7 Tips to Stop Mom Burnout - pink back with flowers on the side. Mom looking tired at computer with two kids running around behind her.

7 Tips to Stop Mom Burnout

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Being the mom of two boys, some days I’m downright exhausted. Trying to keep up with multiple kids, be it joyful and wonderful, at times can make you feel like you have been hit by a truck.

There are days when you get no sleep, but you are expected to keep on truckin’ and what other choice do you have? These babies depend on you for everything, and you are given that glorious title of “Mom” so you must put your big-girl pants on and get with the program.

Yet, repetitive days like this can make you feel low and when exhaustion sets in, you can go on a downward spiral quickly. Furthermore, as you become extremely tired, you can hit a wall and feel burned out. When you feel mommy burnout, others will want to stand back. You are like a bottle of coke, with mentos in it, just waiting to shake up and explode!

Do you suffer from mom burnout? If you are feeling exhausted and irritable, chances are you are on the verge of burnout, which can be stressful and cause other health, mental, and physical problems. It is best to find tips to stop mom burnout, so you can enjoy your time with your kiddos because they are only young once.

At some point, as moms, we all feel burned out. Yes, it can happen to the best of us. So give yourself grace and do your best to move forward. Use the tips below to help you gain control again and learn to feel well-rested and better.

What is Mom burnout?


Mom burnout is a feeling of exhaustion you get when you have been running on empty and getting no sleep. It also happened when you care for everyone else in your house,  but forget to care for yourself. You will start to feel crabby and snap at your kids or other people you know.

It can be stressful to be a mom, but mom burnout is at a different level than ordinary stress.

If you are feeling mom burnout you  may experience any of the following:


  • Sleep Issues
  • Withdrawing from people your care about
  • Low energy
  • Changes in mood
  • Feelings of resentment, anger, frustration
  • Feelings of sadness or guilt
  • Waking up exhausted instead of well-rested
  • Irritable
  • Anxiety 

If you are feeling any of the above, it is best to determine if you need professional help or just a tune-up. If you are feeling overly depressed or anxious, it is best to seek out a professional, but if you are feeling burnout and exhaustion the tips below will help.

Seven Tips to Handle Mom Exhaustion and Burnout

#1 Ask for help


There “ain’t no shame” in asking for help. If you are truly feeling overwhelmed and exhausted it is time to round up the troops and get some help.

In fact, if you have family close by, this is the time to ask for a babysitter or someone to help you get organized. The truth is, you don’t have to ride along in life alone.

Humans are social beings and building a community of support, especially when you are a parent, is essential to avoid exhaustion and mom-overwhelm.

Perhaps, you can have a neighbor watch your littles while you run to the store by yourself or take a walk for peace of mind. Find someone that can help you a little bit each week.

Ask your partner to help out around the house or to get up with the baby tonight.

If you have the money, consider hiring a housekeeper to come a few times per month to help ease the burden on you.

Taking care of children is an amazingly, tiring but also extremely rewarding job. And if you feel stressed, it is hard to be the best mom you can be. Try to find help and find it fast so you don’t’ overload.

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#2 Find your calm


It is difficult to stay calm when you are exhausted and feeling overwhelmed. Yet, it is best to keep reminders handy so when you are downright tired, you have your reminders handy and you can start practicing your calming techniques.

Some calming ideas for exhausted moms include:


  • Taking a deep breath
  • meditation
  • hot bath/shower
  • nap
  • a hobby you enjoy
  • exercises
  • taking an adult time-out
  • reading

When you find something that works for you, stick with it. If you are feeling out of sorts today, make a list of calming activities that can help you keep your cool.


#3 Eat well


Eating well is not only great for overall health, but it also helps you fight exhaustion and burnout. If you are only eating processed foods and sugar, you are already taxing your body and your body will not be at its tip-top shape to help you deal with stress and exhaustion.

Eating well is important and food is your best medicine for exhaustion. According to Cleveland Clinic eating certain foods help boost your mood and increase serotonin levels in the brain (the happiness chemical). If eating well makes you feel happier and healthier, why not try it?

Easy Healthy Snacks


If you are feeling burnout, putting the right foods in your body will help your energy level. It is best to avoid processed foods and sugary foods in general, and opt for fresh healthy alternatives. Here are some easy, healthy snacks to help combat mom burnout:

  • Hard-boiled eggs
  • apples
  • cheese sticks
  • apple sauce
  • bananas
  • carrot sticks
  • mandarin oranges
  • protein bars with low sugar

Obviously, it is hard to avoid processed food if you are tired and don’t want to make something. In this case, opt for healthy granola bars or protein bars with low sugar content. However, finding fresh fruits and vegetables is the best option.

#4 Say no


Saying no is so freeing. If something doesn’t align with your goals of being a good mom and feeling happy for your family or kids, just say no. It is true, this can be difficult with pushy family or friends. But if you are on the brink of burnout, it is your only option.

Saying no may turn some people away from you, but trust me, if they are not willing to help you in your time of need and only want more of you, this may be time to let a toxic friend or family member know you have limits and boundaries. If they are not willing to accept them, you do not need them in your life.

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7 Tips to Stop Mom Burnout - Mom on computer with kids running around in back
7 Tips to Stop Mom Burnout – Mom on a computer with kids running around in back

#5 Enjoy the little things


Try to write down one small thing you are grateful for each day. You can keep a gratitude journal and look back when you are having a week moment and remind yourself of all the things you have in your life.

I have a video on my phone of my son dancing on a vacation. He looks so happy and energetic and I think it is the most adorable video. I watch it when I am having a hard day and it makes me smile every time. Can you find a video or pictures that will brighten your day? Put them in a special folder on your phone, tablet, or computer so they are easily accessible.


#6 Sleep well


This can be difficult when you have a crying baby waking you up or if you are nursing. Yet, getting sleep is one of the best tips I can offer. Is it possible to have your husband get up with the baby a few nights per week so you can catch up or have a mom or mother-in-law or close friend take baby duty for one night so you can sleep? Can you find a babysitter to come help while you take a nap?

If you are out of the baby phase try then tricks to help get a good nights rest:

  • comfortable pillow
  • lavender spray
  • dim lights in the evening
  • no lights in your bedroom at night
  • noise machine
  • blackout curtains
  • sleep in separate beds if hubby snores
  • Try not to do anything in your bed but sleep (train your brain)


#7 Journal


Journaling is a great way to help with mom burnout. If you are able to let your feelings flow, you can have a release instead of keeping everything pent up inside, which is something moms tend to do.

So take a feelings inventory and grab your journal. You can try some journal prompts if you do not know what to write about.

Journal Prompt Ideas

  • Five things I am Grateful for Today
  • I Need Help When…
  • I see beauty in…
  • My child made me laugh when…
  • My stressors are…

Use these journal prompts to help you recoup. Also, make sure to check out the journals in my printable shop.

How to Avoid Mom Exhaustion Final Thoughts…

It is vital to take care of you, mama. Learn how to put yourself first, say no, and relax when you need to. Remember, there is no shame in asking for help and you can call on the help of friends and family in times of trouble. Learn to use your journal to soothe yourself and practice self-care daily.


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