A Working Parent's Guide to Reclaiming Well-being
As I share my personal journey with chronic burnout, I'm consistently surprised by how many people I encounter who are experiencing the same struggles—yet they don’t recognize these challenges as symptoms of burnout.
Too often, we push through exhaustion and stress, ignoring the warning signs until they begin to take a serious toll on our physical and emotional health. I know this firsthand. For years, I dismissed my own burnout symptoms—gut issues, migraines, overwhelming fatigue—as random health problems. I saw countless specialists, but no one seemed interested in finding the root cause. They simply prescribed quick fixes for my symptoms and sent me on my way. But this cycle doesn’t have to continue.
In this article, I refer to working parents as all those taking on caregiving roles, regardless of gender. While traditional expectations often place these responsibilities on women, it's important to acknowledge that many who do not identify as those labels experience the same struggles and emotional burdens. I will use "parent" when I refer to this broader group, except when discussing data that specifically highlights gender differences.
What is Burnout? It's More Than Just a Workplace Phenomena and Tiredness
The World Health Organization (WHO) defines burnout as an occupational phenomenon. While it's often understood in the context of work, its impact extends far beyond the workplace and affect every aspect of our lives, especially for working parents who juggle multiple responsibilities.
Dr. Christina Maslach, a leading researcher on burnout, identifies three core components:
Feeling Overwhelmed: Constantly juggling a million tasks without ever feeling like you're catching up. For years, I felt pulled in every direction, trying to be everything to everyone except for myself.
Feeling Depleted: This is more than physical fatigue—it’s emotional exhaustion that drains your motivation. Many working parents find it hard to even engage with their children after a long day. There were times when I couldn’t even read to my kids at bedtime because I had nothing left to give. It broke my heart each time.
Feeling Cynical: Burnout can breed detachment and negativity. You might feel undervalued at work or resentful of constant demands on your time. After 18 years in my career, I was exhausted from the "do more with less" toxic environment that plaques many these days.
Burnout is not just feeling tired—it's the accumulation of chronic stress that affects our physical and mental health. Over the years, I ignored my symptoms, believing that this was just my life as a working parent. I was wrong. When I hit rock bottom, I realized I needed to make drastic changes across all areas of my life.
The Unique Challenges of Working Parents
Working parents face unique challenges that increase their risk of burnout. A 2024 study found that 65% of working parents reported burnout, with higher rates among women (68.2%) compared to men (41.9%) (Gawlik, K. S., Melnyk, B. M., & Tan, A., 2025).
Furthermore, parents with children diagnosed with ADHD or anxiety were found to be at an increased risk—two to four times higher—of experiencing parental burnout (Gawlik, K. S., Melnyk, B. M., & Tan, A., 2025).
There are several reasons why parents may are more susceptible to burnout which may include the following.
High Expectations and the "Supermom" Myth
Society places immense pressure on mothers to excel at both work and home, creating an impossible standard. I felt this especially when my children struggled with ADHD and other issues. It seemed like I had to be everything to them—and yet, I always felt like I was falling short.
Lack of Support
Without sufficient help from partners, family, or employers, juggling responsibilities can be isolating. When I was married, I didn’t have the support I needed. As a single mom, I had to handle everything on my own, with my family living hours away and the inflexible demands of work only making it harder.
Time Constraints and "Mommy Guilt"
Finding time for self-care feels like a luxury when you're constantly managing a busy household and career. I often sacrificed my own well-being because I wasn't able to be there for my children the way I wanted to, which gave me overwhelming guilt.
Recognizing the Signs: Is Your Body Trying to Tell You Something?
Burnout is a state of chronic stress, and its toll manifests in various ways. Pay attention to the signals your body is sending:
Physical Signs: Fatigue, headaches, insomnia, digestive issues, changes in appetite or weight. My body was screaming for help, but I ignored it for too long.
Emotional Signs: Anxiety, depression, irritability, mood swings, feeling helpless. I was constantly on edge and caught in a cycle of stress.
