{"id":5404,"date":"2023-09-20T05:10:21","date_gmt":"2023-09-20T05:10:21","guid":{"rendered":"https:\/\/itsmooh.com\/?p=5404"},"modified":"2023-09-20T05:10:22","modified_gmt":"2023-09-20T05:10:22","slug":"self-care-self-care-routine-for-avoiding-burnout","status":"publish","type":"post","link":"https:\/\/itsmooh.com\/self-care-self-care-routine-for-avoiding-burnout\/","title":{"rendered":"Ways To Help You Avoid Mom Burnout &amp; Improve Your Quality Of Life"},"content":{"rendered":"\n<p class=\"has-drop-cap\">Ever had one of those days? When you wake up thirty minutes past your alarm\u2026 Your partner is out of town\u2026 The baby is crying\u2026 Your toddler spilled chocolate milk on their only clean school uniform\u2026 You forgot to switch the laundry (so your clothes smell a bit too mildewy)\u2026 And you forgot about the dentist appointment you\u2019re supposed to be at, like, now&#8230;&nbsp;<\/p>\n\n\n\n<p>\u2026Trust us, we\u2019ve all been there.&nbsp;<\/p>\n\n\n\n<p>Whether she realizes it or not, every mom carries the weight of the world on her shoulders. And therefore, it\u2019s incredibly easy to get burnt out. Many parents grappled with burnout during the <a href=\"https:\/\/www.today.com\/parents\/today-survey-pandemic-parenting-finds-moms-are-burnt-out-t217123\">pandemic<\/a>. However, a recent survey revealed that <a href=\"https:\/\/nursing.osu.edu\/news\/2022\/05\/05\/new-report-finds-burnout-among-working-parents-associated-more-mental-health\">66% of working parents<\/a> still feel burnt out, and \u2014 news flash \u2014&nbsp;moms were at the top of that list.&nbsp;<\/p>\n\n\n\n<p>Developing a self-care routine for avoiding burnout is a great way to ensure you\u2019re being the best mom you can be. If you need help getting started, keep scrolling for our top self-care tips for moms.\u00a0<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">What Is Mom Burnout?<\/h2>\n\n\n\n<p>Essentially, mom burnout is a chronic state of emotional, physical, and mental exhaustion. It occurs whenever ongoing stress drains a mother\u2019s energetic resources, and it\u2019s <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2018.00885\/full\">exceedingly high<\/a> in moms with full-time careers or without a co-parent. Unfortunately, moms who feel burnt out have an <a href=\"https:\/\/bmcpsychiatry.biomedcentral.com\/articles\/10.1186\/s12888-016-1110-4\">increased risk<\/a> of mental health problems and familial or relational conflicts, which can diminish their overall well-being.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Symptoms of Mom Burnout<\/h3>\n\n\n\n<p>Because every mother is unique, <a href=\"https:\/\/www.apa.org\/monitor\/2021\/10\/cover-parental-burnout\">symptoms<\/a> of mom burnout vary from person to person. Generally, they include:\u00a0<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Being short-tempered&nbsp;<\/li>\n\n\n\n<li>Feeling emotionally depleted<\/li>\n\n\n\n<li>Disconnection from partner or co-parent<\/li>\n\n\n\n<li>Feeling like you\u2019re an inadequate parent&nbsp;<\/li>\n\n\n\n<li>Feeling disconnected or isolated from others<\/li>\n\n\n\n<li>Inability to state your needs or ask for support<\/li>\n\n\n\n<li>Extreme mental fatigue or physical exhaustion<\/li>\n\n\n\n<li>Feeling anxious or overly focused on the future<\/li>\n\n\n\n<li>Concerns that your children deserve better than you<\/li>\n\n\n\n<li>Feeling like you\u2019re never good enough \u2013 at home or work<\/li>\n\n\n\n<li>Questioning life choices (including regretting having children)<\/li>\n\n\n\n<li>Social fatigue that prevents you from tapping into social networks<\/li>\n\n\n\n<li>Feeling mom guilt about behaviors, reactions, feelings, or thoughts<\/li>\n\n\n\n<li>Entertaining \u201cescapist\u201d fantasies and\/or wanting to be away from your children<\/li>\n\n\n\n<li>Experiencing mom rage (being hostile or having extreme emotional highs and lows)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Self-Care Tips for Moms<\/h2>\n\n\n\n<p>Want to avoid mom burnout? Here are some ways to cultivate self-care for busy moms:\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prioritize Sleep<\/h3>\n\n\n\n<p>When life gets busy, sleep is usually the first thing we sacrifice. However, <a href=\"https:\/\/newsinhealth.nih.gov\/2021\/04\/good-sleep-good-health#:~:text=Good%20sleep%20improves%20your%20brain,spent%20in%20bed%2C%20says%20Dr.\">research<\/a> proves time and time again that sleep is essential to both our physical and mental well-being. Not only does it boost our mood, but adequate sleep improves our brain performance and heals our bodies. Not to mention, sleep deprivation <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation#:~:text=Sleep%20deficiency%20is%20linked%20to,adults%2C%20teens%2C%20and%20children.\">increases the risk<\/a> of many chronic health problems (ranging from heart disease and stroke to obesity and dementia).&nbsp;<\/p>\n\n\n\n<p>If you\u2019re struggling to fall or stay asleep, try optimizing your nighttime routine using these tactics.