Signs of Mom Burnout: 3 Hidden Warning Signs and How to Recover
Are you wondering if you’re experiencing more than just typical mom tiredness? As a parenting coach and mother, I’ve seen how mom burnout can sneak up on even the most organized parents. Today, let’s explore the subtle signs of mom burnout and discover practical, research-backed solutions that actually work.
When “Just Tired” Becomes Something More
Motherhood comes with its share of exhaustion – that’s a given. But there’s a significant difference between normal fatigue and what mental health professionals call high-functioning depression or burnout. Understanding this distinction can be your first step toward feeling better.
Sign #1: The Invisible Struggle
You’re still packing lunches, managing schedules, and showing up for your family. On the surface, everything looks fine. But internally, even routine tasks feel like climbing a mountain. This invisible weight isn’t laziness – it’s a clear sign of mom burnout that deserves attention and care.
Sign #2: The Joy Drain
Remember activities that used to light you up? Maybe it was planning birthday parties or decorating for holidays. When these once-enjoyable tasks start feeling like unbearable chores, it’s your body and mind signaling that something needs to change.
Sign #3: The Inner Critic Takeover
That voice in your head saying “other moms handle this better” or “I should be doing more” isn’t helping. In our Balance program, we call this voice “Bob” – and while Bob thinks he’s keeping you safe, his constant criticism can actually deepen burnout.
Evidence-Based Solutions for Mom Burnout
1. The 90-Second Reset Technique
Research suggests that emotions, when fully experienced, typically move through our bodies in just 90 seconds. Try this:
- Set a timer for 90 seconds
- Allow yourself to fully feel your emotion
- Notice physical sensations without judgment
- Let the feeling process naturally
2. The Win List Practice
Transform your mindset with this simple evening routine:
- Keep a journal by your bed
- Write down three wins each day, no matter how small
- Include moments of joy, peace, or simple achievements
- Review regularly to remind yourself of progress
3. Joyful Movement
Exercise doesn’t have to mean intense workouts. Find movement that brings you joy:
- Gentle stretching during TV time
- Dance parties with your kids
- Trying new activities like Pilates or yoga
- Walking in nature
Taking Action Against Mom Burnout
Remember, recognizing signs of mom burnout isn’t admitting defeat – it’s the first step toward positive change. While these strategies can help, don’t hesitate to reach out to mental health professionals if you need additional support.
Your Next Steps
- Try the 90-second reset next time you feel overwhelmed
- Start your win list tonight
- Choose one form of movement that sounds appealing
- Download our free “Stop Doing Checklist” for additional support
Get your free “Stop Doing Checklist” – 7 science-backed ways to reduce mom burnout while supporting your children’s development.
Remember: Taking care of yourself isn’t selfish – it’s essential for both you and your family’s wellbeing.
JoAnn Crohn
CEO/Founder at No Guilt Mom
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