Behavioral Signs: Procrastination, mistakes, withdrawing from social activities, relying on harmful coping mechanisms. I started isolating myself to try and recover, but no matter how hard I tried, I couldn't find the recovery I desperately needed.
The Importance of Addressing Burnout: Your Well-being Matters
If left unaddressed, burnout can lead to severe consequences:
Increased risk of chronic illnesses like heart disease, diabetes, and autoimmune conditions.
Weakened immune system, making you more susceptible to illness.
Mental health challenges, including anxiety and depression.
Strained relationships with family, friends, partners.
Decreased work performance.
Ignoring burnout doesn't just affect you; it impacts your family, career, and overall quality of life.
Strategies for Preventing and Healing from Burnout: Reclaim Your Well-being
The good news is burnout is preventable and treatable. Here’s what helped me—and is at the core of all of my programs:
Prioritize Self-Care: It’s Not a Luxury, It’s a Necessity
Self-care is essential, not selfish. It’s the foundation of physical and mental health. Here’s how you can begin:
Get your health checked: Make an appointment with your doctor and share your symptoms to get the right medical care.
Sleep: Aim for 7-8 hours of quality sleep each night to recharge your body.
Nourish your body: Eat a balanced diet rich in fruits, vegetables, and whole grains. For me, managing gut health and reducing inflammation became key.
Move your body: Regular physical activity, even a short walk, can boost mood and energy levels.
Take breaks: Throughout the day, take mental breaks to rest your mind and body.
Connect with nature: Spending time outdoors reduces stress and promotes mental clarity.
Set Boundaries: Protect Your Time and Energy
It’s crucial to learn how to say "no" and set clear boundaries at work and home.
At work:
Block your calendar for breaks and make time for lunch.
Delegate tasks whenever possible.
Use your vacation time to truly disconnect.
At home:
Prioritize family activities that bring joy.
Let go of perfectionism and unnecessary tasks.
Share chores with other family members and create a calming bedtime routine.
Build a Support System: You Don’t Have to Go It Alone
Social connection is vital for combating burnout. Reach out for support:
Talk about your experiences with trusted friends, family, or a therapist.
Seek professional support through therapy or counseling to manage stress and anxiety.
Connect with other caregivers: Join support groups or online communities to share experiences.
Advocate for Yourself at Work
Communicate with your employer about your workload and explore options for flexibility. Be clear about your needs and ensure your well-being comes first.
Negotiate for flexibility in your work schedule if needed.
Utilize employee benefits such as wellness programs or paid leave.
Know your rights and if you are in a toxic environment that doesn't support your health, get support.
Foster a Supportive Workplace Culture
If you're in a leadership role, advocate for policies that support all working parents. This includes flexible work arrangements, access to affordable childcare, and promoting a culture of psychological safety.
Conclusion: You Are Strong and Capable!
Burnout is real and it’s serious, but it doesn’t have to define you. By taking action—seeking help, prioritizing self-care, setting boundaries, and building a support system—you can reclaim your well-being. You are not alone in this journey. Together, we can support each other, heal, and create lives filled with joy, purpose, and balance.
You deserve it. And if you’re ready to take the next step, I’m here to guide you. 💕
References:
Gawlik, K. S., Melnyk, B. M., & Tan, A. (2025). Burnout and Mental Health in Working Parents: Risk Factors and Practice Implications. Journal of Pediatric Health Care, 39(1), 41-50.
Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry.
World Health Organization. (2022). Mental health at work. World Health Organization.
Medical News Today. (2023, February 16). How much stress is too much? Medical News
Disclaimer: I am a health coach, and this article is for informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. The information shared here is based on my personal experiences and should not be construed as medical advice. Please consult with a qualified healthcare provider before making any changes to your diet, exercise routine, or treatment plan, especially if you are experiencing any health concerns. If you are experiencing a medical emergency, please seek immediate medical attention.
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