Our relationships with family, friends and loved ones are central to our mental health. Being aware of these relationships – and the things in life that can affect them – is one way for people to proactively manage their mental and emotional well-being. In this series, Minnesota Mental Health Clinics shares insights, tips and next steps to help you nurture health relationships.
Parenting has always been hard. But post‑pandemic surveys show parental burnout soaring: 68% of mothers and 42% of fathers report feeling ‘chronically exhausted and overwhelmed’ at least weekly.
“We’re seeing parents pushed past their limits, not because they’re doing something wrong - but because the demands keep growing while support hasn’t kept up,” explains Minnesota Mental Health Clinics psychologist Dr. Meghan Miller, PhD, LP. With awareness, self-care and a willingness to ask for help, parents can help alleviate some of the stress. Here are insights and strategies for exhausted caregivers juggling work, kids, and the invisible load.
Quick Facts About Parental Burnout
- Stress spills over: Parental burnout triples the risk of couple conflict (APA, 2024).
- Passing it on: Children of burned‑out parents exhibit 43% more behavioral issues in school.
Spot the Warning Signs of Parental Burnout
Burnout goes beyond the regular challenges of parenting. It can creep up on parents in small ways until they reach a breaking point, sometimes including a sense of hopelessness. Everyone has bad days, but watching for persistent, repeated warning signs can help you understand that what’s happening needs to be addressed.
Some common signs of parental burnout include:
- Emotional numbness or irritability
- Cynicism about family roles
- Chronic headaches / insomnia
- Fantasizing about escape
Be especially aware of feelings of hopelessness. If these feelings last more than two weeks, it’s time to get some extra help. In this case, call or text 988 to get in touch with the suicide and crisis hotline.
Self-Care for Burned Out Parents: Three Practices to Try
If you find yourself exhibiting the symptoms of parental burnout, one place to start is by giving yourself space. Try one or all of these restorative practices to help you reset and refocus when burnout intrudes – and even when things are going well.
- Restore: 15 minutes of guilt‑free solitude daily (walk, journaling, prayer).
- Delegate: Share one chore with a partner or child using clear, written expectations.
- Connect: Schedule micro‑play in the form of 10 minutes of undivided, phone‑free attention per child.
Reality Check: You Can’t Pour from Empty
This may seem like old advice, but parents need sleep. Sleeplessness almost seems like a punchline for parents, but the effects are no joke: Parents who sleep less than six hours average double the rate of depressive symptoms. Prioritizing sleep is not selfish; it is protective gear.