There’s a 10-item scale you can fill out to reveal your level of burnout and determine what kinds of strategies might help to manage it. It was used for the “Pandemic Parenting” survey and is available in the report. I encourage parents to use it. It’s so important to identify when you’re feeling burnout so you can do something before you start becoming that parent you don’t want to be.
Download a guide to help you determine your level of burnout and when you should get help.
Examine your resources and your stressors and try to plan ways in which you can increase the resources you need and decrease your stressors when able. When you’re exhausted and feel like you just can’t do another thing, you can look back on the plan and say, “OK, here’s one thing I can do today to help myself.”
And, remember, you can’t do it all.
Doing the research for this report helped me look at my resources and my stressors to try for some balance. And it taught me to say “no” (I used to say “yes” to everything) and to work to prevent myself from feeling guilty.
Another important way I’ve found to cope is to connect with people I trust, especially other parents who have kids around the same age as my kids and who share the same experiences. The value of these connections can’t be overemphasized. Try to develop a network where you can have fun, laugh at circumstances and vent.
You can also find details on other strategies in the “Pandemic Parenting” report. These are things you can do right now to help alleviate burnout, such as practicing good self-care, being kind to yourself and building mental resiliency and coping skills.
Most importantly, ask for help when you need it, especially if your burnout is affecting your ability to function or concentrate. Reach out to your primary care provider or another mental health professional.
If you’re in need of emotional support, thinking about suicide or concerned about a family member or friend, the National Suicide Prevention Lifeline is available 24/7 at 800-273-8255.