Avoid WAHM Burnout

If you are a mom who works from home, you may experience burnout from time to time. It is normal to feel burnt out from everything you need to get done in a day. Between attending to the children and completing your workload, you may have no time to yourself. Let’s talk about a few tips to avoid WAHM burnout.

While working from home has its advantages, there are times when it may get stressful for you. The good news is that there are steps you can take to avoid WAHM burnout. If you follow the tips below, you will get more done and feel a lot better mentally and physically.

Have an Office Space to Do Your Work

Use an extra room in the home as your office space. You need to have a designated area in the house to use for work purposes. If you do not separate work from what is going on at home, you will feel like you are always at work.

• It is best to have a home office, but you can use a guest room, basement, or attic if necessary.
• If you do have a home office, treat it like you would a traditional office.
• Decorate it nicely to make yourself feel more comfortable and at ease.
• You might want to add picture frames, beautiful curtains, and a throw rug to the room.

After finishing work for the day, leave the office and avoid going back to that room. It will make you feel more like you are separating your work from your personal life. Sure, there are likely times when you may need to work a few extra hours. However, it would help to use this as a general rule of thumb when trying to avoid burnout.

Wake Up a Bit Earlier to Meditate and Get Ready

Try getting up a bit earlier each day to give yourself time to meditate. If you can prepare for the day while it is still quiet, you may feel focused and driven to get things done.

• Getting up earlier might sound like a chore, but you can learn to love it. When you see how peaceful and relaxing it is at home at such an early time, you may start looking forward to getting up earlier.
• Once you get up for the day, sit down in a quiet, dark room. Close your eyes and mentally prepare yourself for the day. Try thinking of positive things that will keep you motivated.
• After meditating for at least 15 minutes, you can start preparing breakfast. You may want to get your cup of coffee ready and take a shower. Doing these small things each day will help you get the fresh start needed to get through the day.

Shut Off the Electronics at a Certain Time Each Day

When working from home, you may spend a lot of time on the phone and computer. It is easy to experience burnout when you are in front of a screen all the time. For that reason, try shutting the electronics off for the day at a particular time.

For example, you may decide to turn the phone and computer off after dinner. It gives you time to relax, unwind, and hang out with the family. Spending quality time together without electronic distractions is good for you and your children. It also prevents you from attempting to do a bunch of extra work after your working hours.

Take a Power Nap to Avoid WAHM Burnout

It is not always possible to do, but take a power nap when you get the chance. If your children are down for a rest and you have extra time to spare, try to get comfortable.

You can close your eyes for a few minutes. A short power nap can help you get through the rest of the day. It might be just what you need when you are having a difficult day. You can get up, feel refreshed, and complete the rest of your workload.

Reward Yourself For Accomplishing Goals

Never forget to reward yourself for everything you accomplish. When you get everything done on your daily to-do list, do something nice for yourself. Treat yourself to your favorite Starbucks drink or get a relaxing pedicure at the end of the week.

If you have a reward to look forward to, you can use it as motivation. You may even feel less burnt out because you are doing special things for yourself each week.

Give Yourself Breaks

Breaks are important. If you work and care for the kids with no break in between, you will naturally feel exhausted. A break can consist of anything that helps you relax. You might want to sit in the backyard for 15 minutes to enjoy the fresh air.

If you cannot do that, just reading a good book or calling a friend for a short conversation can help. A quick refresher is all you need to feel more at ease. Do not be too hard on yourself. While it is necessary to have self-discipline when working at home, being too strict with your schedule will lead to burnout.

How Do I Avoid WAHM Burnout?

Burnout is a real thing that women experience when working from home. You may feel overwhelmed, stressed, and downright exhausted. You have a lot on your plate, and you want to get it all done.

However, you do need to take time for yourself. Reward yourself for getting things done, take breaks when you need to, and start meditating. The changes made can significantly improve the way you feel. If you feel better, you can become the best version of yourself for your kids while working from home. How do you avoid WAHM burnout? Share your tips below!

Frequently Asked Questions:

• What are some signs that I may be experiencing WAHM burnout?

  Experiencing burnout as a work-at-home mom (WAHM) is unfortunately common, but there are clear signs to look out for. If you can catch burnout early and respond with appropriate adjustments, you can get back on track and avoid prolonged stress and exhaustion.

