In today’s culture of “self-care,” moms are often told that a bubble bath, spa day, or girls’ weekend is the cure for burnout. But let’s be real: no amount of scented candles can silence the hum of anxiety, no glass of wine can undo the isolation of postpartum, and no quick “reset” can heal the exhaustion of juggling motherhood, work, and home responsibilities.
If this resonates, you’re not alone. The 2023 State of Motherhood survey by Motherly found that nearly 49% of moms report feeling frequently or always burned out (Motherly, 2023). As Diana Spalding writes: “Society is asking you to nurture in an environment that does not nurture you back.”
This isn’t your fault. Mom burnout isn’t a sign you’re not doing enough or that you need a better self-care routine. It’s a systemic issue rooted in the lack of support for mothers—affordable childcare, paid leave, and accessible community resources.
👉 Curious why traditional self-care often feels empty? Our blog, The Reality of Self-Care, explores why wellness culture misses the mark and what kinds of self-care actually make a difference.
While we wait (impatiently) for overdue societal changes, there are steps you can take to protect your energy, set boundaries, and find sustainable support. Here are 7 research-backed tips—plus answers to the most common questions moms ask about burnout and recovery.
1. Set Boundaries with Confidence
đź“Š Fact: Healthy boundaries help you remain true to yourself, feel harmony, define your needs and desires, and protect your psychological and emotional integrity (Chernata T. , 2024).Â
Why it matters: Boundaries aren’t selfish—they’re survival. They protect your mental health, conserve energy, and model healthy behavior for your child.
Examples:
- Decline invitations that feel overwhelming.
- Ask family to respect your baby’s nap schedule.
- Define a clear end time for your workday—even when tasks remain.
2. Ask for Help (and Accept It)
📊 Fact: 87% of parents without regular childcare report higher stress (The Century Foundation, 2024). Among working moms, 81% report experiencing burnout while “managing it all” (Gallup, 2024).
You don’t have to do this alone. Asking for help is a strength—not a weakness.
Examples:
- To your partner: “Can you take the baby for an hour so I can shower?”
- To a friend: “Would you be able to grab groceries this week?”
- To family: “Could you hold the baby while I nap?”
If possible, consider support like a postpartum doula, babysitter, or meal service to lighten your load.
3. Reconnect with Your Passions
đź“Š Fact: A 2023 study of 93,000 people across 16 countries found that those with hobbies reported higher life satisfaction, more happiness, and fewer symptoms of depression, even with health challenges (Harvard Health Letter, 2024).
Motherhood is beautiful, but it’s not your whole identity. Small doses of passion projects help you stay grounded in you.
Ideas:
- Read a chapter of a favorite book.
- Paint, bake, garden, or play music.
- Take a mindful walk or journal for 10 minutes.
4. Create a Support Network
đź“Š Fact: 66% of parents feel lonely or isolated, and 62% report burnout (Ohio State University, 2024).
Motherhood was never meant to be done alone. Surround yourself with people who understand your journey.
Ways to build your circle:
- Join a local mom group.
- Connect with friends who “get it.”
- Participate in online communities.
💛 At New Mom School, we’ve built classes and communities to fill this cultural gap. You deserve support that truly nurtures you.
👉 For a deeper dive, read: Maternal Mental Health in the 4th Trimester: The Emotional Whirlwind.
5. Prioritize Mental Health
📊 Fact: Today, 19% of U.S. mothers are diagnosed with postpartum depression—a rate that nearly doubled from 2010’s 9.4%. Overall, 1 in 5 moms experience maternal mental health conditions, and 75% go untreated (Policy Center for Maternal Mental Health & GW Milken Institute, 2025).
These mental health concerns are treatable—not personal failures. Don’t wait until you’re overwhelmed. Reach out for support.
Helpful resources:
- Therapy or counseling
- Postpartum support groups
- Mindfulness, journaling, meditation
👉 Want more answers? Read our Postpartum Mental Health FAQs to learn the difference between baby blues, postpartum depression, and anxiety.
đź“ž If you ever feel hopeless, call or text the Postpartum Support International Helpline: 1-800-944-4773.
6. Make Space for Stillness
đź“Š Fact: Even 7 minutes of deep breathing or meditation can significantly reduce perceived stress (PubMed Central, 2023).
Life with a baby is loud and nonstop. Stillness—even for a few minutes—resets your nervous system.
Try:
- Three deep breaths before opening the nursery door.
- Sitting quietly with tea once baby is asleep.
- A slow walk around the block.
These aren’t luxuries—they’re powerful micro-resets for your mind.
7. Release the Idea of Perfection
đź“Š Fact: 57% of parents report burnout linked to perfectionism and unrealistic societal expectations (Ohio State University, 2024).
Perfection in motherhood is a myth. The constant pressure to “do it all” only fuels burnout.
Your baby doesn’t need a perfect mom—they need a present, loving one. Give yourself grace and permission to be imperfect.
✨ Bonus Resource for Moms
We know it’s a lot to take in, which is why we created a Mom Burnout Reset Checklist you can download, print, or save to your phone. It’s a quick, go-to reminder of the small but powerful steps you can take to reset when burnout creeps in.
👉 [Download the Mom Burnout Reset Checklist]
Most Common Questions About Mom Burnout
Q: Is it normal to feel overwhelmed all the time as a new mom?
Yes. Most new moms experience periods of overwhelm. If it feels constant, know you’re not failing—it’s a sign you may need more support, rest, or professional help.
Q: How do I know if I have postpartum depression or just “normal” exhaustion?
Exhaustion improves with rest; postpartum depression or anxiety does not. Symptoms may include persistent sadness, loss of interest in things you enjoy, racing thoughts, or feeling detached. If these feelings last more than 2 weeks, reach out to your doctor or a therapist.
Q: What’s the quickest way to relieve mom burnout in the moment?
Try micro-breaks: step outside for fresh air, take a 5-minute stretch, or ask a partner/friend to take over for 20 minutes so you can reset. Even small pauses help regulate your nervous system.
Q: How do I talk to my partner about needing more support?
Be specific and direct. Instead of “I need more help,” say: “Could you do bedtime tonight so I can rest?” or “Can you handle dinner three nights a week?” Clear asks make it easier for them to step in.
Final Takeaway
Burnout isn’t weakness—it’s the result of doing too much in a system that doesn’t support you. While we push for societal reform, these seven practical strategies—plus community, professional, and emotional support—can help you breathe easier and feel seen.
💛 Find your local New Mom School to connect with moms, experts, and real talk that makes the early months less isolating.
📍 No location nearby? You might be the one to bring it there—Learn how to open a location in your town.
Disclaimer
This article is for educational purposes only and not a substitute for professional medical advice. Always consult a healthcare provider if you have concerns about your health or mental well-being.
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