Stay at Home Mom Burnout Symptoms and Finding Relief
Stay at home mom burnout symptoms are usually caused by over exhaustion, leaving stay at home moms (or stay at home dads) stressed, tired, and overwhelmed. Burnout usually occurs when the burden of stress exceeds the personal resources needed to handle it effectively. The signs of mom burnout can vary, but often involve sleepless nights, muscle pain, and emotional duress.
Fortunately, there are several different ways to relieve the burnout symptoms of being a stay at home parent such as practicing self-care, asking for help, and setting boundaries.
What Causes Stay At Home Mom Burnout?
Stay at home mom burnout symptoms can pop up when there are high amounts of parenting stress combined with unrealistic expectations, children with behavioral problems, and not getting enough help. Managing this stress is very important for your own well-being, as well as your family's. Letting the stress build-up can lead to marital problems and can have a negative effect on your child's upbringing.
Here are some common causes of stay at home mom burnout:
- Lack of support: Lacking the resources you need can greatly contribute to stay at home mom burnout.
- Financial stress: Financial burdens coupled with parental stress can increase the chances of burning out.
- High expectations: When you or someone else carries high expectations of you, it can be overwhelming trying to keep up that "perfect" persona and can be emotionally draining.
- Isolation: SAHM burnout can leave you feeling alone in a situation (even if you're not a single parent) that can spiral into depression.
Stay At Home Mom Burnout Symptoms
Realizing what the symptoms are of SAHM burnout can prevent further burnout if you take action right away. Symptoms will vary from person to person, but having an idea of what to look for can stop the symptoms from progressing. Once you can identify the signs of stay at home mom burnout, then you will have a better idea of how to treat them.
Some common stay at home mom burnout symptoms include:
- Feeling exhausted
- Lashing out often
- Muscle pain
- Depression
- Feeling lonely or isolated.Ideations of escaping
- Doubting yourself and your ability to be a parent
Signs of mom burnout differ from person to person and you may experience more than one of these symptoms. Taking action as soon as possible can stop your stress from piling up. Doing at home treatments and practicing self-care are a great way to keep your stress at bay and give yourself a mental break.
Finding Relief for Stay at Home Mom Burnout Symptoms
There are plenty of ways to learn how to fix burnout, and many of them don't even involve leaving your home. It may take a couple of tries to find the best at home treatment for you based on your symptoms. Everyone is different, and what works for someone else may not work for you, so it may take multiple tries before you find the best option for you.
Some remedies for SAHM burnout include:
- Practicing self-care
- Finding healthy ways to escape
- Investing in a zero-gravity chair
- Meeting like-minded parents
- Focusing on one thing at a time
- Not comparing yourself to others
1. Practicing Self-Care
Taking the time to take care of yourself is extremely important when dealing with SAHM burnout. It's hard to take care of others if you are suffering yourself. Schedule in some much-needed "me" time, whether that means going to the spa, shopping, or working out.
If you are unable to leave the house frequently, consider investing in some feel good items. Dedicate a room for yourself and fill it with things that allow you to take your mind off things when you need a mental break. One great option is a zero gravity heat and massage chair which applies heat and light pressure to relax your muscles, while the zero gravity position elevates your legs and evenly distributes your weight across the chair.
2. Finding Healthy Ways to Escape SAHM Burnout
If being a SAHM leaves you feeling isolated, then consider healthy ways to find an escape from stay at home mom burnout. If getting out of the house isn't an option right now, then consider planning a vacation - this could be a solo vacation, a family vacation, or a girl's only trip. Even if you don't actually take the vacation, the fantasy of planning a getaway can be a quick relief for SAHM burnout.
Other temporary ways to help prevent stay at home mom burnout include planning a coffee date, hiring a babysitter for a night, or losing yourself in your favorite book or movie. If you only have a few minutes to spare each day, then consider investing in a zero gravity recliner to recharge your batteries and give a boost to your mental well-being.
3. Investing in a Zero Gravity Chair
If you find yourself suffering from muscle pain as a result of SAHM burnout (or constantly picking up the little ones), then you may find relief in a zero-gravity chair. It's also a convenient way to treat new mom back pain and give yourself a much needed break. The purpose of a zero-gravity chair is to redistribute weight throughout the length of the body, reducing pressure from the effects of gravity vs. traditional recliners.
4. Meeting Like-Minded Parents
Meeting other parents who are also experiencing signs of mom burnout can help you feel like you're not alone. Look for ways to meet other parents such as taking your little ones to a park, signing up for "parent and me" classes, or finding parent Meet Ups. Talking to like-minded parents can also give you an outlet to relieve your stress and can help you come up with possible resolutions.
5. Focusing on One Thing at a Time
People often see multitasking as a superpower, however doing too much at once can cause mental exhaustion. Instead, come up with a small list of things that need to get done that day, and focus on each task one at a time. Performing one task at a time will feel less overwhelming, and you can put more attention in it to do it correctly and thoroughly.
6. Not Comparing Yourself to Others
It's hard not to compare yourself to other stay at home parents, especially with social media. However, during a survey it was revealed that feeling pressure to be the perfect stay at home mom resulted in parental burnout. It also had an indirect effect on these parents such as a lower work-family balance which also lowered their career ambitions.
Instead of comparing yourself to others, take a deep dive inside yourself. Is your body begging for a massage to soothe those aches and pains, or are you needing to vent to someone who isn't under ten years old? Being a role model to little ones means you need to be your best self at all times, so it's beneficial to pay attention to your mind and body's needs.
Finding Relief for Stay at Home Mom Burnout Symptoms
It is important to take action right away when you start noticing signs of mom burnout. Become familiar with burnout symptoms and pay attention to yourself to know when you need a break. Helping yourself will ultimately help the same people you love and provide for while adding relief to your burnout symptoms.
Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.