Feeling Worn out as a Parent? You are not Alone!

Author: Jonathan Jenkins BSN, RN

Jonathan is a passionate registered nurse with six years of diverse experience in the healthcare industry. Throughout his career, he has worked in various healthcare settings, including hospitals, home health, hospice, long-term care, and administration, where he has demonstrated dedication and compassion in caring for patients.

Beyond his professional life, Jonathan finds fulfillment in his role as a father to two energetic toddlers. His experiences as a parent have enriched his perspective on life, love, and the importance of nurturing relationships. He embraces the challenges and joys of parenthood with enthusiasm and a sense of wonder.

Currently, Jonathan is eagerly anticipating the arrival of another bundle of joy in June 2024, further enriching his family and expanding his capacity for love and understanding. In his spare time, he enjoys spending quality moments with his family, exploring the outdoors, and indulging in his passion for writing.

Through his writing, Jonathan seeks to share his insights and experiences as a nurse, parent, and individual navigating the complexities of life. He aims to inspire and empower others to embrace the journey of caregiving, parenthood, and personal growth with grace and resilience.

Do your kids have you feeling run down? Is a caffeine addiction the only thing keeping your engine running? Well, you are not alone. Between juggling work, household responsibilities, and the endless demands of caring for your children, it becomes easy to neglect your own well-being. However, prioritizing self-care is important for your health and happiness and essential for being present and engaged with your family.

??????????? Upwards of 5 million parents battle with feeling worn out. Children of all ages come with their own set of obstacles. Yes, they are a joy, and we should cherish every memory, but from the day we became parents, our lives have never been the same. Our lives become dedicated entirely to the well-being and happiness of that little bundle of joy. Unfortunately, our self-care, mental, physical, and spiritual well-being take the back seat.

What does “Parental Burnout” look like?

Parental burnout can have a systemic interaction with our well-being. It can affect our sleep, mood, thoughts, behaviors, hormones, and physical well-being. Symptoms can range from mild to severe and lead to a decrease in satisfaction and quality of life. Prolonged burnout can interfere with the bond between parent and child as well. It is important to recognize symptoms and seek help as soon as possible.

Mild symptoms include:

• Irritability
• Decreased bond with children.
• Feelings of worthlessness
• Persistent Headaches
• Exhaustion
• Decreased Sex Drive
• Fatigue

Severe symptoms include:

• Suicidal Ideation
• Homicidal Ideation
• Hormonal Imbalances
• Substance Abuse
• Sleep Disorders

? Symptoms could present themselves in subtle manners. Lashing out for seemingly no reason, becoming enraged at insignificant events, getting no sleep despite full-body exhaustion, etc. 3Studies have shown that parental burnout can lead to a rise in child-directed aggression and increase the risk factors for children to develop anxiety, depression, aggressiveness, and academic burnout.

?Causes

Research indicates cultural beliefs play a large role in parental burnout. Western Cultures have a higher rate of burnout than Eastern cultures.

●?????? Competition: Comparing your children or parenting styles to others

●?????? Lack of Support: No spousal or grandparent help

●?????? Being a perfectionist: Having standards that are too high.

●?????? Preexisting Stressors: Children with disabilities and single parents

●?????? Preexisting Condition: Mental Health Disorders and Chronic Illnesses

Identifying what is causing your burnout is an important first step. Acknowledging the cause will significantly increase your coping ability and reverse your burnout.

Treatments

Treatments for parental burnout will be based on your specific symptoms and causes. Treatment can range from medication to psychotherapy. Your healthcare provider can recommend treatment based on your overall symptoms. It is also important to evaluate your stressors in life and if applicable, talk to your significant other about what you are going through and ask for help. Support from your spouse can go a long way.?

Medication

??????????? Your provider may recommend anti-depression and anti-Anxiety medication to assist in your mood and behavior. If you have insomnia or difficulty sleeping, your prescriber may also prescribe a sleeping aid.

Side effects

Common side effects could include:

●??????? Loss of appetite

●??????? Dizziness

●??????? Headaches

●??????? Indigestion

●??????? Dry Mouth

●??????? Weight Gain??????? ?

Talk to your healthcare provider if you experience any side effects.

Therapy

Psychotherapy can be beneficial just from the standpoint of being able to speak to someone outside of your home. The therapist may recommend some lifestyle changes:

• improving communication with significant other,
• hiring a babysitter,
• prioritizing one's self-care,
• implementing “me time" - Me time would be a time of the day or week that you aside just for you to do anything that you want without the feelings of guilt.

Speaking to a therapist would aid in identifying the causes behind burnout. With the help of a therapist, your quality of life and parenting approach could improve.

Self-Care

Improving our overall self-care can increase our quality of life and decrease parental burnout. Self-care could include:

• Prioritize sleep: Set a bedtime routine with your children.
• Communication: Communicate openly with your partner, tell them what you need
• Exercise: Exercise has been shown time and time again to improve our mood, through the release of endorphins.
• Connection: Connect with friends and family, make plans, go on trips, anything to maintain contact to decrease loneliness.

Improving our quality of life on our terms can improve self-esteem, satisfaction, and quality of life. ?

?Summary

Parental Burnout affects around 5 million parents in the United States. If you are feeling run day or worn out. You are not alone. Look at your daily routines, actions, and support systems. Identify the symptoms and analyze what may be causing you to feel this way. If you can improve your situation through self-care techniques and support systems, then do it. But do not be afraid to speak to your healthcare provider or therapist if self-care is not a ticket. The parent-child bond is delicate and can determine the future of your children's success. ?

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References

1Abramson, A. (n.d.). The impact of parental burnout. https://www.apa.org. https://www.apa.org/monitor/2021/10/cover-parental-burnout

2Centre of Perinatal Excellence (COPE). (2023, September 17). Parental burnout - COPE. COPE. https://www.cope.org.au/new-parents/emotional-health-new-parents/parental-burnout/

3Ren, X., Cai, Y., Wang, J., & Chen, O. (2024). A systematic review of parental burnout and related factors among parents. BMC Public Health, 24(1). https://doi.org/10.1186/s12889-024-17829-y

4Side effects - Antidepressants. (2021, November 18).? nhs.uk. https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/medicines-and-psychiatry/antidepressants/side-effects/

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