Is Parental Burnout a Real Thing?

Looking After Yourself in 2025: A Supportive Guide for Parents and Carers

As we step into a brand-new year, it’s a perfect opportunity to prioritise self-care and set intentions that support your wellbeing as a parent or carer. Parenting is one of the most rewarding roles in life, but it’s also one of the most demanding. The constant juggling of responsibilities can lead to feelings of exhaustion, stress, and even burnout. This guide explores what parental burnout looks like, how to recognise it, and most importantly, how to recover and thrive in 2025.

What Are the Symptoms of Parental Burnout?

Parental burnout is a state of emotional, physical, and mental exhaustion caused by the chronic stress of parenting. Common symptoms include:

• Physical fatigue: Feeling constantly tired, even after a full night’s sleep.

• Emotional exhaustion: Struggling to manage emotions, feeling irritable, or experiencing frequent mood swings.

• Sense of detachment: Feeling disconnected from your children or partner, and a loss of enjoyment in parenting.

• Reduced effectiveness: Finding it difficult to complete tasks or make decisions.

• Feelings of inadequacy: Constantly doubting your parenting skills and feeling like you’re not doing enough.

Is Parental Burnout a Real Thing?

Absolutely. Parental burnout is a recognised phenomenon, supported by extensive research. It’s important to note that it’s not a sign of failure but a result of prolonged stress without adequate relief or support. In the UK, many parents and carers experience burnout, especially in a society where juggling work, family, and personal time is the norm. Acknowledging its existence is the first step towards managing it effectively.

What Does Mum Burnout Look Like?

Mum burnout often stems from the societal pressure to "do it all" — managing the household, excelling at work, and being a perfect parent. Signs include:

• Feeling overwhelmed by daily tasks and responsibilities.

• A constant sense of guilt for not meeting expectations.

• Neglecting personal needs, such as sleep, nutrition, and exercise.

• Experiencing frequent headaches, stomach issues, or other stress-related ailments.

What Is Depleted Dad Syndrome?

While much attention is given to mothers, fathers also experience burnout, sometimes referred to as "depleted dad syndrome." This occurs when dads feel emotionally and physically drained from the pressures of providing, parenting, and maintaining relationships. Symptoms may include:

• Withdrawal from family activities or social interactions.

• Increased irritability or frustration.

• Struggling to balance work and family commitments.

• Feeling a loss of identity beyond the role of provider.

How to Recover from Parental Burnout

Recovering from burnout takes time and deliberate action. Here are some practical steps to help you regain balance:

1. Prioritise Self-Care

Make time for activities that recharge you, such as reading, exercising, or pursuing hobbies. Even short moments of self-care can make a big difference.

2. Seek Support

Don’t hesitate to reach out to friends, family, or professional counsellors. Talking about your feelings can help you process emotions and gain perspective.

3. Set Realistic Expectations

Understand that you can’t do everything perfectly. Focus on what’s most important and let go of the rest.

4. Delegate Tasks

Share responsibilities with your partner, older children, or trusted family members. Asking for help is a sign of strength, not weakness.

5. Practice Mindfulness

Incorporate mindfulness techniques such as deep breathing, meditation, or yoga to reduce stress and improve focus.

6. Reconnect with Joy

Spend time doing things that bring you and your family joy, whether it’s a day out, a movie night, or simply playing together.

Preventing Burnout in 2025

Prevention is key to avoiding burnout. Here are some proactive strategies:

• Establish boundaries: Set limits on work hours and screen time to create more family-focused moments.

• Build a support network: Surround yourself with people who understand and support your parenting journey.

• Focus on nutrition and sleep: Healthy eating and sufficient sleep can improve your resilience to stress.

• Regular check-ins: Take time to reflect on how you’re feeling and adjust your routine as needed.

Parenting is a marathon, not a sprint. By recognising the signs of burnout and taking proactive steps to care for yourself, you can create a more balanced and fulfilling life for you and your family in 2025. Remember, taking care of yourself isn’t selfish — it’s essential for being the best parent or carer you can be.