Parenting can be filled with love, laughter, and (un)forgettable moments, but can also be incredibly challenging. In the hustle of everyday life, parents often find themselves juggling a million responsibilities, which can lead to overwhelming feelings of exhaustion and stress. Honestly, there is just too much on our plates.
What is Parental Burnout?
Parental burnout refers to the state of mental and emotional exhaustion experienced by parents due to the overwhelming demands of raising children. It can be caused by a variety of factors such as constant stress, lack of support, unrealistic expectations, and the never-ending responsibilities of parenting. Parents experiencing burnout may feel a sense of being constantly overwhelmed, drained, and emotionally depleted. They may struggle to find joy in their parenting roles, feel irritable or detached from their children, and experience a sense of helplessness or hopelessness.
Notably, parental burnout can have a significant impact on both the parent's well-being and the parent-child relationship. It is important for parents to recognize the signs of burnout and seek help when needed. Self-care practices, setting boundaries, seeking support from loved ones or professionals, and taking breaks when necessary can all help alleviate parental burnout. By addressing the causes of burnout and prioritizing their own well-being, parents can better navigate the challenges of raising children and cultivate a healthier and more fulfilling family life.
So, how do we manage burnout?
1. Self-Care Is Non-Negotiable
As adorable (*sarcasm*) and simplistic as this sounds, taking care of yourself is essential (not selfish). You really have to be able to take care of yourself in order to care for others. Make time for activities that recharge your batteries, whether it's reading a book, gardening, or taking a bath sans kiddos (These are also DBT ACCEPTS skills!).
2. Seek Support
Remember, it's okay to ask for help. Whether it's reaching out to a close friend, joining a parenting support group, or seeking therapeutic help, having a support system in place can make a world of difference.
3. Set and Maintain Boundaries
Learn to say no when you feel overwhelmed. Prioritize tasks and delegate responsibilities to other family members/people in your support system. Boundaries are crucial in maintaining a healthy balance between your parental duties and personal needs. The 8 collective teams your kids are on, related practices, gymnastics, art, piano, etc. are nice but how can we find balance?
4. Practice Mindfulness
Staying present in the moment can reduce stress and increase self-awareness. Mindful breathing or meditation can help you regain perspective and find moments of calm in the middle of chaos.
Just know, parental burnout is a real.
Luckily, you are not alone in this journey, and there is no shame in seeking help when needed.
So, take a moment for yourself, breathe, and remember that you are doing the best you can.
Dr. Rachel Lemonik is a Licensed Clinical Psychologist who provides psychotherapy to adolescents and adults in Pleasantville and surrounding towns in Westchester County, as well as virtually in New York State. She specializes in women's mental health and the parenting experience. She enjoys working with people experiencing big feelings and challenging life events.
Learn more about Dr. Lemonik at www.pleasantvilletherapy.com
(914) 488-4343
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