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Stay at Home Mom (SAHM) Burnout Symptoms, Causes, and Relief

Updated: Aug 1, 2023


The rewards and stresses of being a Stay-At-Home Mom (SAHM)

Being a stay-at-home mom (SAHM) comes with its own set of rewards and stresses. One of the most joyful aspects of being a SAHM is the opportunity to bond with and nurture your children. Spending quality time with your kids allow you to witness their growth and development firsthand, creating lasting memories and strong emotional connections.


The joy of seeing your child's first steps or hearing their first words can be incredibly rewarding and fulfilling. Additionally, being a SAHM allows you to be actively involved in your children's lives, providing them with a sense of security and stability.


However, being a SAHM can also be challenging and overwhelming at times. One of the major stressors faced by SAHMs is the lack of personal time and independence. Constantly tending to the needs of your children and managing household responsibilities can leave little time for self-care and pursuing personal interests. This lack of personal time and independence can lead to feelings of isolation and exhaustion, contributing to SAHM burnout.


Understanding SAHM burnout: what it is and why it happens

SAHM burnout refers to a state of chronic stress and exhaustion experienced by moms who have the full-time job of taking care of their children and managing household tasks.


The causes of SAHM burnout can vary, but they often stem from the overwhelming demands and responsibilities associated with being a stay-at-home mom. The constant juggling of childcare, household chores, and managing the emotional needs of children can lead to feelings of being overwhelmed and burnt out. Additionally, the lack of recognition and validation for the work done by stay-at-home moms can contribute to feelings of frustration and exhaustion. It is important to understand that SAHM burnout is a real phenomenon that can have significant impacts on both the mental and physical well-being of mothers.


Recognizing SAHM Burnout Symptoms

It is important to recognize the symptoms of SAHM burnout in order to address and overcome it. Some common symptoms include not enjoying motherhood as much as before, feeling irritable and less patient, and becoming easily frustrated or disengaged. Other signs include struggling with feelings of guilt and self-doubt, and having difficulty focusing or making decisions.


SAHM burnout can also manifest as physical symptoms such as fatigue, emotional exhaustion, headaches, difficulty sleeping, and increased substance use may also be present. Feelings of isolation and a loss of personal identity are also common among stay-at-home moms, as the focus on caregiving can lead to a loss of connection with one's own interests, passions, and social support networks.


These symptoms can significantly impact a mother's well-being and overall quality of life. Therefore, it is crucial to identify and acknowledge these signs of burnout in order to seek appropriate support and implement strategies to overcome it.


Overcoming SAHM Burnout

Overcoming SAHM burnout requires a multi-faceted approach that addresses both the physical and emotional aspects of burnout.


Implementing self-care strategies is crucial for SAHMs to overcome burnout and prioritize their well-being. Self-care involves taking intentional actions to care for one's physical, emotional, and mental health. This can include setting boundaries and prioritizing personal time for activities that bring joy and relaxation, such as exercising, practicing mindfulness or meditation, pursuing hobbies, or engaging in self-reflection. Taking regular breaks, practicing self-compassion, and prioritizing self-care activities can help to recharge and rejuvenate. Additionally, delegating tasks and seeking help when needed can alleviate some of the overwhelming responsibilities of being a SAHM. Taking care of oneself is not selfish but essential for maintaining overall well-being and effectively managing the demands of motherhood.


Setting realistic expectations and boundaries, both for oneself and others, is also crucial in preventing and managing burnout.


Seeking support and building a support network is essential in combating SAHM burnout. Additionally, seeking support from friends, family, or support groups can help alleviate feelings of isolation and provide a much-needed outlet for emotional support. It is important for SAHMs to have a support system that understands and empathizes with their challenges and provides emotional and practical assistance. Reaching out to professionals, such as therapists or counselors, can provide valuable guidance and support in navigating the challenges of motherhood and overcoming burnout. Building a support network not only provides a sense of community but also offers opportunities for self-care and personal growth.


Additional tips to combat burnout:

  • Take breaks throughout the day to recharge your batteries.

  • Practice self-care by engaging in activities that bring you joy and relaxation, such as exercise, reading a book, taking a bath, or going for a walk.

  • Practice effective time management by creating a daily schedule and set realistic expectations for daily tasks and responsibilities.

  • Delegate tasks to other family members or hire outside help if possible.

  • Consider talking to a trusted friend, family member, or mental health professional about your feelings and experiences.

  • Prioritize your tasks and set realistic goals to avoid feeling overwhelmed.

  • Learn to say no to additional responsibilities when you are already feeling stretched thin.

  • Make sure to get enough sleep, eat a healthy diet, and exercise regularly to take care of your physical health.

  • Seek support from other SAHMs through online communities or in-person meetups.


SAHM burnout can happen to any mom and this phenomenon in no way invalidates you being a good mom. Moms have extraordinary abilities, but moms are humans nonetheless. By taking proactive steps to address burnout and prioritize self-care, stay-at-home moms can regain a sense of balance and well-being in their lives. Remember, taking care of your own well-being is essential for being able to care for your children effectively.


Be sure to download a printable copy of our Workbook to Overcome Burnout, which addresses other areas in your life where you may be experiencing burnout and helps you to understand the different stages of burnout. Click the link below and let us help you navigate through your healing journey.



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