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Get Some Exercise&nbsp;<\/h3>\n\n\n\n<p>Regular exercise is one of the best mom self-care hacks. That\u2019s because physical activity reduces the body\u2019s <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/exercising-to-relax\">stress hormones<\/a> (like adrenaline and cortisol) and releases endorphins \u2013 which are the body\u2019s natural painkillers and mood boosters.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Find a Support System<\/h3>\n\n\n\n<p><a href=\"https:\/\/itsmooh.com\/relationships-social-support-for-moms\/\">Social support<\/a> impacts a mother\u2019s health in a multitude of ways. For mothers who feel as though they aren\u2019t in control of their lives (which is a symptom of burnout), social networks can reduce stress and other <a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/06\/170607094154.htm#:~:text=For%20mothers%20who%20feel%20they,children%2C%22%20says%20Terese%20Glatz\">mental health problems<\/a>. As a result, moms act more positively towards their children.&nbsp;<\/p>\n\n\n\n<p>Additionally, social relationships protect a mother\u2019s physical, mental, and emotional <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7008558\/\">well-being<\/a>, as they buffer stressors, reduce psychological distress, eliminate social isolation, and minimize depression and anxiety. Moms who don\u2019t have a social support system are at a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2921311\/\">higher risk<\/a> of developing mood and anxiety disorders.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Consider a Technology Detox<\/h3>\n\n\n\n<p>One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8233562\/\">study<\/a> tied social media use to decreased, disrupted, and delayed sleep \u2013 which is associated with depression, memory loss, and poor academic performance. Additionally, social media breeds <a href=\"https:\/\/www.nursingtimes.net\/news\/mental-health\/how-use-of-social-media-and-social-comparison-affect-mental-health-24-02-2020\/\">comparison culture<\/a>, and seeking validation from the internet often replaces the meaningful connections moms could otherwise make in real life. Therefore, <a href=\"https:\/\/guilfordjournals.com\/doi\/10.1521\/jscp.2018.37.10.751\">research<\/a> has confirmed that limiting social media decreases feelings of depression and loneliness.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Know Your Risk Factors<\/h3>\n\n\n\n<p>Moms who live in individualistic cultures \u2014 rather than collective \u2014 are <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s42761-020-00028-4\">more likely<\/a> to suffer from mom burnout. So are low-income moms and those who are compensated for professional work done outside the home. However, by knowing their risk factors (or triggers), moms can readily identify what they\u2019re feeling and experiencing, which can foster positive change.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Eat Well<\/h3>\n\n\n\n<p>Eating a healthy diet of nutrient-dense foods \u2014 like fruits, vegetables, and whole grains \u2014 provides the fuel for exercise, reduces inflammation, and minimizes your risk of chronic diseases.&nbsp;<\/p>\n\n\n\n<p>Additionally, the foods we consume directly affect our mental well-being, as over <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25860609\/\">90% of our serotonin<\/a> is produced by our gut bacteria. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560856\/\">Serotonin<\/a> is a neurotransmitter that boosts mood, cognition, and memory, and low serotonin levels have been linked to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4471964\/\">depressive feelings<\/a>, sadness, and fatigue.&nbsp;<\/p>\n\n\n\n<p>Therefore, moms should fuel their guts with <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/probiotics\/faq-20058065\">prebiotics<\/a> (fruit, vegetables, and whole grains) and probiotics (fermented foods like yogurt, kefir, sauerkraut, miso, tempeh, kombucha, gouda cheese, pickled vegetables, and cottage cheese) to boost serotonin levels.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Speak With a Therapist<\/h3>\n\n\n\n<p>Going to therapy for burnout is a great form of mom self-care. Not only are therapists impartial and easy to talk to, but they can provide tools to cope with the stressors of parenthood. Remember that you don\u2019t have to wait until you have a \u201creal problem\u201d to visit a therapist. Even regular, monthly check-ins are fantastic ways to clear your mind and refocus on what matters to you.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Set Goals and Priorities<\/h3>\n\n\n\n<p>As much as we\u2019d like to, it\u2019s impossible to do it all. And to avoid burning out, moms need to differentiate urgent tasks from those that can wait. Every mom should learn how to say \u201cno\u201d when she needs to. And at the end of the day, remember to focus on all that you\u2019ve accomplished instead of everything you still need to do.