Introduction
The term burnout refers to exhaustion. It was originally coined by psychologist Herbert Freudenberger in 1974. At that time, it was used to describe the exhaustion and depletion felt by individuals in helping professions. Now, it applies to any profession, as recognized by the World Health Organization (WHO) in the 11th revision of the International Classification of Diseases (ICD-11). WHO defines burnout as an occupational phenomenon resulting from chronic workplace stress. It is characterized by exhaustion, reduced efficacy, and increased mental distance from one's job. Mothers, often primary caregivers, face heightened stress levels, with research showing that two-thirds experience anxiety, with a significant portion rating it as moderate to severe. This article will talk about mom burnout in detail. Continue reading to know more.
What Is Mom Burnout?
Mom burnout is the emotional and physical exhaustion stemming from the constant stress of parenting. It often manifests in a lack of joy in parenting and difficulty finding enjoyment in spending time with one's child. This exhaustion may not always be recognized by the individual experiencing it, but it can be evident through physical symptoms like shortness of breath or feeling unwell around the child. Additionally, increased stress within the household can signal the presence of mom burnout. It is not an official mental health condition but rather a real state of exhaustion that many parents face due to the overwhelming responsibilities of parenting. As the demands of parenting increase, finding time to prioritize one's own mental health becomes more challenging, exacerbating the risk of burnout over time.
What Are the Causes of Mom Burnout?
Mom burnout can stem from various factors, but it primarily arises from the overwhelming demands placed on mothers and a lack of time for self-care. The challenges of parenting, including caring for children, managing household tasks, and worrying about their development, contribute to this stress. Working mothers face the additional pressure of balancing professional responsibilities with familial duties, often leading to heightened stress levels.
High-stress careers, such as nursing or teaching, may exacerbate the risk of burnout for working mothers. Studies indicate that working mothers, particularly those from minority backgrounds, are more susceptible to burnout compared to their male counterparts. Single mothers who bear sole responsibility for childcare without respite experience heightened stress levels. Similarly, homeschooling or deeply involved mothers may struggle as their identities become intertwined with their parental role, leading to emotional strain.
Inadequate support from partners, limited childcare options, and a lack of emotional support can also contribute to burnout. Financial difficulties, life stresses, and perfectionistic tendencies further increase the risk of burnout. Women, who often face societal expectations of being primary caregivers, are disproportionately affected by parental burnout. Additionally, individuals with prior mental health issues, such as depression or anxiety, are more susceptible to experiencing burnout as parents, especially when caring for children with mental health conditions like ADHD (Attention Deficit Hyperactivity Disorder).
What Are the Symptoms of Mom Burnout?
Symptoms of mom burnout can vary but may include decreased effectiveness in personal and professional life, acting contrary to one's parenting philosophy, and a strong desire to be away from one's children. Some potential symptoms include extreme mental or physical exhaustion, feeling emotionally drained, disconnected, or isolated from others, experiencing mom guilt, feeling inadequate as a parent, and experiencing anxiety or extreme emotional highs and lows.
Other signs may include questioning life choices related to parenthood, entertaining escapist fantasies, feeling inadequate at home and work, concerns about being a suitable parent, disconnection from a partner or co-parent, and difficulty seeking support or expressing one's needs. Additionally, emotional signs may include depression, avoidance of social gatherings, loss of interest in previously enjoyed activities, and impatience with children.
Physical signs may include chronic exhaustion, changes in appetite, sleep disturbances, headaches, increased pain and tension in the body, and reliance on substances like caffeine or alcohol. Behavioral signs may involve avoidance of public outings, reluctance to engage in family activities, isolation from family, escapism, decreased enjoyment of family outings, struggling at work, irritability towards family members, and fantasizing about running away. Recognizing these signs early can help mitigate the effects of burnout and prompt seeking support.
How to Recover From Mom Burnout?
Recovering from mom burnout involves various strategies to address the underlying causes and alleviate symptoms. Seeking social support from trusted individuals, such as family members or friends, can help reduce feelings of stress and alleviate the sense of isolation or guilt associated with burnout. Delegating parenting tasks to partners, co-parents, or other support networks can relieve some of the overwhelming responsibilities.
Learning to say no to excessive commitments and reevaluating expectations can help alleviate pressure and prevent overextension. Acquiring new parenting skills specific to challenging phases or seeking professional guidance through therapy can boost confidence and coping mechanisms. Prioritizing stress management through activities like exercise, meditation, or hobbies is essential for self-care. Incorporating child-free breaks into the routine can provide much-needed respite and rejuvenation.
Consulting a therapist specializing in maternal mental health can offer validation, emotional support, and specific coping strategies. Establishing clear boundaries, practicing gratitude, and addressing risk factors such as perfectionism or a lack of support are integral parts of the recovery process. Embracing self-compassion, developing personal interests outside of parenting, and prioritizing adequate sleep are crucial steps toward overcoming mom burnout and restoring well-being.
How to Prevent Mom Burnout?
Preventing mom burnout involves prioritizing self-care and setting boundaries to avoid overextending oneself. Making oneself a priority every day is essential, even if it means sacrificing some tasks or activities. Seeking help from family members, partners, or older children to share parenting responsibilities can alleviate some of the burdens.
Being clear about one's needs and boundaries with oneself, children, and partners sets the tone for self-care and teaches children the importance of respecting personal space. Learning to say no to excessive commitments and prioritizing downtime for both parents and children is crucial for overall well-being.
Recognizing the signs of burnout and developing a self-care plan in advance can help proactively address burnout if it recurs. Sharing this plan with loved ones ensures support is readily available when needed. By prioritizing self-care, setting boundaries, and seeking support, mothers can prevent burnout and maintain their well-being on their parenting journey.
Conclusion
To conclude, it is essential to prioritize one’s needs and self-care post-pregnancy for the well-being of both the mother and the baby. A new mother needs to be fit both physically and mentally to prevent postpartum complications like depression, exhaustion, burnout, anxiety, mood swings, etc. To achieve complete fitness, a mother needs to have a good diet, exercise, have some leisure time, and should have a good family support system. All these things can make motherhood blissful
