Mom Burnout Symptoms and Recovery – How to Overcome Parental Exhaustion

If you don’t enjoy motherhood as much as you once did, are irritable, less patient, yell or not engaged, it could be Mom Burnout. Many Moms say they experience symptoms of mom burnout and if you do too, that’s Ok. But, let’s fix it! Plus, if yelling is a sore spot for you, the Stop Yelling Handbook is the best place to begin when you want to turn things around. 

Mom Burnout: It’s Real & What to Do About It 

The ideas I had in my head about being a Stay-at-Home Mom before I had kids was of happy trips to the park, warm summer days at the pool, teaching them how to swim, cuddling under blankets, reading books and giggles for hours…

And then I had kids and the stark reality of piles of laundry, a perpetually messy house, blowouts, a million snacks and cleaning carseats that’ve been thrown up on hit me smack in the face.

One Thursday afternoon, I was unloading the dishwasher for the third time that day. My kids were arguing in the living room about who got the “good” couch cushion, and I felt my chest tighten.

Not with anger — just with pure exhaustion.

When my son asked if I’d play a board game, I wanted to say yes. But instead, I snapped: “Not right now.”

The truth? I didn’t have the energy to roll dice, move plastic pieces, or even pretend to care who won.

That was my wake-up call. I wasn’t just tired — I was completely burned out. The kind of bone-deep exhaustion that no nap or coffee could fix.

If you’ve ever felt like this — drained, resentful, stuck on autopilot — you’re not alone. Mom burnout is real, it’s common, and it’s not a sign you’re failing. It’s a sign you need care too.

When I finally got the courage up to ask my friend if they ever felt this way too, I was surprised to hear they all were feeling the same way.

MOM BURNOUT.

Motherhood today is a marathon with no water breaks. Between sleepless nights, picky eaters, sibling fights, emotional meltdowns, school projects, work emails, endless laundry, and the constant mental load (“Did I sign the permission slip? Is there enough milk for breakfast? Whose turn is it to bring snacks?”), it’s no wonder moms run on empty.

Burnout is a sign the mommy hamster wheel has to stop – and it’s time to take care of you, too. 

What Exactly Is Mom Burnout?

Mom burnout is more than being tired. It’s a state of emotional, mental, and physical exhaustion caused by the chronic stress of motherhood. Unlike a long day that can be fixed with sleep, burnout lingers and makes even small tasks feel overwhelming.

Top searched signs of mom burnout include:

• Feeling constantly irritable or snapping at your kids

• Exhaustion that doesn’t get better with rest

• Lack of patience for normal kid behavior

• Feeling resentful toward your partner or kids

• Struggling to enjoy motherhood or find joy in daily life

• Headaches, body tension, or insomnia

• Fantasizing about “running away” just to have a break

Have I actually sat in my car in the garage to escape for five minutes of peace and quiet? Yes.

Did I hide the chocolate in a bag of frozen broccoli so I’d have a safe stash of sugar? Heck yes I did.

Have I cried myself to sleep feeling awful about how lazy or inattentive I was to my kids that day? Yes, I’ve done this too.

A mom of two told me she sometimes eats lunch standing at the kitchen counter because she can’t find ten uninterrupted minutes to sit down. Can you relate?

A stay-at-home mom confessed she hasn’t been to the bathroom alone in years – and her youngest is 7. Her kids follow her everywhere, and she feels like her personal space has completely disappeared.

A working mom shared that after her job, she comes home to the “second shift” of cooking, cleaning, homework help, and bedtime — and feels like she never clocks out. She doesn’t feel like she has much left for her two boys at the end of the day, let alone any time for herself.

Another friend admitted she cries in the shower because it’s the only place she can let her feelings out without scaring her kids.

Burnout doesn’t happen because moms are weak. It happens because the load is relentless and the support is often missing.

BEING A MOM IS HARD – HARDER THAN IT LOOKS. 

There’s no reason to feel guilty or ashamed about being having mom burnout, because truth be told, being a parent is exhausting when you’re pulled in so many different directions. Everyone wants a piece of you, but there are so many pieces of you to share. 

When you hear about meeting the basic needs of children, there’s on thing that’s always left off the list. MOM. Mom is a basic need for children.

Mothers operate on all cylinders 24-hours a day and are constantly needed as comfort object, driver, meal maker, doctor, encouragement, playmate, sleeping buddy and safety net. On top of that, we keep our feelings reigned in because we must be patient and loving, kind and understanding, empathetic, helpful, energetic and playful for our kids.

That’s quite the laundry list of responsibilities – and it’s not wonder Moms can feel like they get into a joyless rut sometimes. Being accountable and responsible for others all the time is tiring.

I’ve had Mommy Burnout more than once, but these are the things I started changing when I find myself with familiar symptoms of mom burnout, and would help pull me out of my own Mom funk before it spiraled any deeper. 

I hope you can find something that helps if you feel like you have mommy exhaustion too.

6 Strategies to Recover from Mom Burnout

1) Ask for (and Accept) Help

Many moms don’t ask for help because they feel guilty or worry it makes them look incapable. But refusing help is like refusing water in the desert — you won’t make it far.

