Tips to Manage Parental Burnout

Parenting is equal parts beautiful and complex, and it certainly comes with its challenges. While our time as parents often focuses on our children, how often are we checking in with ourselves. Here are some tips in order to manage parental burnout.

1. Find time for yourself:

We know, it can feel hard to take time for yourself even as little as 10 minutes! But those

10 minutes can be so beneficial in filling your cup! As they say on airplanes put on your

own oxygen mask first before assisting others! This idea applies here! Whether you are

sitting in silence, listening to music, going for a walk, making yourself a

snack/nourishing your body, inviting a friend over to parent together, buying yourself a

coffee, or scheduling an activity for yourself this can increase your energy, allow you to

self-regulate, and show up more effectively!

2. Adjust your expectations and free yourself from perfection:

There is no such thing as perfect parenting! We are all doing the best we can and can do

better, but it is hard! Give yourself a pass and throw out expectations! Taking time to

observe what is happening within yourself and your children will allow you to be more

effective. If you or your child are sick, tired, hungry, have restless energy, or physically ill

these need to be addressed so you can take care of your/children’s body’s needs!

Throughout what you thought your day was going to look like and honor what your body

is communicating so you help regulate yourself and your children.

3. Lean on your village:

Surround yourself with friends, other parents, and family members who fill your cup and

support your children’s needs. It is completely normal and necessary to ask for help while

parenting! Children don’t come with rule books or manuals and noticing when you may

need some support and not manage it all will allow you to show up for yourself and your

children.

4. Romanticize sleep:

It is really easy to say you will rest or go to sleep once you put your house back in order

even though your body and brain scream tired. Creating a wind down routine that allows

you to look forward to sleep such as reading, taking a hot shower, stretching, listening to

a guided meditation, and setting up an effective sleep environment (i.e., keep your

bedroom cool, quiet or with white noise, and dark; avoid large meals prior to sleep; wear

breathable fabrics; avoid bright and artificial lights from phones, televisions, or

computers; turn off all electronics at least 30 minutes prior to bed; and try and go to sleep

and rise the same time even on weekends) will allow you to tackle the house chores even

more effectively than if you stayed up late.

5. Go back to basics your connection:

Parental burnout is real! It can cause you to feel disconnected from your children, be

more reactive to minor triggers, and parent differently. Connecting with your children on

their level by joining in on an activity they enjoy without any distractions (i.e., leave the

phone somewhere else), questions, prodding, directions from you, or expectations, and

just play can help you feel reconnected and allow you to repair for any situations in

which you responded unlike yourself!

Interested in learning more, or perhaps carving time out for yourself? Call our office to schedule individual therapy or parent management training!