Burnout in Parents & Caregivers: How to Recognize When You’re Running on Empty

Being a parent or caregiver can be rewarding in so many ways, but it also brings on it's challenges. Caregiving comes with constant demands, including feeding, bathing, helping with schoolwork, managing schedules, and attending to emotional needs. When caregivers lack support in completing these tasks or the child begins to have worsening behavioral issues, it can be easy to feel overwhelmed.

Caregivers then tend to hold themselves to high expectations, especially with exposure to social media portrayals, societal pressure, and perfectionism, contributing to these overwhelming feelings. This can lead to the caregiver feeling like they have failed their child or feeling alone. Recognizing the signs of burnout early and reaching out for help can help prevent long-term stress and health issues.

5 Signs of Burnout in Caregivers

1. Fatigue and overwhelm - Fatigue goes beyond normal tiredness, it’s a deep exhaustion that can affect both the body and mind, even after a full night of rest. You may notice that tasks feel more draining than usual or lack the energy to engage in hobbies or social activities that you used to enjoy. Juggling a million things at once, making decisions, solving problems, and keeping track of everything can wear down your brain. You might find it harder to focus, forget little things, or react more slowly, which adds to the stress and frustration. Even small caregiving tasks may feel overwhelming and you may take shortcuts in these activities or neglect taking care of yourself. You might start to have feelings of giving up or not wanting to do daily tasks that used to feel easy for you.

   
   

2. Irritability or negative mood - Emotional burnout can show up as feeling more irritable, impatient, or moody than usual. You might notice yourself snapping at your kids, partner, or coworkers more easily than you used to. This irritability often comes from being mentally and emotionally stretched too thin, and it’s your body’s way of signaling that you need a break and some time to recharge. If a caregiver is frequently irritable, a child may mirror that behavior, becoming more easily frustrated, anxious, or reactive themselves, further adding to distress in the household.

   
   

3. Physical symptoms - When you’re stressed, your body pumps out hormones like cortisol and adrenaline. These hormones can slow down your immune system, which makes it harder for your body to fight off colds and other illnesses. A lot of times when caring for others, caregivers put their own needs to the side, sacrificing their self-care, including not adequately completing hygiene practices, not eating enough, or not taking time to unwind. Decreased self-care and increased emotional distress can cause physical symptoms and sometimes illness. Chronic stress from emotional exhaustion can show up in somatic symptoms, including headaches, stomachaches, muscle tension, or sleep disturbances.

   
   

4. Disconnection from supports - When you’re feeling burned out, it’s easy to start withdrawing from people and things you usually enjoy. You might skip social events, stop calling friends, or avoid family gatherings because it feels too overwhelming. You could feel guilty for wanting time to yourself or worry that no one will understand how hard things are. Over time, this isolation can make you feel even more drained and alone, which just adds to the stress.

   
   

5. Not feeling success - Even when you get things done and handle your responsibilities, it can still feel like it’s never enough. You might beat yourself up for small mistakes or feel like no matter how hard you try, you’re falling short. This can make you feel even more drained and worn out, like your efforts don’t really matter, which only adds to emotional exhaustion.

What can I do if I'm experiencing burnout?

If you notice any of these signs of burnout in yourself, it’s important to reach out for help. Burnout doesn’t have to be faced alone! In fact, getting professional help and reconnecting with supports can be greatly impactful in decreasing some of these signs of burnout. Talking to a therapist or counselor can provide support, strategies, and practical tools to manage stress and prevent emotional exhaustion from worsening. At Balanced Minds Psychology & Wellness, we work with parents and caregivers to recognize burnout early, develop healthy coping strategies, and rebuild energy and resilience. We can help you create personalized plans to manage stress, practice self-care, and strengthen your emotional well-being so you can feel more balanced and supported in your caregiving role.

Get Started Today

Ready to begin parent sessions? Contact Balanced Minds Psychology & Wellness to schedule a consultation and learn more about our therapy and testing services.

• Visit us at www.balanced-minds.com

• Call us at 727-300-1860