Parental Burnout is Real

Parental Burnout is Real—Here’s How to Spot and Prevent It

Parenting is one of the most rewarding jobs in the world—but it’s also one of the most relentless. With constant demands on your time, energy, and emotions, it’s no wonder so many parents find themselves running on empty. If you’ve ever felt emotionally drained, physically exhausted, or like you're on the verge of snapping more often than not, you’re not alone. These are signs of something very real and very serious: parental burnout.

Let’s take a closer look at what it is, how to spot it, and—most importantly—what you can do to protect yourself from it.

What is Parental Burnout?

Parental burnout is a state of physical, mental, and emotional exhaustion caused by the chronic stress of parenting. It’s not just being tired after a rough night—it’s an ongoing sense of being overwhelmed and depleted, where even basic tasks feel like climbing a mountain.

This type of burnout is different from general fatigue. It builds over time and can deeply affect how you feel about yourself as a parent, your bond with your child, and your overall mental health.

5 Signs You Might Be Experiencing Parental Burnout

1. Emotional Exhaustion
   You feel like you’ve got nothing left to give. You may cry easily, feel numb, or dread another day of responsibilities.

2. Detachment from Your Child
   You might notice yourself withdrawing emotionally or physically from your child, feeling disconnected, or just going through the motions.

3. Loss of Joy in Parenting
   Activities that used to bring joy now feel like chores. You may feel trapped, resentful, or regretful.

4. Irritability and Anger
   You find yourself snapping more than usual, even over small things. You might not recognise yourself in these moments—and that can feel scary.

5. Persistent Guilt and Self-Doubt
   You constantly feel like you're not doing enough, and no matter how much you give, it never feels like it's enough.

What Causes Parental Burnout?

Burnout isn’t a reflection of your parenting skills—it’s a reflection of the pressures and expectations we place on ourselves. Common causes include:

• Lack of support from partners, family, or community

• Unrealistic expectations of parenting perfection

• Juggling work and childcare with little time for rest

• Children with additional needs or demanding routines

• Loss of identity and space for your own needs

6 Ways to Prevent and Recover from Parental Burnout

1. Lower the Bar
   You don’t have to be perfect. Good enough really is good enough. Let go of the pressure to do it all, all the time.

2. Ask for (and Accept) Help
   You are not meant to do this alone. Whether it’s a partner, family, or friends—let people in. Outsourcing, even a little, can go a long way.

3. Protect Your Time
   Prioritise time for yourself—even if it's just ten minutes a day. Read, rest, move your body, or simply do nothing.

4. Reconnect with Joy
   Find small moments in the day that bring you pleasure—music, nature, laughter, cuddles. These aren’t indulgent—they’re necessary.

5. Talk About It
   Speak to someone you trust or seek support from a health professional. Parental burnout is valid and treatable.

6. Create a Support System
   Join local groups, online communities, or courses where you can share, learn, and feel less alone in your parenting journey.

You Deserve Support Too

Burnout thrives in silence and isolation. But the truth is, you’re not failing—you’re just carrying too much without enough support. You are doing an incredible job, and acknowledging the toll parenting takes is a sign of strength, not weakness. If you’re reading this and thinking, “This sounds like me,” please know that you’re not alone. Take a breath, reach out, and take the next small step toward restoring your own wellbeing. Because when you're cared for, your child feels it too.

References

1. Mikolajczak, M., Gross, J. J., & Roskam, I. (2019). Parental burnout: What is it, and why does it matter? Clinical Psychological Science, 7(6), 1319–1329. https://doi.org/10.1177/2167702619858430

2. Griffith, A. K. (2020). Parental Burnout and Child Maltreatment During the COVID-19 Pandemic. Journal of Family Violence. https://doi.org/10.1007/s10896-020-00172-2

3. Psychology Today. (n.d.). Parental Burnout. Retrieved from https://www.psychologytoday.com/us/basics/parental-burnout

4. NHS England. (2022). Supporting Parental Mental Health. Retrieved from https://www.england.nhs.uk/mental-health/perinatal/parental-mental-health/

5. World Health Organization. (2019). Burn-out an "occupational phenomenon": International Classification of Diseases. Retrieved from https://www.who.int/mental_health/evidence/burn-out/en/

6. Roskam, I., Brianda, M. E., & Mikolajczak, M. (2018). A Step Forward in the Conceptualization and Measurement of Parental Burnout: The Parental Burnout Assessment (PBA). Frontiers in Psychology, 9, 758. https://doi.org/10.3389/fpsyg.2018.00758

7. The British Psychological Society. (2023). Understanding Parental Stress and Burnout. Retrieved from https://www.bps.org.uk/news-and-policy/parental-burnout-and-what-you-can-do-about-it

8. The Healthy Child Co. (2025). Responsive Parenting and Burnout: Recognising the Signs Early. Internal blog resource.