Preventing Burnout as a New Mum: A Personal Journey

Preventing Burnout as a New Mum: A Personal Journey

Being a new mum is a beautiful, rewarding experience, but it can also be incredibly challenging, especially when you're juggling full-time employment. As a mum of one energetic little girl and a professional working full-time, I know firsthand how overwhelming it can be. Burnout is a real risk, and it's crucial to find ways to manage your responsibilities without losing yourself in the process. Here, I'll share my journey and the strategies I've found helpful in preventing burnout as a new mum.

Understanding Burnout

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress. It can manifest as fatigue, irritability, difficulty concentrating, and a lack of motivation. For new mums, the pressure of caring for a newborn, managing household duties, and maintaining a career can easily lead to burnout if not addressed proactively.

1. Prioritise Self-Care

One of the most important lessons I've learned is that self-care is not a luxury—it's a necessity. As a new mum, it's easy to put your own needs last, but doing so can lead to burnout. Make time for activities that rejuvenate you, whether it's a hot bath, a good book, or a walk in the park. Remember, you can't pour from an empty cup, so taking care of yourself is essential for taking care of your family.

2. Establish a Support System

Having a strong support system is vital. For me, this includes my partner, family, friends, and even professional help like a babysitter or nanny when needed. Don't be afraid to ask for help and lean on those around you. Sharing responsibilities can ease the burden and provide much-needed breaks.

3. Set Realistic Expectations

As new mums, we often hold ourselves to impossibly high standards. I learned the hard way that trying to do it all perfectly is a recipe for burnout. Set realistic expectations for yourself and accept that it's okay to have an imperfect day. Some days, just getting through the day is an achievement in itself.

4. Create a Routine

Having a routine can bring a sense of order and predictability to the chaos of motherhood. Establishing a schedule for work, baby care, and personal time helps manage your time more effectively. It also creates a sense of normalcy for your child, which can be comforting for both of you.

5. Prioritise Sleep

Sleep deprivation is one of the biggest contributors to burnout. While it might seem impossible with a newborn, prioritising sleep whenever possible is crucial. Nap when your baby naps, and don't hesitate to go to bed early. If you're struggling, consider sleep training methods or consulting a sleep coach.

6. Mindfulness and Meditation

Practicing mindfulness and meditation has been a game-changer for me. It helps me stay present, reduces stress, and promotes emotional well-being. Apps like Headspace and Calm offer guided meditation sessions that are perfect for busy mums. Even a few minutes a day can make a significant difference.

7. Stay Active

Physical activity is a great way to boost your mood and energy levels. Finding time for exercise can be challenging, but incorporating even short bursts of activity can help. Whether it's a quick workout at home, a walk with your baby, or a yoga session, staying active is beneficial for both your physical and mental health.

8. Balance Work and Motherhood

Balancing work and motherhood is no easy feat. For me, it involves setting clear boundaries between work and family time. When I'm at work, I focus on my tasks, and when I'm with my daughter, I give her my undivided attention. It's important to communicate your needs with your employer and explore options like flexible working hours or remote work if possible.

9. Connect with Other Mums

Connecting with other mums who are going through similar experiences can provide comfort and support. Join parenting groups, online forums, or local meet-ups to share tips, vent frustrations, and celebrate milestones together. Knowing you're not alone can be incredibly reassuring.

10. Practice Gratitude

Amidst the chaos, it's important to take a step back and appreciate the positives. Practicing gratitude helps shift your focus from what's stressful to what's joyful. Keep a gratitude journal and write down a few things you're thankful for each day. This simple practice can improve your outlook and reduce feelings of burnout.

Recommended Reads

For more insights on preventing burnout and managing motherhood, consider reading:

• “The Whole-Brain Child” by Daniel J. Siegel and Tina Payne Bryson

• “Mommy Burnout” by Sheryl Ziegler

• “The Fourth Trimester” by Kimberly Ann Johnson

Final Thoughts

Preventing burnout as a new mum is about finding balance and being kind to yourself. I am two years in by the time I am writing this post and I can assure you I am nowhere near perfect at it. Take your time. It's a journey that requires patience and self-compassion. By prioritising self-care, establishing a support system, and practicing mindfulness, you can navigate the challenges of motherhood and full-time employment without losing yourself in the process. Remember, you're doing an amazing job, and it's okay to take it one day at a time.

Love & light,

Mags x