Here are some solutions for burnout in working mothers. They are not simple, but they work!
Solutions for burnout: First, create some space – some free time for yourself.
- This needs be a real break from work, a pause of at least two weeks (& some may need up to 6 months) to think over all your priorities. It is one best solutions for burnout.
- Ask for paid leave, paid time off for burnout – it’s a medical diagnosis!
- If you can’t take time off, then cut back your hours – by a lot – like as much as 50%. At the very least, you need to modify your hours & your schedule.
- Consider asking for a role change at work, some- thing easier.
- Tell them that this will be only temporary.
Solutions for burnout: Recognize that you need some personal resilience strategies & decide which ones you want to use. Commit to work on your self-care.
- Exercise daily – move your body for at least 15 to 30 minutes. Exercise boosts serotonin levels in your brain.
- Get out into nature & walk, even for a brief time. Sunlight also boosts serotonin levels.
- Eat healthy foods, your snacks included.
- Cut out all the junk food.
- Cut down on your alcohol consumption, or stop drinking altogether.
- Check your sleep hygiene, (you need cool & quiet, for 7 to 8 hours per night). A good night’s sleep boosts dopamine levels in your brain.
- Increase your water intake – 6 x 8 oz per day.
Solutions for burnout: Commit to learning some positive thinking techniques & learn how to meditate.
- Get some mindfulness training.
- Use the Calm, Insight Timer, Headspace, Buddhify, or Unplug apps (Calm is my favorite)
- Check out videos on YouTube, & on Mindful.org
- Examine the best meditation apps at VeryWellMind.com with this link.
- Sign up for meditation for beginners on Mindful.org
- Meditation is a sedentary way to increase endorphins.
Solutions for burnout: Try taking a yoga class one day each week.
- The benefits of yoga include flexibility, strength, & coordination.
- It also promotes relaxation & reduces stress & anxiety.
Start journaling about your feelings,
- Write like no one will read it.
- It is a right brain activity that will soothe your mood & prevent brooding.
- It also decreases anxiety & increases awareness.
Pick up that musical instrument & play it.
- If you do not play an instrument then listen to music – your favorite music.
- Listening to music elevates mood, reduces stress, stimulates memories, & eases pain.
- Music can enhance aerobic exercise. Your favorite music is good for YOU.
Meet & talk with your mentor about your priorities & work-life boundaries.
- Make a written list of your work priorities & goals, & discuss each one.
- Listen as your mentor provides valuable feedback. (Remember that your mentor likes you.)
- Review & revise your list of goals.
- Discuss collegiality among your peers.
- Debrief on any recent hurtful experiences you may have encountered.
Hire a professional coach.
- Commit to work with her/him for at least 6 months, or at least 6 sessions.
- Examine all your priorities together. A coach can help you establish goals & find fulfillment
- Debrief on your most recent work challenges. You can learn to work more productively with others.
- Discuss your home life & challenges there.
Check your mental health needs & consider professional psychotherapy.
- You must be able to distinguish between burnout & major depression.
- Share your most hurtful experiences, disappointments, & embarrassments.
- Talking about all of your issues will help.
Commit to spending more time with your partner or spouse.
- Their role in your recovery is crucial.
- Try not to put your relationship on the backburner as you sort through issues.
- Your spouse needs to understand your feelings.
- At least one daily conversation with your partner will allow time for telling them how you feel.
- It also helps to examine your priorities together. He/she knows you best of all.
Rekindle your friendships.
- Your friends already know that you are burnt out.
- They will understand & support you with everything that you are going through.
- Seek out pleasant social interactions, enjoy laughing, & give hugs.
- Reflect on happy memories together.
- Call a good friend. You are not alone with your working mothering stress. We all deal with it.