By Steph Vialle (Provisional Psychologist)
If you've found yourself searching for information on "burnout," you're not alone. Many articles exist to help you understand what it is, recognise the signs, identify causes, and provide useful tips for improvement. But sometimes, even taking the first steps toward addressing burnout can feel daunting. If you're here reading this blog, give yourself credit - you've already taken that crucial first step. Let's acknowledge that.
Understanding Parental Burnout
Parenting is often described as both rewarding and challenging, and the cliché about it being the best and hardest thing you've ever done is often true. While the love for our children runs deep, the demands of parenting can sometimes lead to feelings of exhaustion, emotional distance from our children, and thoughts of being overwhelmed with the role (Anuola et al., 2021).
Quick Ideas to Combat Parental Burnout
If you're experiencing parental burnout and struggling to find the motivation or time to implement self-care strategies, here are 3 quick ideas to get you started. These suggestions aim to alleviate some of the pressure without adding significant demands to your already busy day:
1. Give Yourself Permission to Focus:
Multitasking is often seen as a necessity, especially for parents juggling numerous responsibilities. However, allowing yourself to focus on one task at a time can help reduce feelings of overwhelm and increase efficiency.
2. ‘Small’ Acts of Self-Care:
Self-care doesn't have to be time-consuming or elaborate. Look for small, simple ways to prioritise your well-being throughout the day. It could be as basic as taking a few deep breaths when you feel overwhelmed, savouring a hot cup of tea, or stepping outside for a moment to clear your mind. It can also be giving yourself permission to make your own piece of toast rather than eating the crusts or leftovers of your child. These little moments of self-care can make a difference in how you feel.
3. Practice Mindfulness:
Incorporating mindfulness into everyday activities can help ground you in the present moment and reduce stress. Try practicing mindfulness while doing routine chores, such as washing dishes or folding laundry. To do this, experiment with paying attention to the sensations, sounds, and movements involved in each task, allowing yourself to fully engage in the moment. When your mind inevitably starts thinking about other things, no worries, just try turning your attention back to what you can see, hear, and feel.
Recognising and addressing parental burnout is essential for maintaining your well-being and being a ‘good enough’ parent. By acknowledging your feelings, prioritising self-care, and practicing mindfulness, you can take meaningful steps towards preventing burnout and maybe even rediscovering moments of joy in parenting.
Remember, you're not alone in this journey. If you find yourself struggling, don't hesitate to reach out for support from friends, family, or a professional.
Reference
Aunola, K., Sorkkila, M., Tolvanen, A., Tassoul, A., Mikolajczak, M., & Roskam, I. (2021). Development and validation of the brief parental burnout scale (BPBs). Psychological Assessment, 33(11), 1125-1137. https://doi.org/10.1037/pas0001064