262: 3 Ways to Recover from Mom Burnout


Are you experiencing mom burnout

Mom burnout symptoms include: 1) Feelings of emotional exhaustion. This is when you feel emotionally drained and you lack emotional resources. 2) Feelings of depersonalization. This is a negative and detached response to other people and a loss of idealism. 3) A decline in feelings of personal accomplishment, competence, and performance. 


Does this sound like you? ❤️‍🩹


If so, I’m truly sorry. Being a mom is so taxing. It’s normal and understandable to spiral into mom burnout. You aren’t alone, and you aren’t doing anything wrong! 


One way that I think about mom burnout is when the fire inside of you dwindles or goes out. This is when you can no longer give light or warmth to those around you or to yourself. Your fire is literally out. You are burned out. You can’t give that light and love to others. 

When we’re in this space, it matters so much that we get help to figure out how to recover so our light can burn bright again. Only then can we give light and warmth to our children, to ourselves, to all of the people in our life. 

To recover from mom burnout, we have to rekindle that fire inside our body, spirit, and mind. So, here are three concrete ways I’ve found to help each of those areas. 


3 Ways to Recover from Mom Burnout



1. Calm your Body: Complete the Stress Cycle. 

In the book Burnout, the authors explain the need to complete the stress cycle when we’re experiencing stress. This has to include doing something physical. Just telling yourself “I’m safe” or “calm down” isn’t enough. You have to do something that signals to your body that you are safe. When you move your physical body, you signal to your brain that you are safe. It’s okay if you’re not into exercising! This doesn’t have to be a giant workout. Do some deep breathing, yoga, dance, jumping jacks, laugh, cry – anything! Brainstorm one minute ideas, 15 minute ideas, and 60 minute ideas of things you can do with your body to complete this stress cycle so you have a list when you’re in the thick of it. This makes a huge difference! 


2. Calm your Spirit: Lean into the motherhood activities you actually enjoy. 

I know, I know – this is the last thing you want to do when you’re feeling burned out. But, stick with me here. When you’re stuck in mom burnout, your brain is telling you that you need to escape – that your kids are the reason for your burnout. 

Now, of course, I’m fully supportive of taking breaks. I want you to be doing self-care every day! But it’s also really important to remind your spirit that you actually do like these little people, and that you do actually have things you enjoy doing with them. So, rather than running away, try leaning in.  What activities do you enjoy doing WITH your kids? Brainstorm one minute ideas, 15 minute ideas, and 60 minute ideas of things that you actually like doing with your kids. Then choose one and go do it! 


3. Calm Your Brain: Record your “Flecks of Gold.”  

I love what I read in the book Buddha’s Brain: The Practical Neuroscience of Happiness, Love & Wisdom. It’s packed with so much good stuff. One quote really stuck out to me: 

[Your brain is] like Velcro for negative experiences and Teflon for positive ones. Consequently, even when positive experiences outnumber negative ones, the pile of negative implicit memories naturally grows faster. Then the background feeling of what it feels like to be you can become undeservedly glum and pessimistic. … 

The remedy is not to suppress negative experiences; when they happen, they happen. Rather, it is to foster positive experiences – and in particular, to take them in so they become a permanent part of you.

The practice of writing down your “flecks of gold” every day helps retrain your brain to see what is going WELL in your life and in your motherhood. Take time to notice the golden moments in your day.  Give them weight by writing them down each day.  Soak them in and relive them.  Try it out! Each day this week, record one fleck of gold and see if it doesn’t help you see and relish those golden moments as they’re happening. You will be amazed at the difference! 


I know it can feel like you’ll be stuck in mom burnout forever, but I promise these three takeaways make a difference. You can get through this. 


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Mom Burnout: 3 Ways to Recover. 3 in 30 Takeaways for Moms Podcast with host Rachel Nielson. Top Motherhood Podcast.
Infographic depicting 3 ways to recover from mom burnout.


















>>>Are these tips on How to Recover from Mom Burnout helpful? What would you add to the takeaways? Tell us in the comments below.






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