Utterly Exhausted As A Mom? Here Are 7 Ways To Get Your Energy Back

It really is possible — here's how.

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Well all know that being a mom is not only the toughest job in the world, but it can also be the most exhausting job in the world.

It starts when you have your first newborn, and you're physically exhausted from sleep deprivation — and for some moms, this exhaustion never seems to end. Whether you're dealing with monsters in the closet for your toddler or staying up late to meet a deadline at work, there always seems to be a reason moms are tired and feeling burnt out. 


And not only are you physically exhausted, but you're emotionally tired, as well.

Being a mom has no off days, vacations or sick days. The emotional drain of always being available, giving all of yourself and worrying on a daily basis can take a toll, as well. We know that it’s part of the job description, but it still doesn’t make it any less difficult to deal with. 

These constant feelings of exhaustion can lead to burnout — mommy burnout that is.


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After seeing many women in my private practice for years, who are self-reported to be “sick and tired” in the literal and figurative sense — what I describe as mommy burnout — I decided something needed to be done about this burnout epidemic.

That's why I often share university-researched tips for regaining energy with these burned out women and even wrote a new book about it, called Mommy Burnout: How To Reclaim Your Life And Raise Happier Children In The Process.

And the good news is: The women experiencing burnout who have tried these tips say they truly make a difference.


So, here’s to your health and happiness! Try these 7 ways to stop mommy burnout and start feeling like yourself again: 

1. Exercise regularly.

Don’t skip the physical activity when you feel tired or burned out. Your body actually creates energy when in motion, so it helps to do regular, low-intensity workouts — even while fighting fatigue and mommy burnout.

2. Drink more water.

Because fatigue is a first sign of dehydration, drinking more water can help give you the hydration you need to feel energized again and overcome your symptoms of burnout.

Be mindful of the heat, level of humidity and altitude that you are in, as those are factors that can more easily dehydrate you.


3. Get some sleep.

We have all heard that we need 7-8 hours of quality sleep a night to stay healthy. What you may not know is that women are lighter sleepers than men; therefore, we generally get more disrupted sleep than men.

To counteract this hurdle in your mission to overcoming mommy burnout, try getting on a bedtime routine yourself (just like you'd set for your kids) and stick to a schedule of sleep and wake times for optimal sleep and healthier, long-term sleep habits.

RELATED: 5 Kid Punishments That Are A Lot Better Than Time-Outs

4. Eat a healthy diet.

Breakfast is still the most important meal of the day, but unfortunately, it's one that busy moms often skip.


To make committing to a nutritious breakfast easier, keep healthy foods stocked in your kitchen for quick grab-and-go natural sources of energy. Nutrition experts suggest almonds, beans, oatmeal, bananas, seeds, oatmeal and whole grain breads as smart breakfast choices to jump-start your day.

5. Set your intention.

If you had more energy, what would you do with it? I suggest journaling as a positive habit all the time, but specifically in the case of battling exhaustion and mommy burnout, I find it helps moms feel more motivated to “dream” for a minute about what you would do if you had more energy.

By journaling about the possibilities and setting an intention for yourself, it helps give you direction and motivation to make the healthy lifestyle choices you need, in order to get your energy back.


6. Practice stress management.

Yoga, meditation, walks, and deep breathing are staple elements of any good energy plan. These types of tools not only give you physical energ,y but also restore you mental clarity and help you make better decisions — all of which can help you in your quest to overcome mommy burnout.

7. Rule out medical causes.

If you have tried all of these tips for two weeks consistently and do not notice an improvement in your energy levels, you may want to see your doctor to rule out other causes of fatigue, which may include anemia, thyroid issues, heart disease or diabetes just to name a few.

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Dr. Sheryl Ziegler is a mother, Doctor of Psychology, speaker, and author of Mommy Burnout: How Addressing Yours Will Make You A Better Mother And Create A Better Life For Your Children. You can follow her parenting advice in her newsletter by signing up today or visiting mommyburnout.com.


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