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Spend Time in Nature<\/h3>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8498096\/\">Scientific studies<\/a> show that regular walks through nature improve mental health. In addition, grounding \u2014 which involves doing things that electrically connect you to the Earth (like walking barefoot through the grass) \u2014 has <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3265077\/\">been shown<\/a> to improve sleep, reduce pain, and combat stress.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Journal to Track Your Mood<\/h3>\n\n\n\n<p>Journaling is a phenomenal opportunity to step back and reflect on the day, your accomplishments, and your areas of imperfection. In this way, it allows moms to become mindful observers of their own lives and family dynamics, and it helps them identify patterns that could prevent future burnout. Additionally, this form of emotional mom self-care sets an excellent example for children.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Explore Mindful Parenting<\/h3>\n\n\n\n<p><a href=\"https:\/\/itsmooh.com\/parenthood-conscious-parenting-habits\/\">Mindful parenting<\/a> is a technique that grounds you in the moment and keeps you focused on the tasks at hand. Consequently, this can help moms avoid perpetuating feelings of anxiety. Focusing on the \u201chere and now\u201d deescalates the urge to forge ahead, especially when it might not be the best decision for yourself or your family.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Stop Comparing Yourself to Other Moms&nbsp;<\/h3>\n\n\n\n<p>Whether it\u2019s with friends or on social media, comparison culture is detrimental to a mom\u2019s mental health. Instead of focusing on what others are \u201cdoing right\u201d or \u201cdoing better,\u201d figure out what works for you and your family. Moms should parent in a way that aligns with their values (regardless of anyone else\u2019s) to feel in control and less chaotic.\u00a0<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Schedule You-Time<\/h3>\n\n\n\n<p>It\u2019s not uncommon for moms to prioritize their children\u2019s and spouse\u2019s needs over their own. However, making time for self-care is necessary to manage the mental, psychological, and emotional load of motherhood.&nbsp;<\/p>\n\n\n\n<p>Because everyone is unique, alone time looks different for different moms. And if you\u2019re unsure where to start, try doing something that\u2019s <a href=\"https:\/\/itsmooh.com\/self-care\/\">just for you<\/a>. Personally? We love taking baths, practicing mindfulness, going on a walk through the neighborhood, reading, or watching a show that no one else likes. Instead of setting rigid rules and expectations, mom self-care is simply identifying what your needs are on a given day and making sure they\u2019re met.\u00a0<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Making Time for Self-Care as a Mom&nbsp;<\/h2>\n\n\n\n<p>At the end of the day, moms are people too. And making time for self-care is necessary to become the best parent you can be. If you\u2019re struggling with mom burnout, know that you\u2019re not alone. These self-care tips for moms will help you parent with love, grace, patience, and self-compassion.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ever had one of those days? When you wake up thirty minutes past your alarm\u2026 Your partner is out of town\u2026 The baby is crying\u2026 Your toddler spilled chocolate milk on their only clean school uniform\u2026 You forgot to switch the laundry (so your clothes smell a bit too mildewy)\u2026 And you forgot about the dentist appointment you\u2019re supposed to be at, like, now&#8230;&nbsp; \u2026Trust us, we\u2019ve all been there.&nbsp; Whether she realizes it or not, every mom carries the weight of the world on her shoulders. And therefore, it\u2019s incredibly easy to get burnt out. Many parents grappled with burnout during the pandemic. However, a recent survey revealed that 66% of working parents still feel burnt out, and \u2014 news flash \u2014&nbsp;moms were at the top of that list.&nbsp; Developing a self-care routine for avoiding burnout is a great way to ensure you\u2019re being the best mom you can be. If you need help getting started, keep scrolling for our top self-care tips for moms.\u00a0 What Is Mom Burnout? Essentially, mom burnout is a chronic state of emotional, physical, and mental exhaustion. It occurs whenever ongoing stress drains a mother\u2019s energetic resources, and it\u2019s exceedingly high in moms with full-time careers or without a co-parent. Unfortunately, moms who feel burnt out have an increased risk of mental health problems and familial or relational conflicts, which can diminish their overall well-being.\u00a0 Symptoms of Mom Burnout Because every mother is unique, symptoms of mom burnout vary from person to person. Generally, they include:\u00a0 Self-Care Tips for Moms Want to avoid mom burnout? Here are some ways to cultivate self-care for busy moms:\u00a0 Prioritize Sleep When life gets busy, sleep is usually the first thing we sacrifice. However, research proves time and time again that sleep is essential to both our physical and mental well-being. Not only does it boost our mood, but adequate sleep improves our brain performance and heals our bodies. Not to mention, sleep deprivation increases the risk of many chronic health problems (ranging from heart disease and stroke to obesity and dementia).