The word 'burnout' is usually associated with career-related stress. But the often invisible work of parenting can take just as much of a toll on mental health as a paid job. In fact, 62% of parents feel burned out by their responsibilities as parents. according to a new study from The Ohio State University Wexner Medical Center.
This burnout can lead many caregivers to isolate themselves because they don't feel like they have the energy to maintain relationships outside of their family. According to the research, two out of three parents sometimes or often feel lonely due to the demands of parenthood.
“When we run out of energy, we withdraw,” Mercedes Samudio, a licensed clinical social worker and founder of Shame-Proof Parenting, a company that provides mental health care to parents, told CNBC Make It.
To combat burnout at home and in the workplace, follow these three steps.
1. Leverage your support system.
Talking to a friend or family member about your feelings of exhaustion or loneliness can help you feel supported.
Sam Carr, a self-described 'scientist of loneliness' and professor at the University of Bath, says many people suffer more because they try to wish away or ignore feelings of loneliness.
“There is a potential for connection in loneliness,” he told CNBC Make It. “It gives us the opportunity to have compassion for each other, to embrace each other's vulnerability.”
There is a potential for connection in solitude.
Sam Carr
professor at the University of Bath
2. Set realistic expectations.
Make sure your to-do lists match your energy levels.
One way to put this into practice, Samudio said, is to write down your goals and reassess them every week to see if they're working or if they need adjustment.
Holding yourself accountable to an unrealistic to-do list will only increase your burnout.
3. Take small moments for yourself.
Create rituals in your life that give you energy.
Aliza Pressman, author of “The 5 Principles of Parenting: Your Essential Guide to Raising Good People,” told CNBC Make It that small meditation can help you better regulate your emotions.
If you have time to meditate for 20 minutes every day, that's great. Most parents don't.
Instead, try to reflect during your daily tasks, such as brushing your teeth or walking to the mailbox.
This can help you curb burnout and be more present at work and for your children.
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