children may experience burnout due to the challenges of managing school, extracurricular activities, and their child’s social and emotional development. The juggling act of work, school events, and household responsibilities can be overwhelming.

• Teenage Burnout

Adolescence can be a particularly challenging time for parents. Dealing with the emotional and psychological changes that come with the teenage years, along with issues like academic pressure, peer influence, and potential conflicts, can lead to parental burnout.

• Young Adult Burnout

Even when children reach adulthood, parents may still experience burnout. Financial support, concerns about their children’s well-being, and the emotional ups and downs of young adulthood can take a toll on parents.

How To Overcome Parental Burnout

Overcoming parental burnout is no small feat. It’s something that requires dedication and cannot be done overnight. You’ll have to re-evaluate your mindset and priorities in order to get back to a healthy state, but here are some good places to start.

1. Self-Care
   • Prioritize self-care by setting aside time for activities you enjoy. Don’t be afraid to ask your partner, other family members, or friends to step in and look after the kid(s) so you can squeeze in some ‘me time’.
   • Try to get enough sleep and maintain a healthy diet to support your physical and mental well-being. This can be difficult depending on your child’s age, so you may need to outsource again. Consider investing in meal kits that lighten the load of grocery shopping, cooking, and meal prep, or cutting out other activities in order to get more time in bed.
     
2. Seek Support
   • Talk to your partner, friends, or family about your feelings. Sharing your struggles can provide emotional support and help lighten the load.
   • Consider joining a parenting support group to connect with others facing similar challenges.
     
3. Set Realistic Expectations
   • Accept that you can’t do everything, and know that it’s okay to ask for help. Delegate tasks to others whenever possible.
   • Lower your expectations and focus on what truly matters. Perfection is not achievable; it’s important to recognize and appreciate your efforts.
     
4. Establish Boundaries
   • Learn to say no and set boundaries to avoid overcommitting yourself. It’s ok to skip a function every now and then if it will make you feel better.
     
5. Time Management
   • Organize your schedule and prioritize tasks. Break down larger tasks into smaller, manageable steps.
   • Use time management techniques such as the Pomodoro Technique to maintain focus and avoid feeling overwhelmed.
     
6. Quality Family Time
   • Make intentional efforts to spend quality time with your children. Focus on creating positive and enjoyable moments rather than just managing daily routines.
     
7. Professional Help
   • Consider seeking professional help from a therapist or counselor to discuss your feelings and explore coping strategies.
     
8. Hobbies and Interests
   • Reconnect with hobbies and interests that bring you joy. Engaging in activities outside of parenting can provide a much-needed mental break.
     
9. Mindfulness and Relaxation Techniques
   • Practice mindfulness or meditation to help manage stress and stay present in the moment.
   • Incorporate relaxation techniques, such as deep breathing exercises or yoga, into your daily routine.
     
10. Reflect and Adjust
    • Reflect on your parenting approach and be willing to make adjustments. Sometimes, a small change in routine or perspective can make a significant difference.

The Pour

Being a parent is one of the most difficult things one can do. Feelings of stress and exhaustion are sometimes inevitable, but it’s important to not let them overtake your life. Learning to re-evaluate your approach to parenting, asking for help, and making strategic changes to your routines will help you distance yourself from the brink of parental burnout.