The term “burnout” is often associated with career-related stress. But the often invisible work of raising children can take just as much of a toll on a person’s mental health as paid work. In fact, 62% of parents feel burned out due to their parental responsibilities; According to a new survey from The Ohio State University Wexner Medical Center.
This burnout can lead to many caregivers self-isolating because they feel they don’t have the energy to maintain relationships outside of the home. Surveys show that two-thirds of parents say the demands of parenthood sometimes or often make them feel lonely.
“When we don’t have energy, we retreat,” Mercedes Samudio told CNBC Make It.
To curb burnout at home and in the workplace, take these three steps.
1. Leverage your support system.
Talking to friends or family about your feelings of exhaustion or loneliness can help you feel supported.
Sam Carr, a professor at the University of Bath who calls himself a “loneliness scholar,” said many people suffer more from loneliness because they try to escape it or ignore it.
“There is also the potential for connection in loneliness” He told CNBC Make It. “It offers us the potential to empathize with each other and embrace each other’s vulnerability.”
In solitude lies the potential for connection.
Sam Carr
Professor at University of Bath
2. Set realistic expectations.
Make sure your to-do list matches your energy level.
Samudio says one way to put this into practice is to write down your goals and re-evaluate them each week to see if they’re working or if they need to be adjusted.
Holding yourself accountable to an unrealistic to-do list will only exacerbate your burnout.
3. Carve out small moments for yourself.
Create rituals in your life that give you energy.
Aliza Pressman, author of “5 Principles of Parenting: The Essential Guide to Raising Good People” Tell CNBC Make It that mini-meditation can help you better regulate your emotions.
If you have time to meditate for 20 minutes a day, that’s great. Most parents don’t think so.
Instead, try reflecting during everyday tasks, such as brushing your teeth or walking to the mailbox.
This can help you curb burnout and be more engaged at work and caring for your children.
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