Parental burnout: How to cope

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Parenting is an experience that is both rewarding and challenging. Feeling tired and exhausted as a parent is easy, especially in the early years. Recognizing the symptoms of parenting burnout can help you stop it before it gets worse.

1. What is parenting burnout?

Burnout is a form of burnout caused by emotional, physical and mental stress. It can stem from many different reasons. For example work or parenting. Burnout occurs when you are overwhelmed and unable to keep up with the demands of life. Parenting burnout is the physical, mental, and emotional exhaustion of feeling the chronic stress of parenting. It can manifest as emotional discomfort or irritability, anger easily.
Some people with postpartum burnout may be forgetful and/or have increased feelings of anxiety or depression, and many even question their desire and ability to parent. Feelings of frustration, confusion, and isolation are common signs. Parental burnout leads to burnout, emotional distance from your children, and feelings of being an inept or ineffective parent. These effects can have a serious impact on your mental health.
2. What are the signs that you're exhausted as a parent? Parenting burnout affects everyone in different ways. Some people experience physical symptoms while others struggle mentally. The most common symptoms of postpartum burnout include:
You feel exhausted or always tired Feelings of helplessness, hopelessness or lack of confidence Headache, neck pain and muscle aches Feeling loss of motivation and confidence in life No more appetite and frequent insomnia Feeling detached or alone in the world Frequently irritable and angry Parents may abuse drugs or alcohol to overcome feelings of stress, anxiety.

3. How does parenting burnout affect your mental health? People often think of burnout or feeling tired during childbirth as a normal part of parenting. As a result, parents won't confess or seek help out of shame or guilt. Hide your emotions and don't do anything that can seriously affect your mental health:
Brain fog (a form of cognitive dysfunction, associated with memory problems, concentration and clarity) Limited stamina, becoming more irritable Often feeling confused Forgetfulness Increased stress levels Depression Feelings of isolation Poor sleep Obsessive tendencies compulsions Mental health effects can also harm overall health. As burnout progresses, you may experience a hormonal imbalance, leading to a decreased sex drive. If you regularly lose sleep, your risk of serious conditions such as cardiovascular disease and diabetes increases. Higher stress levels can also increase your risk of serious health problems. Parental burnout can also affect your relationship with your partner. Its mental effects can lead to communication breakdowns and increased stress. These can lead to miscommunication, arguments, and resentment. Parental burnout can also affect your relationship with your children. You may feel disconnected from your child. Emotional distance can affect your child's development, which can lead to problems later in life. 4. Why is burnout so common and who is at risk? Feeling tired during childbirth is not a new problem. This has been the case for many for years, especially in the last century, when women entered the workforce massively. Furthermore, today's parents are experiencing increasing levels of stress and anxiety because of the COVID-19 pandemic. Reports of parental burnout have increased exponentially over the past 18 months due to COVID-19. Burnout was present before the pandemic, but the pandemic has made parental burnout significantly worse. Many reasons can be listed as parents losing their job, home, income leading to increased feelings of stress and anxiety. According to psychologist Martha Horta-Granados, people with poor coping skills, a low tolerance for frustration, or poor resilience skills are more susceptible to burnout.

5. How to deal with parenting burnout? Many people will experience exhaustion and fatigue after giving birth. It is a common response to external stress. But the good news is that parenting burnout is only a temporary condition. There are solutions you can use to deal with this:
5.1 Talk to loved ones One of the first things you can and should do if you're feeling exhausted is to talk to your spouse. , parents, colleagues, loved ones. Explain to them what you are dealing with and how you are feeling. Be honest. Don't be afraid to admit that you're struggling or are overworked and overwhelmed. Tell them what you need and work out specific solutions if possible.
5.2. Get enough sleep to “cope” with parenting burnout Sleep is important to your mental health. But getting enough sleep can be difficult at this stage, especially if you have babies or young children at home. However, try to find solutions to make sleep a priority. 20-minute naps can also help restore health and reduce stress. They can also improve your focus and help you better regulate your emotions.

5.3. Exercise to Boost Energy Physical activity can boost your energy and elevate the hormones in your body. It can also help reduce stress and depression. Exercising doesn't mean you have to go to the gym every day. A ten-minute walk around the block can clear your head and give you the strength you need to reset.
5.4. Take a break when you can. Don't feel guilty about taking a few minutes to yourself. That doesn't make you a bad parent for focusing on your own needs every now and then. Take 2 minutes every morning to breathe and think about yourself. You can also meditate or journal if you have time. Bathing at the end of the day can help you relax both physically and mentally. Practicing a short yoga practice can also help. In fact, taking care of yourself can make you a better parent.
5.5. Adjust your diet When you're exhausted to the point of being unable to function, you can turn to a quick fix like coffee, donuts, or some other sugary snack. While these foods can provide a temporary source of energy, they also often cause a lot of harm later on. Instead, fuel your body with nutrient-rich foods. Add a well-balanced protein, whole grains, fruits and vegetables to your meals. For snacks, reach for protein and fiber-rich carbohydrates.
5.6. Building a support network It's great to have a supportive partner or life partner, but many people may need more help. Parenting groups are a great way to meet like-minded people. They can also help you feel heard and understood.

5.7. Be patient with yourself Raising children is a difficult but valuable challenge. Feelings of frustration and burnout may occur during this period. That's perfectly normal. Most individuals will experience burnout after childbirth. But how you treat yourself is what matters. Allow yourself to feel your emotions. You don't have to face all the pressures and burdens alone. Remember that you can't do it all and be patient and kind to yourself.
5.8. Seeking Help Raising children is not easy. If you feel overwhelmed, and your mental health and overall well-being are declining, don't hesitate to seek help. Finding a babysitter can be a good option, especially if you need a break. Besides, do not hesitate to visit medical professionals for professional healthcare solutions. Mental health professionals can provide you with solutions to manage your symptoms and how to get through this crisis.
Signs of childbirth burnout include physical fatigue, mental exhaustion, lack of motivation, feelings of hopelessness as well as detachment from others and daily leisure activities . Prolonged exposure can have serious effects on your mental health and overall well-being. The solutions above can help you deal with the feeling of exhaustion and fatigue as a parent.

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Reference sources: webmd.com, healthline.com