  You may be dealing with WAHM burnout if you feel chronically exhausted most days, even after getting adequate sleep. You have little to no energy left for your kids, spouse, or own needs after your workday wraps up. Mornings feel especially dreadful and you hit the snooze alarm many times, feeling anxious about the stressful day ahead.

  Alternatively, you sleep excessively or at odd hours due to avoidance behaviors or even depression brought on by the relentless demands. Insomnia from a restless mind could be present too. Along with fatigue, watch for frequent headaches, stomach troubles, muscle tension, and other stress-induced physical symptoms.

  WAHM burnout also manifests emotionally as excessive irritability, sadness, or losing your cool with kids and loved ones over “minor” things you may have handled before. You may feel detached, numb, or resentful towards client and family needs. Anxious thought spirals, dread, despair, and reduced self-confidence are other possible mood signs.

  Cognitively, your concentration, focus, creativity motivation, and overall performance start sagging noticeably. Forgetfulness, mental fog, lack of problem-solving agility, and careless mistakes might sneak in too. With so many balls in the air, things inevitably start dropping despite your hardest efforts. Guilt and shame often follow as job effectiveness falters.

  Socially withdrawing and isolating yourself more than usual are other red flags not to ignore. While you require alone time to recharge your introvert batteries, it’s crucial to retain some sense of community. If valuable self-care practices like movement, enjoyable hobbies, outings with friends, date nights, and even basic hygiene start slipping by the wayside, your resilience reserves have likely bottomed out.

  Finally, watch for cynicism, hopelessness, feeling “stuck,” questioning your career passions altogether, or wondering if the WAHM life is sustainable. While temporary high-pressure periods happen, consistent joylessness shows professional shifts may ultimately be necessary to safeguard mental health.

  By tuning into these common burnout signs early on, adjusting boundaries proactively, knowing your limits, and acting on those nagging self-care promptings sooner rather than later, you can steer out of that exhaustion iceberg before it’s too late. Your needs matter too.

• What causes WAHM burnout?

  Balancing work and home life as a work-at-home mom comes with unique demands that can fuel burnout in even the most capable multi-tasker. While rewarding, the “always on” pressure combined with lack of physical separation between professional and personal worlds contributes greatly to exhaustion.

  Trying to tackle too much simultaneously tops the list of burnout triggers for WAHMs. With flexible hours, it’s tempting to jam way more into the day than is realistic long-term. Kids, clients, errands, meals, cleaning, admin tasks – it all adds up fast. Before you know it, you’re operating in a constant rushed, frenzied state just trying to stay afloat. Mental fatigue soon follows no matter how adept you are at micromanaging madness.

  Another huge factor is the inability to set firm boundaries and stick to them. For instance, you resolve not to check emails past 6 pm but then “just peek” when that notification pops up and get sucked into more work. Or you end up working late into the night once kids are finally down just to meet a deadline. Fuzzy boundaries that constantly move lead straight to burnout.

  Similarly, if supporting loved ones, community efforts, dependent parents/family etc. all tap your limited time too, you end up severely depleted. The guilt of saying no and fear of letting people down keeps you overextended. Certain personality types also take on too much to feel valued or avoid discomfort. Eventually adrenal fatigue catches up.

  Trying to be the “perfect” supermom, dedicated employee, and domestic goddess all at once also fuels self-imposed burnout. Unrealistic standards, people pleasing tendencies, comparisons, and criticism steer you off course. You forget sustaining overall wellbeing is what matters most.

  Additionally, not having childcare support or figuring out swaps with a fellow WAHM adds more strain if you have little ones at home. Constant interruptions and toggling focus derails productivity which requires more work nights and weekends to “catch up,” leaving zero rest. It’s an endless cycle only alleviated by help.

  Inadequate self-care is hugely overlooked too – no breaks, exercise, nutrition, solo downtime to rejuvenate. You can’t keep pouring from an empty cup. Without protective factors bolstering resilience, the mounting stress of unceasing expectations and obligations quickly smother inner light. Don’t let this happen to you or those around you!

• How can I set better boundaries as a WAHM?

  Setting clear boundaries is essential for work-at-home moms to prevent burnout. While creating separation between work and family in a home office scenario can be tricky, staying intentional about self-care, communicating needs, and leveraging tools that support focus is key. 

