5 ways to get through end of term mum burnout

Yes, it's a thing. And we're all exhausted!

Do you ever wake up with a general feeling of dread about what needs to get done over the next 12-14 hours?

Does literally everything and everyone irritate you, to a point where you can’t remember experiencing joy?

Do little things annoy you more than they should?

Do emotional situations see you roll your eyes and ask, what now, rather than experiencing any pain or distress?

If any of these presentations sound familiar, and you are feeling far from your usual happy self, indeed you could be burnt out.

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Mum burnout got a hold of you? Image: iStock

What is mum burnout? 

It is safe to say, with many women working two full-time jobs each day, that there are plenty of us who are feeling completely over it, and with more women sharing this experience, the term ‘burnout’ is a word that resonates with many.

So, what is ‘burnout’, how does it differ from mood disorders and how can you help yourself to rebuild from burnout?

While many women will describe feeling frequently tired, burnout is a little different with PhD researcher Gabriela Tavella from the University of NSW, identifying three core components that differentiate burnout from general fatigue, and depression.

Specifically, burnout includes a feeling of exhaustion, but also de-personalisation, in which sufferers lack empathy towards others, and are cynical about life in general and the world around them, feeling isolated and disconnected from others. Another common feature of burnout is a reduction in professional efficacy, in which sufferers feel like their contributions have little impact.

In non-scientific language, burnout describes a point at which the sufferer is truly over it and in dire need of some life changes. In some cases, professional support, via a doctor or psychologist may be able to facilitate this process, but there are also some changes you can start to implement to help you rebuild, re-energise and restructure, so you are able to live a life you look forward to living and are able to find your joy again.

1) Get your diet right

When you are feeling less than your best, one of the easiest ways you can almost instantly feel better is to give your body the nutrients it needs.

Starting the day with a strong nutritional platform, and taking the time to nourish your body with good quality food is the simplest form of self-care. Think loads of fresh food – with juices, salads and vegetables on a daily basis.

Pack your lunch and snacks for the day ahead so you have the foods on hand you need to eat well and don’t leave yourself vulnerable to craving sugars and sweet foods late afternoon. And, factor in a daily indulgence, whether it is a glass of wine or few squares of chocolate after dinner, or your favourite ice-cream to end the day with,  foods you can enjoy in moderation having made it through another busy day.

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Take a look at your eating habits. Image: iStock

2) Find yourself some space

Space to you may mean a day away from the family, or an hour to get to the gym, or is may even be as simple as taking 20 minutes to enjoy your coffee in peace each morning but proactively seeking out some space and time each day, to reflect, contemplate and reenergise is a crucial aspect of regrouping and replenishing your energy when you are experiencing burn out.

3) Schedule an appointment with your doctor

When you are feeling completely exhausted, it is always worth touching base with your health care professional to ensure that your symptoms are not attributable to other nutritional deficiencies or mental health issues.

Low Vitamin D and iron; thyroid issues and low mood are all relatively common presentations in women, and ensuring we are not missing anything clinical is important when you are experiencing the symptoms of burnout.

RELATED: Here’s why working mums are always stressed

Take some time for yourself whenever you can. Image: iStock

4) Get outside each day

It may sound exceptionally simple, but getting outside each day, getting some sunlight and movement is a crucial step in rebuilding your energy levels.

In busy lives, it is not uncommon to see women we barely move each day, and spend the entire day indoors, which is not ideal for mood or energy levels. If the goal is to feel better, a short walk in the sun, that is prioritised each day is an important daily commitment to make.

5) Think energy in

Energy in to you may be spending time at the beach; it may be getting a massage where no one expects anything in return, or it may be as simple as time out to read your book, but proactively scheduling in opportunities to put ‘energy in’, whether it is on a daily basis or just once a week is an easy but powerful step to help you feel better, and create the space and time to remind yourself of who you are, what you like doing and what you need to have in your life to be your best self.

No one will come and create these opportunities for you, ultimately you need to actively schedule or create these ‘energy in’ times if your goal is to get back to your best, where you feel in control, rather than completely overwhelmed.

Originally published as 5 ways to get through end of term mum burnout