Is Stay-at-Home Mom Burnout Real? What You Need to Know
Being a stay-at-home mom (SAHM) is a full-time job—minus the breaks and without the regular shift hours.
Whether you're in the thick of toddler tantrums or managing a busy household schedule, the role is as demanding as it is rewarding.
Yet, in the middle of the chaos and cuddles, burnout can sneak up on you.
As a mom of four and a therapist specializing in perinatal mental health, I’ve walked this path both personally and professionally.
Let's talk about the signs of SAHM burnout and what you can do about it.
What is Stay-at-Home Mom Burnout?
Burnout among stay-at-home moms is more common than you might think.
It's that feeling of exhaustion not just physically, but emotionally and mentally, too.
It happens when the day-in, day-out demands of parenting and home management consume all your energy, leaving little for yourself.
Signs of SAHM Burnout to Watch For
1. Constant Fatigue
No matter how much you sleep, if you're always feeling drained, it might be a sign of burnout. It's not just about poor sleep; it's about not feeling refreshed even when you do rest.
2. Loss of Interest in Activities
If things you used to enjoy now feel like just another chore, take note. Loss of interest can be a subtle sign that the enjoyment in your daily routine is waning.
3. Feeling Overwhelmed by Routine Tasks
When simple tasks like loading the dishwasher or scheduling a doctor’s appointment feel overwhelming, it's time to pause. This feeling can indicate that your mental load is too heavy.
4. Increased Irritability
Snapping at your kids more than usual? Irritability can be a sign of emotional depletion common in burnout.
5. Neglecting Self-Care
Skipping showers, meals, or exercise? Neglecting your basic needs can be a red flag that you're putting your health last.
6. Difficulty Sleeping
Even when you have a chance to rest, you find it hard to sleep, or your sleep isn’t restful. This could be a sign of stress and mental overload affecting your sleep patterns.
7. Changes in Appetite
Experiencing a significant increase or decrease in appetite can be a stress response. Whether you're skipping meals or eating more than usual, it can be a sign of emotional distress.
8. Feeling Detached or Numb
A sense of detachment from your environment and emotional experiences can be alarming. It might feel like you're just going through the motions without feeling much.
9. Persistent Self-Doubt
Doubting your abilities as a mom or feeling like you’re not doing a good enough job can be a symptom of burnout, often fueled by exhaustion and stress.
10. Physical Symptoms
Unexplained headaches, stomach issues, or other physical symptoms may develop. Chronic stress can manifest physically, so these symptoms shouldn't be ignored.
Tips to Manage and Overcome Stay-at-Home Mom Burnout
1. Establish a Routine
Creating a structured daily routine can help decrease the mental load. Predictability can reduce stress and help manage expectations—yours and your kids'.
2. Set Boundaries
It's okay to say no. Set boundaries around your time and commitments. Remember, saying no to others can mean saying yes to your wellbeing.
3. Ask for Help
Reach out to your partner, family, or friends. Delegating tasks isn’t a sign of weakness; it’s a smart strategy to manage your workload.
4. Make Time for Yourself
Find small pockets of time for yourself. A quick walk, reading a book, or simply enjoying a hot cup of coffee alone can make a big difference.
5. Connect with Other Moms
Sometimes, just talking to someone who 'gets it' can be incredibly uplifting. Consider joining a mom’s group or an online community.
6. Prioritize Physical Health
Exercise can be a powerful stress reliever. Even short bursts of activity, like a 10-minute dance party with your kids or a quick walk around the block, can boost your mood.
7. Embrace Imperfection
Let go of the pressure to do everything perfectly. Embracing a "good enough" approach can reduce stress and prevent feelings of inadequacy.
8. Digital Detox
Take breaks from social media and the internet. Constant exposure to the curated perfection on social media can add to feelings of inadequacy and overwhelm.
9. Stay Close to God
Incorporate spiritual practices into your daily routine. Things like prayer, bible reading, meditation, or yoga can help center your thoughts and reduce stress.
10. Schedule Fun
Plan activities that bring you joy and look forward to them as breaks in your routine. Whether it’s a craft project, watching a favorite show when the kids nap, or a coffee date with a friend, make sure to schedule something you can look forward to into your week.
When to Seek Professional Help
If you've tried managing on your own but still feel overwhelmed, it might be time to seek professional help.
As a perinatal mental health therapist, I've seen firsthand how beneficial a supportive ear can be.
Don’t hesitate to reach out for professional advice—it can be your step towards reclaiming your joy in motherhood.
Takeaways
In conclusion, recognizing the signs of burnout is the first step towards making positive changes.
As a stay-at-home mom, you do an incredible job every day.
Remember, taking care of yourself isn't just good for you—it's very important for your family too.
With love and solidarity,
Are you struggling with feelings of burnout as a SAHM mom? Let’s connect!
Reach out for a free consultation today!
Related Articles:
How to Be Happy as a Stay-at-Home Mom with These 10 Life-Changing Tips
10 Positive Stay-At-Home Mom Quotes
Expert Tips on How to Make Friends as a Stay-at-Home Mom
Sources:
Grose, J. How to avoid burnout when you have little ones. The New York Times, April 15, 2020.
Lebert-Charron, A., Dorard, G., Boujut, E., Wendland, J. Maternal Burnout Syndrome: Contextual and Psychological Associated Factors. Front Psychol. 2018; 9: 885.
Lin, G. -X et al. Aiming to be perfect parents increases the risk of parental burnout, but emotional competence mitigates it. Current Psychology, 2021
The impact of parental burnout. American Psychological Association.