  Begin by conducting an audit of a typical day or week. Make note of what activities or habits blur the lines between work time versus family time. Do you keep taking “just two minute” breaks to toss in laundry that stretch into much longer? Are you working well past when you intended because you don’t establish a clear cutoff? Observe when and why boundaries get fuzzy.

  Next, claim your space. Carve out a designated office area or corner just for work if possible, even if that just means a comfortable spot at the kitchen table. Have kids and family members identify it as your workspace when you’re there. Use lights, signs or other physical markers so everyone understands when it’s off limits.

  Set tech boundaries too. Simply turning off alert notifications on your laptop, muting group texts, and leveraging airplane mode go a long way to cutting down on pings pulling you away all day. Disable email and Slack on your phone if you can. Log out of apps during non-work times. Every distraction derails progress so control them.

  Guard calendars fiercely. Block off chunks of time for focused work sessions in your calendar app and honor these blocks religiously. Share it with family/childcare helpers so they respect the schedule. Sync work blocks to when you have childcare help lined up. Schedule equally important personal appointments too like exercise class, lunch dates and kid activities so everything has its place.

  Make a daily or weekly work plan detailing what specific tasks, projects and priorities you aim to accomplish during set work hours. Share status and adjust scope with colleagues or clients so aligned on goals. Follow through fully during work times so you prevent work creeping into personal time unnecessarily.

  Finally, communicate consistently about your availability and needs whether that’s a visual aid showing work/family time or giving family a heads up when you have big deadlines. Similarly, tell coworkers or clients upfront what typical hours you work or can be reached. Transparency and reciprocity help so much for home office sanity!

• What is the easiest way for a WAHM to practice self-care?

  Juggling the demands of work and home as a work-from-home mom makes self-care easily deprioritized. However, regularly caring for your needs across physical, mental, emotional and spiritual domains is the simplest way to avoid burnout. The easiest approach is starting small with micro self-care habits integrated throughout your day. 

  The most sustainable way for WAHMs to fit in self-care is sprinkling in mini “breathing breaks” on the regular rather than trying to tack on big chunk practices at the end of overwhelm-filled days. Even taking just 5-10 focused minutes hourly or every few hours to simply relax and recharge makes a significant difference long-term.

  For instance, spend a few minutes first thing in the morning after getting the kids off to school to enjoy some quiet meditation, prayer, journaling or intention setting to ground your state of mind before diving into work. Use a short guided meditation app if that helps relax tension and clear your headspace.

  Similarly, taking even quick one to two minute mental pauses between meetings, tasks or projects enables you to refresh focus, get the wiggles out or recentre patience so you tackle the next priority calmly. Step outdoors for some sunlight, do a few stretches, sip some herbal tea mindfully, jot down feelings – anything that hits your personal pause button.

  Set phone alarms reminding you to take regular screen breaks too especially if you spend hours at a laptop chopping away at a large project. Give tired eyes much needed rest while stretching forearms, rolling neck and shoulders, standing up to increase blood flow. Nourish sinus health with deep breathing. Snack if needed.

  Use bathroom breaks as a cue for self-care too. While washing hands, check in on bodily tension spots to stretch them proactively or splash cool water on fatigued faces. Even 60 seconds of dedicated breathing, positive self-talk and appreciating your reflection in the mirror has impressive restoring abilities to then optimize the next hour.

  The micro break formula works well before tackling difficult tasks or meetings too so you enter them feeling centered. list priorities, voice positive affirmations, visualize success. Or afterwards to celebrate wins through gratitude journaling about that great client call or your kid’s achievement. Small conscious moments renew energy tanks quickly!

  The key is interspersing quick revitalizing respites consistently rather than waiting until your bucket empties fully. Through intentional breathing, mindfulness, stretching, acknowledging feelings and quick appreciation practices, mama burnout stays at bay!

• How can I create a proper work-life balance working from home?

  Creating work-life balance as a work-from-home mom is hugely challenging but also completely attainable with the right structures and strategies in place. 

  Start by designating a defined workspace in your home, even if it’s just a corner of the kitchen table you temporarily take over. Creating physical separation between your desk area and rest of home helps signal “office hours” vs personal time. Outfit your work zone intentionally too – good lighting, comfortable chair, organized supplies, calming decoration etc.

