Action for Children advice on dealing with parental burnout

Ahead of Parent Mental Health Day (27^th January), Action for Children’s free online Parent Talk advice service has put together information for parents or carers who are concerned they may be experiencing parental burnout. 

Parent Talk coach Megan Bennett said: ‘We know from the conversations we have every day that the cost-of-living crisis is putting extra stress and pressure on many parents and carers. If you’re feeling overwhelmed on a day-to-day basis, you may have parental burnout. Burnout happens when stress gets too much.

‘You might experience exhaustion, feel detached or depressed, or have little or no motivation. Getting some exercise, a good sleep routine and finding time and space for yourself can help prevent burnout. 

‘It’s important for anyone needing help to talk to someone, whether that’s a family member, friend or your GP. You can also log on to Parent Talk’s free 1:1 online chat service for judgement free advice and support from a trained parenting coach.’

Some of the signs of parental burnout include: 

• Feeling like you need distance from your children.
• Exhaustion, either physically or mentally.  
• Using food, drugs or alcohol to cope. 
• A short temper or increased conflict within the family. 
• Disrupted sleep patterns.
• Anxious feelings, anxiety or panic. 
• Depression or not enjoying things you normally enjoy.

Tips for dealing with parental burnout: 

• Set boundaries – It’s okay to say no. Look for where you’re putting pressure on yourself or where it feels like others expect too much of you.
• Seek practical support – This could be from friends, family or your child’s school.
• Talk to someone – If you don’t feel you can talk to friends or family, consider speaking to a health visitor, a children’s centre or your GP. You can also use our one-to-one live chat service.
• Set aside worry time – This gives you a space to let your mind focus on anxious feelings, rather than letting them build up. If an anxious thought appears throughout the day, note it down and set it aside for later. 
• Remember the positives – When you’re feeling burnt out, your mind is likely to focus on the negatives. Try countering this with a gratitude activity when you wake or before you go to bed.  
• Improve your sleep – It can be helpful to create a bedtime routine, avoid screentime before bed and cut out alcohol and caffeine.
• Find ways to be active – If you’re short on time, start small. Do something for five minutes then work up from that.  
• Create moments of calm – Decide on a time in the day where you can take to focus on yourself. Even a little bit can make a difference.

You can find more advice for dealing with parental burnout here. 

For further support, visit Parent Talk.