5 tips to reduce parental burnout

​​Since the pandemic last year, stress levels across America have continued to increase. Many families may be experiencing increased stress due to working from home, serving as their kids’ teacher, employment loss, or stress due to significant life changes as a result of COVID-19. High levels of stress for an extended period of time can lead to psychological burnout.

Tips for Reducing Parental Burnout
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We all experience stress in our lives at some point. However, for some, engaging in healthy coping strategies can help to reduce burnout. Below are five evidence-based self-care suggestions:

1. Practice mindfulness. Mindfulness is a mental state in which an individual focuses on being present in the moment while calmly accepting their thoughts, feelings, and sensations. Psychological studies have demonstrated how mindfulness can help reduce the risk of burnout and mental health difficulties. Considering finding books on mindfulness or using apps that provide tools on engaging in mindfulness.
2. Avoid rigid thinking patterns. As psychologists, we are aware of the connections between our thinking, mood, and behavior. Research shows that positive thinking can help to reduce burnout. Consider how you approach your day — especially if you are working from home or have kids homeschooling. Given the stress of the pandemic, be mindful of your resources that can help prevent burnout. Determine ways to incorporate breaks in your day and avoid rigid expectations that don’t allow you to give yourself grace. It’s okay if everything doesn’t get done on a particular day.
3. Maintain physical activity. Engaging in physical activity and exercise can play an important role in stress reduction. Try to include some movement in your day to help prevent burnout. Go for a walk, exercise at home, or incorporate stretch breaks in your day while working from home. Studies have shown that using exercise can play a significant role in reducing symptoms of anxiety, depression, and stress.
4. Seek social support. Identify your support system to help prevent burnout. For example, it may be helpful to talk with a friend about your favorite tv show, podcast, or a recent movie that you watched. Social support is very important given the limitations with COVID-19 and safely practicing physical distancing. If you feel that you are unable to confide in a close friend or family member, it may also be helpful to consider locating a licensed mental health therapist or psychologist that can help you with identifying strategies to cope with stress.
5. Take a break and unplug. Given our current society, it can be difficult to step away from technology or the constant news cycle. For some people, it can be a challenge to switch off work after hours — which could increase the risk of burnout. Monitor your intake of news and how much time you spend on technology such as Facebook or Instagram. Although technology can serve as a stress reducer, research also shows that too much use of social media can have negative impacts on mental health. 

A version of this post was co-authored by Jasmin S. Searcy-Pate, Ph.D. and Erlanger A. Turner, Ph.D. for Psychology Today.