  Set firm work hours as if you’re commuting to an office and stick to them. Communicate availability to colleagues and clients as applicable. Trading off childcare coverage with your partner during core work blocks helps minimize unpredictable interruptions which derail focus. Build regular breaks into the schedule as well.

  During designated work times, create signals so family members understand you shouldn’t be disturbed just like if your office door was closed. Noise-cancelling headphones, lamps, signs can help convey “Mom’s working!” Similar tactics can be used when it’s daddy’s turn to work too.

  When winding down work at day’s end, establish a clear cutoff routine. Physically leave your workspace, change clothes, go for a short walk – whatever transition bridges the mental shift from professional project mode into present family mode. Checking emails “just once more” often snowballs so avoid that temptation.

  Protect non-work blocks zealously by turning off work phone notifications so you don’t get sucked back into replying to messages at inappropriate times. Set OOO messages or assign coverage with a colleague overseeing more urgent requests if out sick or on vacation. Checking in just briefly once a day when off can strike balance.

  Throughout days and weeks, prioritize self-care that nourishes you as a person beyond mom/employee roles. Get adequate sleep, nutrition and exercise consistently. Invest in your relationships, passions and sense of fun outside work/family too. Boundaries protect against depletion and resentment.

  While creating work-life harmony at home has its pain points, intention around schedule, space and communication go a long way. With practice it becomes more second nature over time. Most importantly, cut yourself some grace knowing perfectly balanced days are rare but self-care can fill depleted tanks between crazy ones!

• How do I stop feeling guilty about taking time for myself?

  It’s common for work-at-home moms to battle guilt about taking any time for themselves amid managing endless work and family needs. However, regularly tapping into self-care ultimately makes you a better caregiver, employee and person. 

  Start by identifying the roots of guilt. Were you raised experiencing parents who never prioritized self-care and constantly martyred themselves? Do you struggle with perfectionism or derive self-worth from accomplishing tasks? Are you a people pleaser? Pinpoint where lack of balance originates. This awareness is key for shifting deep-rooted mindsets into healthier ones long-term.

  Get clear on your core values and priorities too. Plot out how you want to show up as a mother, wife, worker and human. Does depleted, resentful, snippy and unavailable align? Or is grounded, patient, focused and fully present preferable? Self-care serves those we love too. Remind yourself filling your cup cultivates calm and kindness for all.

  Then set non-negotiable boundaries aligned to needs. Perhaps it’s a daily morning routine sipping coffee and writing in a journal solo before work or a weekly date night you defend staunchly. Share those parameters openly so others understand (and hopefully respect) the regimen fueling your overall wellness.

  When taking designated personal time – even if just a power walk or bath alone – fully immerse yourself rather than constantly peeking at devices. Let calls go to voicemail and temporarily mute group texts if needed. When away, assume responsibilities are covered just fine rather than worrying. Give yourself permission to soak up the break.

  Upon returning, conduct quick check-ins then deliberately re-immerse in family or work priorities feeling recentered. Avoid falling into assumption gaps or outstanding crises automatically signaled failure to show up during your time off. Regrouping enables you to show up even stronger.

  Finally, neutralize guilt triggers with positive self-talk. Respond to shame narratives creeping in about being selfish with affirmations like “Taking this bubble bath recharges me to be fully present helping with homework later” or “Saying no to that volunteer request leaves space for my family.” script antidotes!

• What are strategies for better time management for WAHMs?

  Finding enough hours in the day to accomplish all your work and family priorities as a work-at-home mom can feel utterly impossible, but implementing some key time management strategies makes a huge difference. 

  Start by building an overarching framework catching all key responsibilities. Outline typical weekly work projects, meetings and admin tasks across different client or internal roles in a master calendar or excel sheet along with household care items like cleaning, errands and kid extracurriculars. This 50,000 foot view clarifies just how much is on your plate so you can better organize and prep.

  Next break bigger goals or multifaceted projects into smaller actionable chunks so each component task feels less overwhelming. Outline sequential mini-milestones needed to ultimately cross the finish. For recurring tasks, systemize them into checklists or templates so redundant legwork is minimized over time. Automate and streamline wherever possible too.

