Episode #48 What to do when you feel burned out and depleted?
“What do you do if you feel completely depleted as a parent and you feel like you are just kinda burned out as a mom? I have given so much to my kids, starting when my first son was born, and 6 years later I’m completely depleted. I don’t like the version of me I am now. I feel like I’m not showing up as my best and I don’t know what to do to change it.” Carrie
My heart goes out to you. I have totally been there and I think it’s wonderful that you have enough self awareness to notice how you are feeling, identify it, and ask for help. This is a big and very important first step.
It also gets me excited! I know exactly what to do to help you get back on track. I feel like helping moms find their way is my life’s calling, and I KNOW how much better your life is going to get from this point on. If you relate to Carrie, schedule your free coaching call at www.LifeCoachingforParents.com
Parent Educator Answer
Conventional wisdom on this topic of what to do when you feel depleted and burned out as a mom, leads me to talk about the two dreaded words for Supermoms: self care.
To me, a Supermom is someone who goes ALL IN on parenting. We try super hard to do everything right for our kids, not realizing that our expectations are a bit perfectionistic. We think that a good mom “does everything right for their kids.” There is no “it takes a village” for a Supermom! We assume a lot of responsibility (even if that means managing our nannies, husbands, housekeepers and grandparents while they help us!). If our kid needs us, we. are. there.
This type of vigilant, hard working, self-sacrificing parenting can only last so long before it becomes depletion and exhaustion.
Caring for our kids makes us feel capable and responsible but when it comes to caring for ourselves, it’s a struggle.
Self care can be defined as the practice of taking an active role in protecting one’s own well-being and happiness.
Self care can be anything that gives your mental, emotional, or physical health a boost: Sitting in the sunshine, folding laundry while watching your favorite show, yoga class, going for a walk, getting together with girlfriends for a “vent session”, scrapbooking, playing piano, or singing.
Self care is very individual but includes taking care of your body’s health (exercise, massage, and nutrition), your mental and emotional health (meditation or life coaching), social support (friends, online groups, even authors and TV shows) and most importantly, connecting with YOURSELF.
Here are examples of ways my clients take care of their bodies:
Yoga, swimming, dance class, running, soccer team, tennis, etc. Also, putting on favorite music and dancing while cleaning, walking the dog while listening to a favorite podcast, starting a hiking club, or joining a stroller walking mom group. Don’t forget about eating healthy, getting your hair done, putting makeup on, receiving massages and mani/pedi’s. Going to the chiropractor, acupuncturist, esthetician, anything that puts loving attention on your body.
Here are examples of ways you can take care of your mental and emotional health:
Meditation, life coaching, counseling/therapy, online support groups. Even finding authors you resonate with, TV shows that light you up, movies that speak to you. Online support groups like Supermom is Getting Tired, venting with girlfriends (anything with girlfriends!).
Most right brained activities give our brains a break. Pick your favorite: doing puzzles, creating art, playing or listening to music, reading books or listening to audiobooks, cooking, decorating, designing, organizing, gardening, window shopping, crafting, planning a vacation, daydreaming.
You certainly don’t have to do all of these, but I have never seen a depleted mom who has a regular habit of prioritizing self care.
The most important self care you can do when you are feeling depleted is to RECONNECT WITH YOURSELF. Most moms who find themselves in Carrie’s shoes say something like “I feel like I’ve lost myself.” If you have a life filled with self care activities, it’s hard to feel lost and depleted because you have to pay attention to YOU and notice whether your activities feel good to you or not.
Life Coaching Answer – What gets in our way from self care?
SO MANY THINGS!
Has neglecting yourself become a habit? Are you believing self care isn’t important? Do you think you have to be with your kids 24/7. Are you “too tired” to do something that GIVES you energy? Are you unsure which self care activity will help you feel better? Do you think taking care of yourself somehow takes away from caring for your children?
When I first started going through my life coach training program with Martha Beck, I was asked difficult questions that I could not answer.
“What would you do if you knew you could not fail?”
“What would you do if you could not care what people think?”
“What do you really, really, really, really want?”
“What is your wildly improbable goal?”
I didn’t know how to dream about possibilities for myself. I didn’t know what I wanted.
I could tell you what my kids want, what my husband wants, what parents wanted for me. I could even tell you what I was SUPPOSED to want. But I had never asked myself those kinds of questions and so I couldn’t come up with any answers. I didn’t know how to dream about what could be. How could I ask for what I want if I didn’t even KNOW what I wanted?
The way I start my clients back into this journey is of connecting with themselves is this:
Imagine you had a secret bonus day snuck into the middle of your week. You fall asleep like normal but in the morning you wake up in a different bedroom in a different location. The rest of your family will stay asleep while you get to do anything you want to do, without anybody knowing. There are no rules and no judgements on this dream day. You can wake up next to Brad Pitt with Zach Efron massaging you and Justin Timberlake serenading. Even laws of physics don’t matter. If you want to wake up in Hawaii and fall asleep in Italy and the time zones don’t make sense, no worries.
