If You Experience Burnout, Acknowledge It and Take Steps to Address Role Overload.

Burnout? Oh, you mean that feeling when you’re running on three hours of sleep, reheating your coffee for the fourth time, and wondering if you can outsource bedtime to the family goldfish. If you’ve ever fantasized about hiding in the bathroom just to breathe (or, let’s be honest, scroll memes), this is your sign: it’s not just you, and yes, there’s a way out of the hamster wheel. Spoiler: it doesn’t involve cloning yourself. Let’s talk about not losing your mind (or at least, not all at once).

Acknowledging burnout actually helps your brain chill out (a little). By naming what you’re feeling, you reduce stress hormones and give your mind permission to stop pretending everything’s fine. Addressing overload—by asking for help, setting boundaries, or just taking five minutes to stare at a wall—can boost your mood, improve your patience, and model healthy coping for your kids. Brains love honesty and breaks, even if they’re mini.

How to do it

Step 1: Admit you’re fried. Seriously, say it out loud.

Step 2: Pick one thing—just one!—to hand off, postpone, or drop-kick off your list.

Step 3: Tell someone you trust (partner, friend, or even your reflection in the microwave) that you need a break. Then actually take it, even if it’s just a solo walk to the mailbox.

Repeat these steps as necessary.

Key Tips:

  • Saying it out loud helps you acknowledge your feelings.
  • Focus on just one task to remove from your plate—don’t try to do everything at once.
  • Reaching out, even in a small way, can make a big difference.
  • Taking a break, no matter how short, is important for your well-being.
  • Remember: You’re not failing, you’re human.

When you first look in the mirror each morning.

Say (out loud or in your head), 'I feel [insert emotion] today.'
Smile at yourself or do a tiny victory fist pump in the mirror.
Put a sticky note on your bathroom mirror that says 'Check-in: How fried am I?'

Every time you unlock your phone.

Take one deep breath and notice how you’re feeling.
Whisper, 'Still standing!' or send yourself a thumbs-up emoji.
Save a funny meme or calming photo as your phone background.

When you feel overwhelmed or stuck.

Text one person: 'Can you help with [thing] today?'
Treat yourself to a favorite snack or take 30 seconds to just sit and do nothing.
Make a list of 3 people you can text for help (partner, friend, grandparent).