  Every Sunday night or Monday morning, pick your absolute top work priorities for the upcoming week – likely aligned to bigger deadlines or income generating activities. Block off designated times for those prime focus tasks first in your calendar before plugging in other obligations. Actually sticking to those reserved blocks is key so productive momentum builds.

  Through your days and weeks, target the hardest or most complex items requiring intense mental energy during times you naturally feel most alert and focused – often mornings. Knock out easier items during energy lulls later like responding to emails or administrative work.

  Manage inevitable interruptions by grouping similar categories of tasks during designated windows so you’re able to progress meaningfully on related items despite random breaks. For instance, catch up on phone calls back to back or batch household errands efficiently in one outing.

  Leverage tools for consolidating scattered task lists like clickup or Trello so everything is captured yet organized. Set reminder alerts on important to-do’s or deadlines. Automate and delegate recurring tasks when possible so your plate feels less overloaded.

  Saying “no” liberally protects your time and sanity too. It’s better to do less with less strained energy than overpromising then never fully delivering due to overload.

• How can I boost motivation and productivity as a WAHM?

  Finding the drive to stay consistently motivated and productive amidst the swirling chaos of work and home demands as a work-at-home-mom is hugely challenging. However, by tapping into your purpose, introducing structure plus sprinkling in some inspiration and variety, optimized energy and efficiency can endure. 

  Start by getting clear on your “why” for the work path you’ve chosen – how it aligns to your bigger life purpose or family goals. What originally excited you about this endeavor? How are you helping others? When motivation lags, reconnect to that vision to recentre commitment. We all have flagging days but purpose powers resilience.

  Break intimidating or overwhelming projects into bite-sized chunks so forward motion feels achievable despite limited blocks of time at home. Outline sequential mini milestones needed to reach the finish line. Consistently checking small wins off energizes bigger goals.

  Introduce structure and routines balancing work with self-care and family life too so your days have built in variety, healthy boundaries and protective factors that prevent stagnation. Designate work blocks where you can zone in without interruption then close laptop at day’s end. Prioritize nourishing activities too – both solo recharging and household fun.

  Set intentions each morning identifying 1-3 meaningful priorities to accomplish that day whether it’s a complex proposal outline or one-on-one playtime with your toddler. End each workday by noting achievements and previewing tomorrow’s first tasks so you build momentum.

  Stay connected to peers for inspiration and accountability too like joining a mastermind, co-working space, networking groups, book club or online community forums with fellow mom-preneurs. Having solidarity around shared ups and downs keeps your cup full.

  When focus falters at home, change up your environment to recharge mental acuity – maybe stepping outdoors for fresh air, switching work venues from couch to table or playing energizing music. Natural light, comfy clothes, worry stones and fidget tools also refuel workplace motivation when needed.

  Most of all, infuse a touch of fun and creativity into mundane tasks where possible so they feel less like chores. Find playlists to accompany admin work or household errands. Bring colorful pens to meetings. Suggest family members wear silly hats during homework time. Levity alleviates overwhelm.

• How can I avoid WAHM burnout, fatigue, and brain fog?

  Battling relentless fatigue and mental fog is hugely common for work-at-home moms trying to balance overflowing plates. However, by optimizing self-care fundamentals around rest, nutrition, hydration and restoration, you can markedly boost sustainable energy levels and mental clarity. 

  Ensure you carve out 7-9 hours for sleep nightly, even if that means getting work done outside traditional business hours that better align to your cycle. Naps, earlier bedtimes, childcare coverage for morning routines, and delegation of evening tasks may be necessary to support adequate rest. Don’t jeopardize this one non-negotiable – everything else requires lucid cognitive resources.

  Incorporate regular movement too – morning yoga, frequent stretch breaks between computer work, evening neighborhood walks etc. Movement ignites feel-good endorphins, oxygenates the bloodstream and muscles for better focus plus alleviates bodily aches exacerbated by sitting all day. Even micro bouts of cardio reap exponential benefits over time.

  Hydrate first thing when rising and intentionally sip water all day to fend off creeping afternoon headaches or next-day fog that signal dehydration, not just tiredness. Infuse added electrolytes, lemon or mint for flavor variety if plain water bores you. Proper hydration quite literally replenishes depleted cells suffering from chronic stress.

