Have you ever felt totally drained from caring for your kids after a long day in the office? Burnout is a very real thing and comes in more than one form. Workplace burnout occurs when you feel overworked at the office, and parental burnout comes from the demands of raising your children. When you’re dealing with both, it can feel impossible. However, these tips can help you avoid burnout and feel better, both at work and at home.
Avoiding Parental and Workplace Burnout
Frustration and stress from work can affect your family life, and you may sometimes overreact if your kids make mistakes or break the rules. When your toddler is crying while you’re trying to make dinner after a hard day at work, it can drive you up the wall. You may be more likely to experience parental burnout if you’re busy at work, causing irritation and annoyance.
A Boston Consulting Group eight-country survey shows that 48% of employees fight burnout from work-related stress and professional disenchantment. An Ohio State University (OSU) study shows that 57% of parents with pre-adult children report burnout from parenting. Should it surprise you that another OSU study says that 66% of working parents feel burned out?
Fortunately, these forms of burnout have similar symptoms, and these tips can help with both.
Read this if you are looking for ways to manage stress as a parent.
1. Taking Breaks in the Workplace to Avoid Burnout
Time is precious when you’re a working parent, and neglecting yourself can have dire consequences at home. Take regular breaks during your workday to maintain a sense of self and allow your mind time to destress.
Short breaks are also essential, so leave your workstation during the day to check up on your friend in another cubicle. Whether these micro-breaks happen between tasks or you schedule them hourly, you must sometimes take your mind off your workload and concentrate on something different and personal.
When on break, detach yourself from your workload. Take a walk in the sunshine for exercise at lunch and grab a healthy meal. Doing so will alleviate feelings of midafternoon tiredness and boost your afternoon productivity.
Take a break when you get home, too. Yes, you may still have to do housework and make dinner, but that’s unavoidable. Take time between your tasks to chill on the couch with a cup of tea and a book, even for only 15 minutes.
When you’ve put your kids to bed, take some necessary alone time or relax with your partner. Use the quieter evening period to unwind and prepare your mind before the daily routine starts again. While it’s tempting to scroll on your phone or watch TV, try to do something relaxing instead, like yoga or reading.
2. Set Boundaries
Taking regular breaks is great, but setting and maintaining healthy boundaries is also good for your soul. Self-care plays a primary role in avoiding burnout, so set limits with managers, co-workers, friends, partners, and even your kids.
Learn to say “no” when your manager asks if you’ll stay late at the last minute. If your friend wants to pop over after work but you’re not in the mood, turn them down. If your toddler is too high energy for you, try to divert their attention to an activity that will keep them busy while you relax.
3. Break Negative Self-Talk
When you’re feeling burnt out, you may fall into the trap of negative self-talk. You beat yourself up thinking, “I shouldn’t be so tired,” or “Why can’t I get this done?” Burnout happens to everyone, so don’t be too hard on yourself.
Practice self-compassion through self-care and positive thinking. Remind yourself that you’re a good parent and a hard worker. Even if you miss a deadline or get frustrated with your child, that doesn’t make you a failure.
4. Communicate and Accept Advice
Setting boundaries and growing your self-confidence helps you know who you can trust implicitly. You’ll likely only be able to share anything and everything with a few friends — but that’s how it should be. Maybe a family member, your partner, and a work colleague are true confidants you can rely on. Lean on those people for support.
As a working parent, you’re likely not fully in control of your life. How many moms and dads honestly are? When you have to go from work to daycare to playdates and more, you probably feel like you’re drowning sometimes.
There’s no shame in asking for help. Taking just one thing off your plate can make a world of difference.
Manage Burnout This Year
Parenting is not easy, especially when you’re a working parent. It’s common for working parents to feel burnt out and overwhelmed, but there are simple ways to work through it. Take regular breaks, set decent boundaries, and work on asking for help. You’ll feel more balanced and fulfilled in all areas of your life.
About The Author
Cora Gold is a mother and writer who aims to connect with other moms through her experiences with navigating motherhood. Cora is the Editor-in-Chief of Revivalist magazine and writes for sites including For Every Mom, MommyBites and Playground Professionals. When she’s not writing about style and beauty for her magazine, Revivalist, she loves to share her experience with family life. Follow Cora on Facebook, Twitter and Pinterest.
