Being a working mom is hard. Being a working mom during and in the slow aftermath of a global health crisis and pandemic is beyond hard. Things were already challenging before the pandemic, from working in and outside of the home, wearing too many hats to remember, and dealing with pressure both at work and at home. After over 18 months of remote working and homeschooling children, managing the home and career front, and struggling to keep their sanity intact in the face of school and daycare closings along with a pressing lack of childcare, working mothers are tapped out. About two million women have left the workforce entirely already as a result of the pandemic.
As a matter of fact, according to a CNBC poll, 9.8 million U.S. working moms are suffering from burnout. Just from the sheer fact of being a working mom, women are 28% more prone to burnout than their male counterparts. Most instances of burnout happen because of lack of support, both professionally and personally.
However, most working moms do not recognize or acknowledge burnout until it reaches a critical point. Yet, it is a valid and recognized health condition, which has actually been added as a syndrome to the International Classification of Diseases by the World Health Organization (WHO). The WHO defines it as “chronic workplace stress that has not been successfully managed”. Dr. Sheryl Ziegler, author of “Mommy Burnout”, adds: “The pandemic has revealed how closely tied mental health and stress are and I think a lot of people have hit their breaking point and they just can’t get by anymore.”, on a CNBC interview.
Burnout manifests itself as a host of signs, including:
- Feelings of exhaustion
- Feeling unproductive
- Depersonalization (feeling cynical, disconnected and unmotivated)
- Insufficient or poor self-care
- Poor sleep
- Concentration problems
- Mood instability
- Feeling isolated
- Physical symptoms such as headaches, chest tightness, and stomachaches
If you recognize any of these signs in yourself or someone you know, here are a few tips to cope:
- Acknowledge the problem
Be honest with yourself and others. When burnout occurs, the temptation may be to isolate and disconnect from others. Instead, consider reaching out to friends, family and using therapy as a way to cope.
- Seek help
Burnout is a clear indication that you need help. Whether it’s asking your partner to pitch in more with household chores and parenting responsibilities, hiring a housekeeper, or requesting a more flexible schedule at work, tap into your network to get some help.
- Set boundaries
Learn the art of saying no, or at least taking the time to consider requests coming your way. You don’t have to do it all or say yes to every demand on your time, space or energy.
Create some boundaries between your various tasks, as well as between your personal and professional spheres.
- Schedule some time for yourself
This may be easier said than done, but it’s absolutely crucial to set some time for yourself to tend to your own self-care. Whether it’s waking up a bit earlier to read and journal, or saving some time for yourself in the middle or at the end of the day, carving some time out of your busy schedule can help relieve a lot of stress.
- Create a routine
A lot of stress is created by blurring the lines between work and life, as well as parenting and other areas of our lives. Instead, consider setting up a flexible, predictable routine that separates your work and personal lives.
- Stop multitasking
Research has extensively proven that multitasking is not effective, and can actually be counter-productive. Instead, consider switching your approach to focus on one task at a time.
- Lower the bar on expectations
Last but not least, consider lowering the bar on your high personal and professional expectations. Instead, focus on building simpler habits such as meditating and getting adequate rest.
How have you been coping with burnout as a working mom?
The Corporate Sis.
