Parental burn-out - do you have it?

PARENTING can be stressful – but if you’re feeling overwhelmed every day, you may be experiencing signs of parental burnout.

“Parental burnout is where a parent feels overwhelmed by parental stress,” explains Jo Thurston, a service coordinator at Action for Children’s Parent Talk live chat service. 

If you’re feeling overwhelmed on a day-to-day basis, you may have parental burnout – you might feel you don’t have time to look after your own needs, or that the pressure to be a ‘good’ parent is too much.

Thurston says there isn’t one single thing that means you’ve definitely got parental burnout, rather a whole raft of possible signs and symptoms. These include physical or mental exhaustion; being short-tempered; feeling anxious or panicky; feeling depressed and not enjoying the things you used to enjoy; wanting to get away from the kids; trying to cope by using food, drugs or alcohol; a change in appetite (eating too much/too little); disrupted sleep; feeling unwell a lot, plus headaches, joint and muscle pains.

Matt Buttery, CEO of the parenting programme provider Triple P UK, and an associate professor at the University of Warwick, adds: “It’s important that parents prioritise their mental and physical health to make sure they can be present, positive and patient with their children.”

Here are some suggestions…

1. Take time to recharge

Parenting can easily take over, but it’s important to make time to see your own friends and do activities you enjoy, and generally give yourself time to recharge your parenting batteries, suggests Buttery.

“Just 15 to 30 minutes a day recharging can help you provide a more positive and calm environment at home for your child,” he explains.

2. Prioritise sleep

Getting to bed at a decent time and implementing a relaxing bedtime routine will help give you the best chance of a good night’s sleep.

3. Get some exercise

“It’s vital that you get outdoors or do some exercise – or both,” says Thurston.

4. Consider saying no more

One of the main reasons for parental burnout is parents simply taking on too much. “To give yourself some time off, work as a team with your partner or with other carers and parents,” Buttery suggests.

5. Talk about it

Instead of trying to cope alone with the stress and exhaustion associated with burnout, don’t be afraid to get help – whether that’s through official channels like the GP, or just talking to friends and family.