Burnt Out or Just Tired? How to Recognize and Overcome Mom Burnout
When Parenthood and Work Feel Like Too Much
Let's start with the honest truth: You love your family, and you care about your work — but lately, both feel like they're draining the life out of you. You've got that foggy brain, short temper, racing heart, and a creeping suspicion that something's off. That's not just "being tired." That might be burnout.
And if you're a mom reading this, I want you to know: you're not weak. You're not failing. You're carrying a lot — and burnout isn't a personal flaw. It's a sign that your system is overwhelmed.
In this post, we'll walk through what mom burnout really looks like, how to tell if you're in it, and more importantly — how to begin finding your way out.
What Is Mom Burnout?
Burnout is more than exhaustion. It's a chronic state of emotional, physical, and mental depletion caused by prolonged stress. For working moms — especially those juggling young kids, household tasks, careers, and their own unmet needs — burnout doesn't just sneak in. It builds over time until even small tasks feel impossible.
According to the World Health Organization (WHO), burnout includes three key symptoms:
Exhaustion (physical and emotional)
Increased mental distance or cynicism toward your responsibilities
Reduced effectiveness or performance
Sound familiar?
Signs You Might Be Burnt Out (Even If You're Still Functioning)
Burnout doesn't always look like falling apart. Sometimes, it feels like being in survival mode. If you've said or thought any of these lately, take note:
"I'm snapping at everyone, and I don't know why."
"I feel numb — like I'm going through the motions."
"I used to enjoy my job, but now I dread it."
"I have nothing left to give at the end of the day."
"Even on weekends, I can't relax."
You might also notice:
Headaches or body aches
Trouble sleeping
Forgetfulness or brain fog
Feeling like you're failing at everything
Crying over things that didn't used to bother you
Burnout isn't always loud. Sometimes it's just a quiet sense of dread in your chest and an exhaustion that doesn't go away with rest.
Why Moms Are Especially Vulnerable
Motherhood is beautiful — but it's also invisible labor. And for many women, returning to work after having a baby doesn't come with reduced expectations. If anything, it brings more:
Be a top performer at work.
Be fully present with your kids.
Keep the house from falling apart.
Maintain relationships.
Pump milk, schedule appointments, remember picture day, buy snacks for school, and the list goes on and on.
And don't forget to smile while you work.
We're told we can "have it all." However, we are rarely told that it's okay to ask for help, say no, or set boundaries. The mental load of motherhood is real — and when it collides with workplace demands, something's gotta give.
What Burnout Isn't
Burnout is not weakness. It's not depression (though the two can overlap). It's not about "not trying hard enough" or failing to manage your time. Burnout happens when the demands placed on you consistently outweigh your capacity — especially when you feel like there's no room to recharge.
So What Can You Do About It?
Here's the good news: burnout isn't permanent. It's a warning light — not the end of the road. Below are a few steps you can take to recognize it, name it, and begin the process of healing.
1. Call It What It Is
Before you can fix anything, you have to admit something's wrong. Say it out loud:
"I'm burnt out. And I deserve support."
Naming burnout reduces shame. It gives you back the power to take action.
2. Stop Trying to Do It All
Seriously. What can go or how can you simplify what needs to be done? What can wait?
Can you ask your partner to handle dinner two nights a week?
Can you push back a project deadline at work?
Can you say no to that weekend birthday party?
Burnout thrives in "shoulds." Recovery starts in "musts."
3. Carve Out Micro-Moments of Rest
You might not get a spa day or solo weekend (wouldn't that be dreamy?), but you can find tiny windows to recharge:
Sit in silence in your car before heading to daycare for pickup.
Step outside for 5 minutes of fresh air during your lunch break.
Put your phone away after 8 pm.
Say yes to takeout.
These small acts signal to your brain: I matter, too.
4. Talk to Someone
Whether it's a friend, therapist, or your doctor, talking to someone helps lighten the emotional load. Say the hard things. Let yourself be seen. Vulnerability is not weakness — it's a lifeline.
If you're not sure where to start, ask your provider about postpartum mental health resources. Burnout often overlaps with postpartum anxiety and depression, especially within the first two years.
5. Reframe Your Inner Dialogue
Burnout feeds on guilt and shame.
You might be thinking:
"Other moms have it worse."
"I should be grateful."
"I'm just being dramatic."
But here's a gentle truth: Your hard still matters. Gratitude and struggle can coexist. You are allowed to ask for support even if someone else has it harder.
6. Set Boundaries at Work and Home
Read: How to Set Boundaries in the Workplace as a Mom
Say:
"I can't take that on right now."
"I need 10 minutes to myself."
"I'm not available for work messages after 5 PM."
Boundaries aren't walls — they're bridges to a more sustainable version of you.
💬 Check out: How to Set Boundaries in the Workplace for Moms
What Recovery Looks Like (Hint: It's Not Linear)
Some days you'll feel strong. Other days, you'll be in survival mode again. That's normal. Burnout recovery isn't about becoming supermom — it's about building a life that doesn't require you to be one.
You'll know you're healing when:
Joy starts to sneak back in.
Your patience grows.
You can laugh — even at the chaos.
You start to dream again.
You're Not Alone, Mama
Whether you're in full-on burnout or just feeling the edges of it, please know this: you're not broken. You're exhausted. And that makes sense, given how much you do.
Your worth isn't measured by your productivity, your mood, or your ability to hold it all together.
You are allowed to rest.
You are allowed to receive help.
You are allowed to change the pace.
You've made it this far — not because you didn't struggle, but because you kept showing up anyway.
And now? It's time to show up for you, too.
This season won't last forever — and neither will this burnout.
You've got this, one small, brave step at a time. 💛
