Dear Burnt-Out Mom, overwhelmed much? About to lose it? Hold on, don’t give up now.
If you’re reading this while reheating your coffee for the third time, dodging Legos, or yelling from the laundry room like a banshee—hi. You’re in the right place.
You’re the mom doing it all: cooking, cleaning, coordinating, reminding everyone 14 times to put their shoes on, and somehow still firing off coherent emails to your boss. Meanwhile, the rest of your household is either glued to a screen or asking what’s for dinner before you’ve even had lunch. Clearly, you’re at risk of becoming a burnt-out mom.
You’re exhausted. You’re frustrated. And you are this close to losing it.
Let me say this louder for the people in the back:
You didn’t make the mess alone, and you shouldn’t be the only one cleaning it up.
If you’re a busy working mom who’s just trying to survive the week, here are five realistic self-care tips that don’t require a trust fund, nanny, or overnight retreat.
1. Coping Strategies: Because Screaming Into a Pillow Isn’t a Long-Term Plan, Dear Burnt-Out Mom
Stress is a given—especially if you’re juggling work, kids, a partner, military life, pets, bills, and surprise PCS orders. But how you manage that stress? That’s where the magic is.
Whether it’s therapy, journaling, hiring a house cleaner, meditating in your closet, or texting your best friend a string of unhinged voice notes—find your thing. Even “strategic ignoring” counts as a coping mechanism.
Yes, that means you’re allowed to pretend you don’t hear “Mom! Mom! Mooooom!” for 60 seconds. Sometimes after I get out of work, I will park in a random parking lot and listen to music for 20 minutes.
And I’m not sorry for that. You have to do something to cope.
2. Get Some Vitamin D Before You Lock Yourself in the Bathroom Again
A 10-minute dose of sunlight can lift your mood more than binge-scrolling TikTok in the pantry while hiding from your kids.
Take a walk, chase your dog, or lie flat on your back in the grass like you’re on vacation. Bonus points if you can sneak in some movement—it gets those happy hormones flowing and reduces the urge to yell like a deranged sea captain.
3. Lower Your Standards, Dear Burnt-Out Mom: Nobody’s Dying If You Skip Laundry Today
Repeat after me:
“Good enough is good enough.”
The laundry pile can wait. The dishes can hang out in the sink. You live in your house—it doesn’t need to look like a Zillow listing. Shove it in a closet and go take a nap.
That’s not laziness. That’s self-preservation.
4. Boundaries: Learn to Say ‘No’ Without a TED Talk
You don’t owe anyone an explanation for needing space or help. Practice these magical phrases:
- “Not today.”
- “I can’t take that on.”
- “Figure it out.”
- “No, thank you.”
Want to raise responsible kids? Let them deal with the consequences of their choices. No clean socks? So sad, so sorry. Did I not tell you six times to make sure your dirty laundry is in the hamper? Life lesson learned.
Boundaries are what protect your sanity and teach others how to respect your time.
5. Time for You: Because Martyrdom Isn’t a Parenting Strategy
You’re not a machine. You’re not a martyr. You’re a whole human being who deserves joy.
So go do you:
Paint your nails. Call your funniest friend. Read that book you keep moving from room to room. Stare at the wall and breathe.
Refilling your own cup doesn’t mean you’re abandoning your family. It means you’re showing up for them as your best (non-screaming) self.
Start Small. Stay Sane.
Pick one of these. Just one of these self-care tips can make the difference today.
It doesn’t have to cost money. It doesn’t have to be big.
But do something for you today.
Because when you take care of yourself, you’re not being selfish—you’re being smart. You’re choosing survival over burnout, joy over resentment, and you over martyr mode.
What’s Your Go-To Burnt-Out Mom Survival Trick?
Comment below or share this with another mom who’s on the edge and needs a laugh, a cry, or just a quiet moment to herself.
Or all three of these. #tagme
