Parental burnout – some ideas to help
Burnout might be a word you associate with the world of work, but increasingly researchers are recognising that parental burnout is a very real thing which needs to be researched more widely. The good news is there are some simple steps you can take to avoid burnout.
Defining parental burnout
Being a parent can be fulfilling, exciting and joyful, but most of us will admit it can also be exhausting, frustrating and challenging.
We might be balancing a few responsibilities at home and work and feeling that every decision we make might impact on our child’s future.
Parental burnout (as defined by researchers) involves feeling exhausted, worse about parenting than before, not enjoying time with children as much as previously and feeling disengaged.
If you are feeling burnout or even if you just want to make sure you keep the balance in your parenting, here are some things to think about.
Talk to people you trust
Parenting can feel isolating at times, but it is important to reach out. Speak to a family member or friend about what is happening – even just to have someone to listen to you.
Take a break
It’s important to take breaks from what is happening at home. You could do this by planning some alone time for a walk or exercise or setting aside some time to read or even just having a bath with your favourite soak.
Be realistic and avoid things that add to the pressure or make you feel bad
Think about your expectations and what you think you should be doing – ask yourself if you are being too tough on yourself.
If you find scrolling your social media feeds relaxing and supportive, then do this, but if this adds to the pressure you feel with unrealistic images of parenting then take a break – or block a few accounts.
If you have tried these things and are still feeling burnout, chat with your GP or another health professional who you trust.
Reference:
Bornstein, M.H. (2020). “Parental Burnout”: The state of the science. Child and Adolescent Development, 2020(174) 169-184.