If Carrie was on the phone with me, I’d ask her to close her eyes, and before she opens them in this new bedroom, I would ask her to notice what the sheets feel like. Are they silk, flannel, or cotton? Then I would tell her to imagine opening her eyes and noticing what color they are.
I don’t want you to THINK about what color or texture you want them to be. I want to bypass your thinking brain and move into your intuitive brain that already knows what you want. Our brains block us from KNOWING what we want because we think “I can’t have that”, “It’s not practical”, “I’ve always preferred something else” or “What will people think”. Send your thinking brain away for a bit and just notice what you see in your mind’s eye when you think about your ideal, dream day.
Notice what the sheets feel like, notice what color they are. Put your feet on the floor and notice what kind of flooring there is: wood? Carpet? Tile? Then stand up and walk to the window, what do you see when you look outside? Describe the view.
What do you feel like doing? Do you want to go out there? Get dressed? Have a cup of coffee and sit on the porch? What would feel most delicious to you?
After you do your preferred activity, then what do you feel like doing? What would you eat for breakfast on your ideal day? Would you prepare it yourself or just have it magically appear?
When you feel ready to get dressed, notice what type of clothes are in your closet and what you feel most drawn to wear. Once dressed, what will you do or where will you go?
As my clients imagine this fantasy day, I am listening for themes. Is she craving solitude or company? Is she yearning for adventure or peace? Does she want recognition and validation? A way of expressing herself creatively? Sensory rich experiences, physical activity, or rest?
I have no idea what my clients need to feel better and enjoy their lives more. I just ask the questions to get them out of their own way so they can find out for themselves.
Once you start paying attention to the feelings and activities you are yearning for, take a look at the beliefs that are keeping you from going after them.
“I have to put my kid’s needs before my own.” and “I don’t know what to do.” are probably the most common and toxic beliefs.
The smallest step I recommend you take is to set a timer on your phone 5 times a day asking yourself the question, “What am I feeling?” (Notice it’s not HOW). Try and come up with a one word emotion. Even if you don’t have an answer, just asking yourself the question will get you back on the path to reconnecting with you.
A bigger action step I recommend is right now, book yourself two nights in a hotel room by yourself. When you have a full day away from your daily life, to do whatever you feel like doing, and no one else around to distract you, you are forced to ask and answer the question, “What do I feel like doing?”
Being able to go where you want, eat what you want, go to bed when you want, read or watch whatever you want is HEAVEN and such a necessary step to get you back to feeling like you again.
Supermom Kryptonite – Putting yourself last
It is a slippery slope. In order for babies to survive, we have to put their needs before our own. Toddlers will get into all sorts of trouble if they aren’t supervised diligently and constantly. Taking care of our babies fills our brain with oxytocin which bonds us and feels amazing. We love making our kids happy and seeing the world through their eyes. There are moments when ignoring ourselves and focusing exclusively on our precious ones feel amazing. Taking care of someone else can give purpose and meaning like we’ve never had before.
But there is a cost to getting into the habit of putting the needs of your children before your own. When no one asks us “How are you feeling?” “What do you want for dinner?” “What do you feel like doing today?” We stop asking ourselves these questions. Our families and our friends start asking about the kids instead of asking about us. Over time, we feel depleted and lost because WE aren’t front and center in our lives anymore. We lose connection with our essence; our spirit. Getting it back isn’t difficult, it WANTS to come back, but it does take time and attention.
I created a Supermom Challenge to help moms who feel lost and depleted, reconnect with their essence. It’s 15 minutes a day of journal exercises to get you reconnected with you and what you want. Right now I share it with my clients but I’m going to open it up to everyone and do it as a new year’s resolution challenge inside my Supermom is Getting Tired Facebook Group.
Supermom Power Boost – Forward Momentum
A body in motion tends to stay in motion. A body at rest tends to stay at rest. When you are feeling really depleted and down in the dumps, it can be hard to make big changes, even if you really want to.
If you feel like you are drowning, the trick is to make one small change to start the momentum going in a positive direction. Let’s say you binge watch netflix and drink wine every night and you’d really like to go to the gym instead. This can feel really overwhelming and hard to do.
Start by changing one small thing, like watching netflix and drinking wine in the bathtub. Try switching to sparkling wine, going to a movie theater, or switching up your routine by showering and getting your pajamas on first.
Changing one small thing will get you out of your rut, create some new synapses in the brain, and give you some forward momentum. Once the ball is rolling in a good direction, your positive emotions will give you some confidence and motivation to keep you going.