Being a mum is one of the most rewarding jobs in the world. But it’s also one of the most draining. With no time off and endless demands, it’s easy for mums to experience burnout. This article offers practical tips to recharge when you feel like you’re running on empty.
Look After Yourself First
They say you can’t pour from an empty cup. As mums, we often put our kids’ and partners’ needs before our own. But letting your own cup run dry leads to exhaustion, irritability and feelings of resentment. Make yourself a priority by:
- Eating a balanced diet. Include protein to stabilise blood sugar and complex carbs to sustain energy. Keep glucose chews or tabs from Lift Glucose on hand for quick pick-me-ups when you feel drained.
- Staying hydrated. Carry a water bottle to ensure you drink enough fluids, especially when busy. Dehydration worsens fatigue.
- Getting rest and relaxation. Try for 7-9 hours of sleep per night. Nap when your child does. Unwind with a bath or read before bed.
- Exercising regularly. Aim for 150 minutes per week to boost energy and mood. Any movement counts – take the stairs, go for walks, and do YouTube workouts when the kids are occupied.
Get Help from Your Support Network
You don’t have to mother in isolation. Asking for help allows you to take a break and prevents resentment. Consider:
- Sharing the load with your partner. Make a list of household and childcare tasks and divide them fairly.
- Hiring a babysitter for regular date nights or mum breaks. Trade babysitting with other parents.
- Accepting help from family and friends. Most want to help but don’t know how. Be specific, e.g. asking grandparents to watch the kids every other Friday night.
Set Realistic Expectations
Many mums put unfair pressure on themselves trying to be “perfect”. Challenge unrealistic expectations by:
- Letting go of non-essential chores. The laundry can wait; rest when you can.
- Avoiding comparisons with “supermums” online or in real life. Everyone’s situation is different.
- Practicing self-compassion. Talk to yourself as you would a friend in your situation. We all have limits.
Take Five Before Reacting
When you reach the end of your rope, take a few deep breaths before responding. This prevents taking frustration out on loved ones. If you feel an outburst coming, tell your child gently, “Mummy needs five minutes” and walk away to calm down. Return when you feel composed.
Make Time for Yourself
Carving out time for your own needs is vital. Even 10-15 minutes of me-time helps you recharge. Try:
- Reading, listening to music or taking a bath
- Phoning a friend while walking outside
- Following an exercise video or doing yoga
- Journaling to process emotions
Don’t feel guilty about taking a time out. You’ll return renewed and better able to care for your family.
Outsource and Automate
Take advantage of tools that reduce mental load. For example:
- Order groceries online for delivery
- Set up automated bill payments
- Hire a cleaner or laundry service
- Use an online calendar to coordinate schedules
While not always affordable, outsourcing tedious tasks restores mental bandwidth. Discuss budgeting for services with your partner.
A burnt-out mum helps no one. Prioritising your own needs allows you to be more patient, engaged and energised. With a few targeted lifestyle tweaks, you can reclaim your bandwidth one day at a time. Be kind to yourself – you deserve it!