9 Tips for Overwhelmed Moms to Avoid Burnout

Are you a mom overwhelmed by your many responsibilities?

You’re not alone.

Whether it’s juggling schedules for multiple kids or balancing work with managing your home. There is never a shortage of things that we have on our plates as moms.

As a result, moms are often overwhelmed and suffer from depleted mother syndrome. It’s the unfortunate reality that moms experience when their responsibilities outweigh their available resources.

Hopefully, the tips shared here will allow you to avoid overwhelm and exhaustion as a mom.

Is it normal to feel overwhelmed as a mother?

Feeling overwhelmed as a mom is normal. 

In fact, all of us have felt overwhelmed more times than we’d care to admit.

Here are some reasons why…

Why are moms so overwhelmed?

As modern-day moms, we’re trying to balance so many hats. From the nonstop demands of motherhood to work and even running a business. Throw in a spouse or significant other, and we’re easily overwhelmed!

Overwhelm can come from having too much on your plate–which is commonplace for most moms. Not only is there much to do, but there’s always an open tab in our minds of mental notes taking up mental space as well. That’s why it is so important to leverage the tips that I’ll share in this post.

What to do when you are overwhelmed as a mom?

When you’re feeling overwhelmed, your natural response may be to shut down or even lash out. We want to address things in a positive way, though. 

So, instead of breaking down and burning out, here are some tips to help you overcome overwhelm and avoid burnout as a mom.

9 Tips to Avoid Mom Burnout

1. Breathe

One of the most helpful practices that I adopted to help deal with stress and overwhelm is breathing. I know that it sounds simple; however, most of us aren’t intentional about our breathing.

One specific breathing exercise that I use is the destresser breathing exercise. It’s where you inhale for four seconds and then exhale for six seconds. 

This breath is popular as a Lamaze technique for labor. So if it can help during intense contractions, it can certainly help release stress throughout the day!

2. Get silent

Sometimes stress and overwhelm can be exasperated by too many signals going to the brain. We can easily become overstimulated, causing us to lose patience. One way to avoid this and not make matters worse is to get silent.

Turn off the phone, the TV, the music, and even put your kids in a safe place so that you can step away. Get silent so that your brain can have the capacity to actually solve problems. 

Admittedly, I’ll sit in a room with white noise going. Though technically not silence, it drowns out all other distractions and allows me to focus. 

3. Prioritize

Not everything has to get done immediately. Frankly, something will have to get put on the back burner or not done at all. 

Guess what? That’s ok!

Take a moment to write down what needs to get done. Then, number them by what’s most important and what’s least important. Also, write down who can do these tasks besides you, where possible.

Use this as your guide for what you work on and what you delegate or outsource.

I suggest making yourself a priority first, then tackling everything else.

4. Journal

Sometimes we’re unable to express our emotions verbally. That’s why journaling isn’t a great tool to have in your self-care toolbox.

Simply writing down the fact that you feel overwhelmed can give a sense of relief. It’s all about getting those emotions out, so don’t worry about the length of it.

If you’re not sure where to start, you can always use journaling prompts to get over the initial writer’s block.

5. Communicate your needs & ask for help

The last thing that you need to do is suffer in silence. Although we may think our spouse or friends may be able to read our minds or see that we’re overwhelmed, they can’t. If you’re feeling overwhelmed, you need to communicate it.

This means letting your spouse know that you need support. Vocalizing that you have too much on your plate. Let it be known that you need help and support.

You can’t get the help that you don’t ask for. 

6. Talk to a therapist

Therapists exist to help you. Unfortunately, in some communities, having a therapist is taboo. Now more than ever, talking to a therapist is not only needed but has become more commonplace.

The great thing is that most insurance plans cover therapy. However, in the case that yours doesn’t, there are other low-cost options that you can explore.

I strongly recommend seeking therapy so that you have someone who can help you talk through the nuances and challenges of motherhood.

7. Declutter

Believe it or not, your space has a lot to do with your mental health. In fact, research shows that having a cluttered space can increase levels of stress & anxiety and impact focus and sleep.

So if you’re feeling overwhelmed, there’s also a chance that your space is cluttered as well.

Taking time to get rid of things that you no longer need or use can go a long way in helping you feel less stressed and overwhelmed. You can easily resell these items and make some money while helping your mental health.

If the thought of adding this to your schedule makes you even more stressed, consider hiring someone to do it for you.

8. Take a walk

Don’t underestimate the power of physical activity and fresh air. It can do a lot for your mental health by increasing your blood flow and circulation. This helps improve your mood. 

Getting out in nature can be calming as well. That’s why our natural response to being upset is to go outside to take a walk and “blow some steam.”

Exercise, in general, is great for keeping your stress levels down. The added benefit is that you can maintain your physical fitness and even shed some unwanted weight if you desire.

9. Assess what long-term changes need to be made

Since you made it to the point of overwhelm, some changes will need to be made going forward to avoid a relapse. This will require you to assess the long-term changes that need to be made so that you don’t get overwhelmed again.

Is this permanently outsourcing work in your home? Does it mean getting a meal prep subscription? Does it mean letting go of some of your kid’s activities?

Look at your priority list and determine what you need to change…and then change it!

Overwhelmed with motherhood? Final thoughts 

I hope that you find comfort in knowing that you’re not alone. Feeling like an overwhelmed mom is normal. More importantly, I hope that you’ve found these tips useful. Reference them as many times as necessary so that you feel equipped to conquer overwhelm and not be an exhausted mom!

I strongly suggest checking out these self-care tips, affirmations for moms, and tips on prioritizing yourself.

Fo Alexander

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