  Strategically limit caffeine intake to early parts of days. Guzzling coffee all afternoon perpetuates anxious thought spirals plus disrupts sleep later so get strategic around timing and intake levels. Swapping in soothing herbal teas in later afternoons can satisfy comfort cravings without sacrificed shut-eye.

  Eat more brain-boosting omega-rich foods like salmon, avocado and walnuts that feed neuron health and anti-inflammatory properties. Complex carbs plus lean proteins also optimize mental stamina far better than quick sugar crashes. Meal prep ahead when possible so nutritious snacks and mini-meals stay consistently stocked.

  Get outdoors daily for sunlight exposure which regulates melatonin production plus mood-elevating vitamin D as much as possible, even if just stepping onto your patio or cracking a window by your work station. Nature’s healing benefits help counterbalance stressful demands pulling focus inward all day. Don’t underestimate mental refreshment power!

• How can I make working from home with kids more manageable?

  Juggling work obligations with caring for young kids at home simultaneously often feels utterly impossible without melting down. However, there are strategies work-at-home moms can employ to smooth out the ride a bit across these key areas:

  Managing Expectations

  Be extremely transparent with managers and colleagues about your situation working from home with kids. Highlight typical hours you’re most available for meetings or turnaround times on deliverables may be slightly longer with built-in wiggle room. If teammates understand context and can anticipate exceptions should child issues arise, accommodations happen more readily without judgement.

  Get on the same page with kids too about what to reasonably expect during designated work hours. Explain sometimes mom has “very important meetings on the computer” and needs quiet. Perhaps let them create a special sign they can place on your work area as a visual reminder. Or allow headphones to signal focused time.

  Build in Engagement

  During longer calls or concentration periods if a sitter isn’t available, give little ones independent toys, activities or screen time as special “treats” reserved for when you work. Arts, crafts, sensory bins, movie playlists capture their imagination and occupy time without constant redirection.

  If attention spans wane quick, set a timer allowing brief movement or chat breaks every 20 minutes where they can show you their latest Lego creation or get a quick snuggle fix. Bonus productivity strategy: assign silly exercises like jumping jacks or silly faces for the occasional much-needed giggle too!

  Tag Team Support

  If you have a partner also working from home full or part-time, identify windows where you can intentionally swap kid duty so at least someone’s work productivity is protected for designated blocks without paying for full sitters.

  Depending on kids’ ages and independence levels, taking turns supervising homework/play time versus heads down work mode alleviates the intense pressure of solo management. Even if just for key meetings or an hour or two daily, coverage sharing is huge.

  Ultimately each day managing competing priorities brings unpredictable twists working from home alongside kids but adjusting expectations, infusing engagement, and leveraging help maximize harmony!

• What are some ways I can get support to avoid WAHM burnout?

  Trying to tackle a growing business or demanding career while simultaneously raising a family at home as a work-at-home mom is hugely challenging without strong support systems. Relying on just yourself is simply not sustainable long-term. Actively building community and knowing when to outsource or delegate workload is essential. 

  Start by getting radically honest with your spouse or partner if you have one about the current realities of your workload and where you need more hands-on help lightening the mental or task-based load. Perhaps it’s handing dinner prep and bedtime routines certain nights of the week or full weekends monthly so you can completely disconnect. Have candid conversations about needs.

  For solo parenting entrepreneurs, explore job sharing a reliable babysitter or mother’s helper with another work-at-home mom for few hours weekly or consider an exchange where you swap childcare. Even a couple hours twice a week of catching up on communications or projects without kids requiring attention keeps stress manageable.

  If finances allow, use semi-regular childcare like trusted neighborhood sitters, family members or daycare 2-3 days a week. Outsourcing small chunks almost always increases earnings more than the added expense when you tally hours able to bill clients. Crunch numbers realistically.

  Meal kits or prepped food delivery services help cut down endless mental chatter navigating the lunch/dinner balancing act too. Same for house cleaning services even every other week. Chipping away at the domestic workload lifts bandwidth to handle professional and kid priorities with more patience and presence.

  Stay connected to community through other entrepreneur parents who authentically understand the ebbs and flows. Female founder networks, mom-preneur mastermind groups, SAHM meetups or specialized co-working spaces offer solidarity. Avoid “going it alone.”

