Burnout as a Mum: 5 Early Signs and How to Stop It

How can we avoid burnout this christmas sesason?

Let’s be honest, December can feel like a lot. As mums, we’re juggling so much—holiday prep, school events, endless to-do lists—and it can feel like there’s barely a moment to breathe. Add in the emotional load of keeping everyone happy, and burnout can sneak in without us even noticing.

I’ve been there. The late nights, the constant running around, the nagging feeling of not doing enough even though you’re giving everything you’ve got. It’s exhausting. And if we’re not careful, it builds up until we hit a wall.

That’s why I wanted to share this with you—not just as a reminder to look after ourselves, but also to help us recognise the warning signs of burnout before it fully takes over. Because we’re all in this together, and we deserve to feel good too, especially during this hectic season.

What Is Burnout?

Burnout isn’t just being tired after a long day. It’s a deep mental, emotional, and physical exhaustion that makes it hard to keep going, even when you’re doing things you’d normally find easy. It can show up in so many different ways, and it often creeps in when we’re too busy pushing through to notice the signs.

If you’re starting to feel like the weight of everything is too much, you’re not alone. Burnout is common, especially for mums. But the good news is, there are small, simple things we can do to stop it in its tracks.

5 Early Warning Signs of Burnout

Here are some of the most common signs that you might be heading toward burnout (I’ve definitely noticed a few of these myself recently):

1. You’re More Exhausted Than Usual

We all get tired, but this is different. It’s the kind of exhaustion where even the smallest tasks feel impossible—like folding laundry or answering a text. You might sleep for 8 hours and still wake up feeling like you haven’t rested.

What helps:

• Let’s get honest about rest. Can you delegate something today? Even a small task?

• Try saying “no” to one thing this week that feels like too much.

  
  

2. You’re Just Going Through the Motions

Sometimes we find ourselves on autopilot—doing what needs to be done but not really feeling anything. That joy you’d normally get from watching your kids play or spending time with family feels distant, like you’re disconnected from it all.

What helps:

• Take a pause, even just 5 minutes. Go for a walk, sit quietly, or journal. These little moments can help you reconnect with yourself.

• Celebrate small joys: the smell of a cup of tea, a laugh from your child—notice the little things.

  
  

3. You’re Snapping Over Little Things

Your patience feels like it’s run out. Maybe you’re snapping at the kids over something minor, like a spilled drink, or overreacting to a small inconvenience. It’s not who you normally are, and that can feel frustrating in itself.

What helps:

• When you feel yourself getting irritable, pause and take a deep breath (or three). Ask yourself: What’s really going on here?

• Check in with your needs—are you hungry, thirsty, or just needing 5 minutes alone?

  
  

4. You Feel Like You’re Failing

Do you ever feel like no matter how much you do, it’s never enough? That voice in your head that says, I’m not a good enough mum, partner, or person. It’s so common, but it’s also one of the most draining parts of burnout.

What helps:

• Remind yourself that you are enough. Start small—write down one thing you did well today, even if it’s “kept everyone fed.”

• Try to reframe that inner critic: instead of “I should have done more,” say, “I’m doing my best, and that’s okay.”

  
  

5. You’re Ignoring Your Own Needs

It’s easy to forget about ourselves when we’re so focused on everyone else. But skipping meals, not drinking enough water, or neglecting basic self-care are clear signs we’re heading toward burnout.

What helps:

• Start small. Grab a glass of water or a quick snack—treat it as an act of kindness for yourself.

• Make self-care a priority, even in tiny ways. Remember, looking after you isn’t selfish—it’s necessary.

  
  

What We Can Do to Avoid Burnout

Recognising these signs is the first step, but what’s next? Here are five simple things we can try to protect our energy and wellbeing:

1. Set Boundaries

It’s okay to say no. This is something I’m learning myself, and it’s freeing. Whether it’s skipping a social event or saying no to extra responsibilities, boundaries protect our energy and give us space to breathe.

2. Take Micro-Breaks

Even 5 minutes can make a difference. Step outside for some fresh air, stretch, or just close your eyes and breathe. These moments help us reset and recharge.

3. Simplify Your To-Do List

Ask yourself, What truly needs to get done today? Let go of the rest. The world won’t end if the laundry waits another day.

4. Stay Connected

When we’re stressed, we tend to pull away from others, but connection is so powerful. A hug, a laugh, or a chat with a friend can help us feel grounded and supported.

5. Prioritise Sleep

It’s easier said than done, I know, but sleep is the foundation of everything else. A consistent bedtime routine—like dimming the lights and putting your phone away—can make all the difference.

As mums, we carry so much. But we can’t pour from an empty cup. If you’ve been feeling some of these signs, take it as a gentle nudge to slow down and look after yourself.

Burnout isn’t a failure—it’s a sign that we’ve been doing too much for too long. The good news is, with small, intentional steps, we can stop it before it takes over.

Remember, you’re doing an incredible job. You’re enough, just as you are. Take care of yourself—you deserve it.

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