practicing self-care to help deal with working mom burnout

Tips on How to Deal with Working Mom Burnout

Being a working mom can be both rewarding and challenging. While juggling between work responsibilities and taking care of your family, it’s common to feel overwhelmed and experience burnout. Burnout can negatively impact your physical and mental well-being, as well as your ability to be present and enjoy the moments with your loved ones. In this article, we will discuss effective tips to help deal with working mom burnout and find a better balance in your life.

Understanding Working Mom Burnout

What is Burnout?

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress and excessive work demands. It can make you feel drained, overwhelmed, and detached from your work and personal life. For working moms, the constant juggling between professional and family responsibilities can intensify the risk of working mom burnout. You can learn more about general work burnout and its symptoms in our recent blog post “What Is Work Burnout and How to Avoid It.”

The Impact of Burnout on Working Moms

Burnout can have significant consequences on the well-being of working moms. It can lead to increased stress, anxiety, and even physical health issues. Moreover, burnout can affect the quality of your relationships, both at work and at home. Therefore, it’s essential to address and manage working mom burnout effectively.

Prioritizing Self-Care

When facing working mom burnout, it can be extremely challenging to take a step back and assess what is needed for you since you are so busy caring for your career and those around you, but it’s important to remember that you cannot help others before helping yourself! Self-care is not a luxury; it’s a necessity, especially for working moms. Taking care of yourself allows you to recharge, rejuvenate, and be more present for your family and career. Make self-care a priority and remember that taking care of yourself is not selfish but essential.

self-care to help with working mom burnoiut

Carve Out Personal Time

Schedule regular personal time in your calendar. It can be as simple as enjoying a quiet cup of coffee in the morning, going for a walk, reading a book, or engaging in hobbies that bring you joy and relaxation. Prioritizing personal time helps replenish your energy and prevent burnout.

Engage in Activities that Bring Joy and Relaxation

Identify activities that bring you joy and relaxation, and make time for them regularly. If you’ve been a working mom so long that you forget what you enjoy, don’t overthink it! It could be exercising, practicing mindfulness or meditation, taking a warm bath, or spending time in nature. Engaging in activities that you enjoy helps reduce stress and improve your overall well-being.

Establish Healthy Boundaries

Set Realistic Expectations

As a working mom, it’s crucial to set realistic expectations for yourself. Understand that you can’t do it all and that it’s okay to prioritize and focus on what truly matters. Set achievable goals and avoid putting unnecessary pressure on yourself to be perfect in every aspect of your life. A good goal setting method to choose is the SMART goal method. SMART goals help you remain accountable and set metrics to measure progress.

Don’t be Afraid to Say No

Learn to say “no” when you feel overwhelmed or when taking on additional responsibilities would compromise your well-being. It’s important to understand your limits and communicate them effectively. Saying “no” allows you to protect your time and energy for what matters most and helps to avoid working mom burnout.

Delegate and Ask for Help

Don’t be afraid to delegate tasks and ask for help when needed. Reach out to your partner, family members, or trusted friends for support. Sharing responsibilities and tasks can alleviate some of the burdens and help create a better balance between work and family life. You can also apply this to your work life when possible!

Seek Support

Build a Support Network

Building a strong support network is essential for working moms. Connect with other working moms who can understand and relate to your experiences. Share your challenges, seek advice, and offer support to one another. Having a support network can provide you with a sense of belonging and reduce feelings of isolation. You may even already have a support network equipped to help you when you’re suffering from working mom burnout.

building a support network to help with working mom burnout

Connect with Other Working Moms

If you’re struggling to narrow down your support network, you can join local or online communities of working moms where you can share your journey, exchange tips, and find inspiration. These communities often organize events, workshops, and networking opportunities where you can connect with like-minded individuals and gain valuable insights when working through working mom burnout or any other struggles you may encounter.

Seek Professional Help if Needed

If you find it challenging to cope with burnout or if your mental health is significantly affected, don’t hesitate to seek professional help. A therapist or counselor can provide guidance, tools, and strategies to manage stress, navigate work-life balance, and improve your overall well-being. It is also beneficial to work with a career coach like Sandra Hughes Coaching prior to or during your experience with working mom burnout to help you take a step back and look at the challenges you’re facing and come up with actionable items to maintain your work-life balance.

Contact Sandra Hughes Coaching for Help Navigating Working Mom Burnout

Working mom burnout is a common struggle, but with the right strategies and mindset, it can be effectively managed. Prioritize self-care, establish healthy boundaries, practice time management, seek support, and embrace imperfection. Remember, you are doing an incredible job as a working mom, and by taking care of yourself, you can better care for your family. Let Sandra Hughes Coaching help you take care of yourself first! Schedule an introduction to get started on tackling your working mom burnout.