  Make mornings before tackling digital devices a priority for mindfulness, journaling, exercise, nutritious breakfasts or quiet catchups with family so you anchor in value-alignment and resilience. Self-care buffers inevitable stressors later.

  Lastly, know NO one can healthily sustain a relentless breakneck pace without crashing. Recalibrate workload, outsource what you reasonably can and communicate needs transparently. Support fuels the path to avoiding burnout!

• Should I consider a career change if I can’t avoid WAHM burnout?

  Feeling like your work-at-home-mom schedule has become utterly unsustainable is frustrating yet common. Before jumping to drastic career changes though, some objective assessment plus honest conversations could uncover more feasible adjustments that re-infuse purpose and harmony. 

  First, openly share current challenges and overwhelm feelings with your manager or clients to see if modified approaches could increase feasibility. Perhaps scope of projects needs reframing or you need to limit volume you accept. Renegotiate workflow or deadlines accordingly to something reasonable long-term. Don’t immediately assume the whole job is faulty.

  Get painfully honest too about what workplace processes fuel the most burnout. Is it inadequate boundaries allowing work to bleed into all hours? Unclear task priority hierarchies so everything feels urgent? Poor planning and delegation abilities when support could alleviate pressure? Even if aspects stay suboptimal, getting clear on pain points is clarifying.

  Have candid conversations at home too about specific areas family members can offer more support day-to-day like household responsibilities. Make requests crystal clear rather than resentfully thinking “no one helps me.” You may be surprised by willingness to accommodate needs if directly addressed.

  Before abandoning ship altogether, explore taking a formal leave of absence first to disconnected fully and assess with fresh eyes whether aspects could shift to make the workload viable after proper rest. Stepping away briefly clarifies priorities.

  During reflection breaks, envision your ideal scenario balancing professional impact with personal fulfillment then brainstorm steps bridging current realities closer towards that vision. Maybe dreaming bigger actually requires scaling back other commitments currently distracting from meaning. Get quiet with intuition.

  Of course if soul searching ultimately reveals the current path no longer aligns passionately to purpose or lights you up amidst even strong boundaries, support and rest, then additional career pivots merit exploration. But don’t quit prematurely without thorough self-excavation ensuring the work itself isn’t right before life overhaul. Sustainability takes authentic trial and error. Question everything.

• What should I do to avoid WAHM burnout if I feel I may be depressed or anxious?

  Managing work, parenting and household demands simultaneously as a work-at-home-mom often overwhelms even the most capable multi-tasker. When perpetual stress accumulates unmanaged though, clinical mood disorders like depression or anxiety may emerge. 

  First and foremost, silence your inner critic giving you messages like “I should be able to handle this” or “Others mom’s make this look easy.” Let go of comparisons, perfectionistic standards and fear of being vulnerable. Admitting you’re struggling emotionally with things feeling continually off is bravest first step.

  Next, carve out space amidst the frenzy to get introspective about when and how symptoms seem to manifest then jot down observations. Could fatigue, irritability or tearfulness stem from chaotic mornings? Does heart racing spike tackling finances each month? Identifying triggers informs solutions.

  Reach out directly to your primary care doctor, OB-GYN, therapist or maternal mental health specialist too, preferably professionals well-versed in struggles unique to moms. Describe symptoms interfering with daily function plus contextual factors like recent major transitions, losses or life changes compounding things. The more backstory offered at visits the better.

  During appointments, come prepared to explore both medical and non-medical approaches – medication if recommended, referrals to specialists like reproductive psychiatrists, adding regular therapy addressing root causes of overwhelm, daily habits that rebalance nervous system function, helpful supplemental nutrients, peer support options and so on. Complex conditions often benefit from combination tactics.

  In the meantime leaning on loved ones for extra hands-on help around the house, childcare assistance or lending an occasional ear to listen without judgement can offer release while professionals assess what customized treatment makes most sense long-term. You don’t have to suffer solo or solve everything overnight.

  Lastly know that WAHM stress accompanied by increased anxiety, low moods or feeling emotionally exhausted is incredibly common but also treatable through self-compassion plus consistent professional support. You deserve to feel stable, empowered and back in joyful command of your new normal soon!