Burned Out, Mama? You're Not Alone — And You Deserve a Break

Am I Just Tired or Burned Out? Signs of Mom Burnout & How to Recover

This is a question I have heard often. Sometimes I hear it from clients, but I often ask it of myself. You’d think a therapist who specializes in burnout would recognize it right away. But that’s the tricky nature of burnout: it’s subtle, deceptive, and easy to dismiss as just being tired, not sleeping enough, or feeling stressed. And sometimes, yes, it really is just tiredness. But not always.

To be able to have a conversation about burnout, we really need to be able to define it and identify what it looks like in our lives.

Burnout isn’t just “being tired.” It’s a deep emotional, physical, and mental exhaustion that builds up over time.

Burnt-out mom

What Are the Signs of Burnout in Moms?

Here are common signs I’ve seen in myself and others:

• Constant irritability where we lash out at those closest to us (our husband and children).

• A consistent sense of dread.

• Feeling numb or disconnected from yourself and your life.

• Struggling to find joy in things you normally enjoy.

• A consistent feeling of failure despite doing your best.

• Having a consistent inner checklist that feels never-ending that leads to a persistent state of overwhelm.

• Feeling guilty when you take time for yourself.

• Withdrawing from people and activities that you enjoy.

• Difficulty sleeping and/or an increase in sickness.

Sound familiar?

For me, the first symptom I notice is sleep — or the lack of it. But before that, the deeper signs were already there: guilt, dread, disconnection. I just wasn’t paying attention.

Want to explore more signs of burnout? This article from Parents.com shares even more insight into what burnout can look like in moms and caregivers.

Why Moms Are More Prone to Burnout

As moms, we are often more predisposed to burnout. Think about all that we juggle in a day. Between keeping up with kids, managing a household, and juggling work (paid or unpaid), it’s no wonder we feel exhausted!

Mothers are also the ones who often take on the invisible workload that no one ever really pays attention to. We are the ones remembering appointments, planning meals, checking homework, and keeping the peace. On top of that, there's pressure to "do it all" and “love every minute.” The unrealistic expectations — both internal and external — create a perfect storm for burnout.

Drowning in responsibilities as a mom

How to Recover from Burnout: Practical Tips for Moms

1. We have to learn to ask for help

   I know, I know that this isn’t always that simple. Sometimes we don’t know what we need until we need it, but we have to be open and willing to ask. It is so very easy for us as moms to look like we have everything taken care of so no one jumps in to help. By being open and honest about our need for support, we are able to start the process of taking some things off of our plate which can lessen the weight of expectations.

2. Lower your expectations of yourself

   You don’t have to nor can you meet all the expectations of yourself, the people in your life, and the world. Trying to meet all of the expectations is a recipe for burnout. You have to be able to determine the most important things for you and your family and work to be “good enough” not perfect.

3. Take time for yourself.

   The mom guilt might be there but you need time to take care of yourself. The best thing we can do for moms is give them a break from being a mom. The break doesn’t have to be a week long vacation to the Bahamas with your friends (although that does sound nice). It can be a monthly dinner with your friends, time to read a new book, or shopping for something for yourself. There is no right

4. You need to say no.

   How easy is it for us to say “yes” in the moment to another responsibility without even thinking about it. All to find ourselves frustrated and resentful about the thing we said “yes” to. The goal is to resist the knee-jerk “yes” when asked. We need time to think about the request and determine if we can meet the request with a glad heart. If we can’t, we need to say “no”.

5. Talk to a therapist

   Burnout is a real issue facing moms today. We need a space to explore the factors that contribute to it, identify self-care strategies, and learn how to set healthy boundaries. Having a dedicated time with someone who is completely separate from your life can help effectively manage burnout.

Frequently Asked Questions About Burnout

• What’s the difference between burnout and exhaustion?

  Burnout is chronic emotional, physical, and mental exhaustion often caused by ongoing stress or overwhelm. Tiredness can be relieved by rest; burnout requires deeper recovery.

• Can stay-at-home moms experience burnout?

  Absolutely! Being a stay-at-home mom is a full-time job. To be honest, I found myself significantly more burnt out when I was staying home with my young children in comparison to when I was working.

• Is it normal to feel guilty taking time for myself?

  Yes! But that guilt is often a sign you need the break. You can’t pour from an empty cup.

If you're feeling burned out, it doesn’t mean you're broken or not cut out for motherhood. It means you're doing a lot — and it’s time to refill your own cup. Taking care of yourself isn't selfish. It's essential.

You deserve rest, support, and compassion — just like you give to everyone else.

Need Someone to Talk To?

I offer compassionate counseling for moms who are tired of being tired. Whether you're feeling burned out, stressed, or just need someone to talk to, I am here to help you feel like yourself again. Click the button below to start the process. I look forward to hearing from you!