&nbsp; If you\u2019re struggling to fall or stay asleep, try optimizing your nighttime routine using these tactics. Get Some Exercise&nbsp; Regular exercise is one of the best mom self-care hacks. That\u2019s because physical activity reduces the body\u2019s stress hormones (like adrenaline and cortisol) and releases endorphins \u2013 which are the body\u2019s natural painkillers and mood boosters. Find a Support System Social support impacts a mother\u2019s health in a multitude of ways. For mothers who feel as though they aren\u2019t in control of their lives (which is a symptom of burnout), social networks can reduce stress and other mental health problems. As a result, moms act more positively towards their children.&nbsp; Additionally, social relationships protect a mother\u2019s physical, mental, and emotional well-being, as they buffer stressors, reduce psychological distress, eliminate social isolation, and minimize depression and anxiety. Moms who don\u2019t have a social support system are at a higher risk of developing mood and anxiety disorders. Consider a Technology Detox One study tied social media use to decreased, disrupted, and delayed sleep \u2013 which is associated with depression, memory loss, and poor academic performance. Additionally, social media breeds comparison culture, and seeking validation from the internet often replaces the meaningful connections moms could otherwise make in real life. Therefore, research has confirmed that limiting social media decreases feelings of depression and loneliness.\u00a0 Know Your Risk Factors Moms who live in individualistic cultures \u2014 rather than collective \u2014 are more likely to suffer from mom burnout. So are low-income moms and those who are compensated for professional work done outside the home. However, by knowing their risk factors (or triggers), moms can readily identify what they\u2019re feeling and experiencing, which can foster positive change.\u00a0 Eat Well Eating a healthy diet of nutrient-dense foods \u2014 like fruits, vegetables, and whole grains \u2014 provides the fuel for exercise, reduces inflammation, and minimizes your risk of chronic diseases.&nbsp; Additionally, the foods we consume directly affect our mental well-being, as over 90% of our serotonin is produced by our gut bacteria. Serotonin is a neurotransmitter that boosts mood, cognition, and memory, and low serotonin levels have been linked to depressive feelings, sadness, and fatigue.&nbsp; Therefore, moms should fuel their guts with prebiotics (fruit, vegetables, and whole grains) and probiotics (fermented foods like yogurt, kefir, sauerkraut, miso, tempeh, kombucha, gouda cheese, pickled vegetables, and cottage cheese) to boost serotonin levels.\u00a0 Speak With a Therapist Going to therapy for burnout is a great form of mom self-care. Not only are therapists impartial and easy to talk to, but they can provide tools to cope with the stressors of parenthood. Remember that you don\u2019t have to wait until you have a \u201creal problem\u201d to visit a therapist. Even regular, monthly check-ins are fantastic ways to clear your mind and refocus on what matters to you.\u00a0 Set Goals and Priorities As much as we\u2019d like to, it\u2019s impossible to do it all. And to avoid burning out, moms need to differentiate urgent tasks from those that can wait. Every mom should learn how to say \u201cno\u201d when she needs to. And at the end of the day, remember to focus on all that you\u2019ve accomplished instead of everything you still need to do.\u00a0 Spend Time in Nature Scientific studies show that regular walks through nature improve mental health. In addition, grounding \u2014 which involves doing things that electrically connect you to the Earth (like walking barefoot through the grass) \u2014 has been shown to improve sleep, reduce pain, and combat stress.\u00a0 Journal to Track Your Mood Journaling is a phenomenal opportunity to step back and reflect on the day, your accomplishments, and your areas of imperfection. In this way, it allows moms to become mindful observers of their own lives and family dynamics, and it helps them identify patterns that could prevent future burnout. Additionally, this form of emotional mom self-care sets an excellent example for children.\u00a0 Explore Mindful Parenting Mindful parenting is a technique that<\/p>\n","protected":false},"author":3,"featured_media":5405,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72],"tags":[969,973,971,974,975,972,976,970],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ways To Help You Avoid Mom Burnout &amp; Improve Your Quality Of Life<\/title>\n<meta name=\"description\" content=\"Mom burnout occurs when chronic stress prohibits moms from dealing with the demands of parenthood. 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