Parental Burnout: Recognising the Signs and Strategies for Recovery

What is parental burnout? The signs of parental burnout and strategies to recover. Prioritise your mental health while balancing the demands of parenting.

Parenting is a rewarding journey, but the demands it places on individuals can sometimes lead to burnout. In today's fast-paced world, parental burnout is a prevalent concern affecting the well-being of both parents and children. With numerous parenting books, social media, and online parenting 'experts' at every corner of the internet, it can be easy to become overwhelmed with information and feel the pressure to be a 'perfect parent'.

Parental burnout affects up to 9% of parents, according to a study on Parental Burnout Around the Globe published in the Journal of Affective Science

(Reference).

Signs of Parental Burnout:

Parental Burnout Self-Check Checklist:

Please review the 8 following statements and indicate how frequently each applies to your current experience. Be honest with yourself as you respond.

1. I often feel physically and emotionally exhausted from my parenting responsibilities.
   • Rarely
   • Occasionally
   • Frequently
   • Almost Always
2. I find myself emotionally detached or disengaged from my role as a parent.
   • Rarely
   • Occasionally
   • Frequently
   • Almost Always
3. My performance at work or in personal relationships has noticeably declined.
   • Rarely
   • Occasionally
   • Frequently
   • Almost Always
4. I struggle to set realistic boundaries between my personal life and parenting responsibilities.
   • Rarely
   • Occasionally
   • Frequently
   • Almost Always
5. I have difficulty seeking or accepting social support from friends, family, or support groups.
   • Rarely
   • Occasionally
   • Frequently
   • Almost Always
6. I often experience feelings of self-doubt, self-blame, or self-denial in my parenting role.
   • Rarely
   • Occasionally
   • Frequently
   • Almost Always
7. I have persistent depressive symptoms that impact my ability to handle parenting-related issues.
   • Rarely
   • Occasionally
   • Frequently
   • Almost Always
8. I struggle to practice self-compassion or concern for others in my caregiving role.
   • Rarely
   • Occasionally
   • Frequently
   • Almost Always

Scoring:

If you find that you are consistently marking "Frequently" or "Almost Always" for multiple statements, it may be an indication that you are experiencing significant stress. It is strongly recommended that you seek support from a mental health professional for a comprehensive assessment and guidance tailored to your unique situation. Parental burnout is a common challenge, and there is help available to support your well-being.

Disclaimer: This self-check checklist is for informational purposes only and is not a diagnostic tool. It is designed to help individuals reflect on their experiences and emotions related to parenting.

Causes of Parental Burnout:

In 'A systematic review of parental burnout and related factors among parents' by Ren X, Cai Y, Wang J, Chen O (Reference), Maternal attachment styles play a crucial role in parenting burnout, with anxious attachment styles positively linked to the risk of burnout. Parental perfectionism serves as a significant risk factor for experiencing parenting burnout. Postpartum depressive symptoms are closely associated with parental burnout, aligning with previous studies on mothers raising older children. Parents grappling with depressive symptoms may find it challenging to navigate parenting-related issues, leading to emotional distress and a heightened risk of burnout.

Mothers tend to report more symptoms of parental burnout than fathers. This disparity should not be viewed as a prejudice on mothers, but rather the likelihood of societal norms placing the primary caregiving responsibility solely on mothers. This point speaks to the inequality of labour in heteronormative relationships, where some fathers choose to be absent and neglectful. This is evident in conversations around the mental load and weaponised incompetence.

If we are to use Bronfenbrenner's social-ecological systems theory, family conflict and marital satisfaction are crucial determinants of parental burnout risk. Family dysfunction, such as disintegration and conflict, elevates the risk of burnout. To address parental burnout effectively, special attention should be given to those experiencing low marital or life satisfaction within the family unit. And one of my favourite quotes from the review which I am reading in a tone of sarcasm and obviousness; "Apparently, the family is the environment to which children have the most contact." which is in regards to the need for our Government to provide adequate policies and financial assistance that ultimately benefits and supports families.