Overcoming mom burnout: 6 ways to feel like yourself again

Having a baby is one of life's joys, but there can be challenging times. The baby is finally sleeping, but you're lying awake at night. Your body aches, your mind races with endless to-do lists and you wonder when you’ll next have time for just yourself. If this sounds familiar, you may be experiencing “mom burnout.”

Burnout is a very real condition that affects countless new mothers navigating the challenging transition into parenthood. You deserve support, rest and the opportunity to flourish—not just survive—in motherhood. 

Here’s your guide to understanding and overcoming mom burnout, so you can feel like yourself again.

What is “mom burnout”?

Burnout is a state of physical, emotional and mental exhaustion that results from being under significant stress. While burnout is usually associated with work-related stress, adjusting to parenthood and caring for a new baby while trying to maintain all other aspects of life can also lead to burnout.

Unlike typical tiredness that improves with rest, burnout is a deeper depletion that doesn't easily resolve with a good night's sleep or a weekend break.

This condition often develops gradually as new mothers (or other caregivers) pour all their energy into caring for their little one, which—although full of joy and wonder—can be a new and overwhelming experience. The constant demands of feeding, changing, soothing and monitoring a baby, combined with sleep deprivation and hormonal changes, create the perfect cocktail for burnout.

Recognizing the signs of mom burnout

Symptoms of burnout often develop slowly and can be easy to dismiss as "normal" parts of new motherhood. But it’s okay to take them seriously, and to find help and support to get you through this major life change.

Physical signs can include:

• Chronic fatigue that doesn't improve with rest
• Frequent headaches
• Changes in appetite
• Getting sick more often than usual

Many mothers notice that they still feel physically depleted even after sleeping or experience unexplained aches and pains throughout their body.

Emotional signs are equally telling. You might find yourself experiencing frequent mood swings or feeling detached from your baby or partner. Many mothers describe feeling like they're "going through the motions" rather than truly connecting with their daily experiences. Increased irritability, anxiety or feelings of guilt and inadequacy are also common indicators.

Mental signs include difficulty concentrating, forgetfulness and feeling unable to make even simple decisions. Some mothers report feeling like their brain is "foggy" or that they can't think clearly about anything beyond the immediate baby needs.

Understanding depleted mom syndrome

Closely related to mom burnout is what many experts call "depleted mom syndrome." This condition refers specifically to the nutritional, hormonal and emotional depletion that can occur during pregnancy, childbirth and the postpartum period.

During pregnancy and breastfeeding, a mother's body prioritizes the baby's nutritional needs, often at the expense of her own reserves. Essential nutrients like iron, B vitamins, omega-3 fatty acids and minerals can run low. When this is combined with sleep deprivation and the emotional demands of caring for a newborn, it’s easy for physical and mental exhaustion to set in.

Depleted mom syndrome can persist for months or even years if not properly addressed, affecting everything from energy levels and mood to cognitive function and immune system strength.

The good news is that with proper support, you can replenish your nutrient stores and restore your energy.

6 ways to recover from mom burnout

The journey back to feeling like yourself doesn't happen overnight, but with consistent effort and support (don’t forget some handy AI tools, even), it's absolutely achievable to recover from mom burnout. Here are six ways to start:

1. Prioritize basic self-care

Start with the fundamentals: eating regular, nutritious meals, staying hydrated and getting as much sleep as possible. While "sleep when the baby sleeps" isn't always practical advice, taking advantage of any rest opportunities can help. Consider asking family members or friends to watch the baby while you nap or take a shower.

2. Seek nutritional support

Work with a healthcare provider to assess potential nutrient deficiencies common in postpartum mothers. Supplements for iron, vitamin D, B vitamins and omega-3 fatty acids may be recommended based on your individual needs. Focus on nutrient-dense foods that provide sustained energy rather than quick fixes.

3. Build your support network 

Isolation often worsens burnout and other postpartum mental health struggles, so connecting with other mothers, family members or friends is crucial. Join local mom groups at the park or nearby yoga centers, participate in online communities or reach out to trusted friends. Don't hesitate to ask for specific help—whether it's lactation support, mental health resources, meal preparation, household tasks or simply just someone to listen.

4. Set realistic expectations

Perfectionism and mom burnout often go hand in hand. Release the pressure to do everything perfectly and focus on what truly matters. Accept that becoming a mom means integrating a new part of your identity—you're not trying to return to who you were before but rather learning to be yourself within this new role. And it’s okay to let yourself off the hook sometimes (or ask your partner to be more “on” the hook). Your house doesn't need to be spotless, and it's OK if dinner comes from a package sometimes. Good enough really is good enough during this season of life.

5. Practice mindfulness and stress management

Even five minutes of deep breathing, meditation or gentle stretching can help reset your nervous system. You can even search for apps on your phone for guided meditations specifically tailored to new moms and postpartum challenges.

6. Consider professional help

If symptoms persist or worsen, don't hesitate to seek professional support. Postpartum depression and anxiety are serious conditions and more than just the “baby blues,” but they can get better with proper treatment. You can start by talking to your OBGYN or primary care doctor. A mental health professional experienced in maternal mental health can provide valuable tools and support.

Interestingly, more than half (nearly 60%) of American mothers are missing their follow-up appointments, up from about 40% previously. About 6% skip visits entirely during those crucial first three to eight weeks after birth, with younger moms more likely to miss appointments than older ones. You're definitely not alone if juggling everything makes that appointment feel less urgent. 

A mental health professional experienced in maternal mental health can provide valuable tools and support. 

Rediscovering yourself as a mother

Mom burnout doesn't have to be a permanent state. With the right support, strategies and patience, you can absolutely learn to thrive in your new identity as a mother while still honoring who you are as an individual.

The journey may take time, but every small step toward caring for yourself is an investment in both your well-being and your ability to care for your family. Your sense of self is still there, evolving and growing alongside your new role. With compassion for yourself and the right resources, you can discover this integration of who you've always been and who you're becoming.

If you're experiencing mom burnout and need personalized support, consider connecting with Virtual Postpartum Care services that can provide expert guidance tailored to your unique situation—helping you and those around you navigate this new phase of motherhood.