One mom told me she used to do bedtime every night while her husband relaxed on the couch. When she finally said, “I need three nights a week where you put the kids to bed so I can read or take a bath,” her stress level plummeted — and her marriage improved, too.

Practical Tips:

• Create a weekly “dad duty” night where your partner handles bedtime or dinner.

• Hire a mother’s helper (teen or neighbor) for an hour after school so you can breathe.

• Trade with another mom—she watches your kids one afternoon, you return the favor.

• Accept meals, help, or rides from friends without guilt.

2) Lower the Bar (On Purpose)

Burnout thrives on perfectionism. You do not need to be a Pinterest mom to be a good mom. Sometimes “done” beats “perfect.”

A mom once stayed up until 2 a.m. making hand-decorated cookies for a bake sale. The next morning she was so cranky with her kids, she snapped at them. Now, she buys cookies at the store and brings them guilt-free.

Practical Tips:

• Paper plates on taco night.

• Frozen pizza Fridays.

• Baskets for clean laundry—skip folding for a week.

• Limit birthday parties to simple cupcakes and a game, not Pinterest masterpieces.

3) Build Mini Breaks Into Your Day

Waiting for a vacation isn’t enough. You need daily exhale moments—micro-breaks that recharge you just enough to keep going.

One parent admitted her favorite part of the day was hiding in the pantry with chocolate for five minutes while her kids played. She didn’t need an hour—just a tiny pause.

Practical Tips:

• Sit in the car for 10 minutes after errands, music on, before going inside.

• Take a shower in peace—yes, lock the door.

• Step outside at night with tea and look at the stars.

• Use screen time as mom’s break—not chore time.

4) Find Connection Instead of Isolation

Burnout worsens in silence. Talking to other moms can make you realize: it’s not just you.

A mom in my circle said the most healing moment wasn’t therapy (though that helped) — it was coffee with another mom who admitted she also hides in the bathroom to cry. The relief of being understood was huge.

Practical Tips:

• Text a friend a silly meme when you feel overwhelmed.

• Join a moms’ group at your library, church, or online.

• Plan a simple park date with another mom.

• Start a “wine and whine” night with friends—vent, laugh, reset.

5) Take Care of Your Body (Even a Little)

When you’re burned out, self-care feels impossible. But your body is the engine, and small tune-ups help more than you think.

A friend of mine said that when she started walking her dog for 10 minutes after dinner — not for fitness, but for sanity, it changed her nights and helped her hit the reset button. She swears those quiet 10 minutes outside changed her whole mood.

Practical Tips:

• Drink one glass of water before your morning coffee.

• Stretch for two minutes before bed.

• Do a five-minute yoga video while your kids play.

• Take the long way to school drop-off for an extra breath.

6) Reclaim Something That’s Yours

Motherhood can swallow your identity whole. Reconnecting with something that belongs to you helps refill your cup.

Real-life story: A mom I know pulled out her old guitar after years of leaving it in the closet. She played once a week after bedtime. She said, “I feel like myself again—not just Mom.”

Practical Tips:

• Read a novel instead of parenting books.

• Garden, knit, paint, or craft in small bursts.

• Listen to your favorite high school playlist while folding laundry.

• Commit to one “me” activity each week, even if it’s just 30 minutes.

Mom burnout isn’t a personal failure—it’s a signal. A signal that you’re carrying too much, giving too much, and forgetting yourself in the process. By asking for help, lowering expectations, building daily pauses, connecting with others, caring for your body, and reclaiming your passions, you can shift from survival mode back into a life that feels lighter and more joyful.

FAQs About Mom Burnout

What are the symptoms of mom burnout?

• Irritability, chronic exhaustion, snapping at kids, lack of joy, insomnia, and physical symptoms like headaches or body tension.

What causes mom burnout?

• Burnout comes from the relentless demands of motherhood—lack of sleep, emotional caregiving, household management, and the invisible mental load—all without enough support or breaks.

How do I recover from mom burnout?

• Start small: ask for help, lower expectations, create micro-breaks, connect with others, care for your body, and reclaim something that’s yours.

Does mom burnout ever go away?

• Yes. With awareness and intentional changes, burnout is reversible. It’s not about doing more— it’s about doing less of what drains you and more of what fills you back up.

Seeking Help for Energy & Wellbeing

Need More Help with Energy & Wellness? Send me a DM on Instagram or email me (hello @ corinneroth.com) to connect. I help burned out women get their energy & health back so they feel energized, focused, and enjoy life with their families again, all the time. 

You Might Like… 

• 7 Stress Busting Tips for Less Chaos and More Peaceful Parents
• Stop Being a Stressed Mom and Start Living With more Happiness & Joy
• 10 Positive Parenting Tips to Become a More Patient Mom
• 25 Things That Are Stealing Your Mom Joy
• 10 Ways to Rock Being a Stay-at-Home Mom
• The One Powerful Tip That Will Help You Be a Better Parent & Transform Your Parenting