Motherhood is a journey filled with love, joy, and endless responsibilities. But the constant demands of parenting, juggling household tasks, and managing the emotional needs of your family can lead to emotional burnout. This isn’t just about feeling tired—it’s about reaching a point where even the simplest tasks feel overwhelming, and the joy of motherhood seems out of reach.

If you’ve been feeling drained, irritable, or disconnected, you’re not alone. Emotional burnout is a common challenge that many mums face, but it’s important to address it before it takes a toll on your well-being. This blog will help you recognise the signs of emotional burnout and offer practical strategies to reclaim your energy and find balance.

1. Understanding Emotional Burnout in Motherhood

Why It Matters:

Emotional burnout occurs when the ongoing stress of managing daily responsibilities outweighs your ability to cope, leaving you feeling exhausted, overwhelmed, and emotionally detached. It’s not just about physical fatigue—it’s a state of mental and emotional depletion that can impact every aspect of your life.

Signs of Emotional Burnout:

• Irritability and Overwhelm: Feeling easily frustrated, anxious, or on edge over small things.
• Loss of Interest: No longer finding joy in activities you used to enjoy or feeling disconnected from your passions.
• Decision-Making Struggles: Difficulty making even simple decisions, feeling mentally foggy or indecisive.
• Emotional Numbness: Feeling disconnected from your family or emotionally flat, unable to engage fully.
• Persistent Guilt: Constantly feeling like you’re not doing enough or that you’re failing as a mum.

Recognising these signs is the first step toward managing burnout and taking back control of your emotional well-being.

The Impact of Burnout on You and Your Family

Emotional burnout doesn’t just affect you—it impacts your entire family dynamic. When you’re emotionally depleted, it’s harder to be patient, attentive, and fully present with your loved ones. Burnout can lead to increased tension at home, frequent arguments, and a cycle of guilt and frustration that’s difficult to break.

Prioritising your emotional health isn’t just self-care; it’s essential for creating a balanced, loving environment for your family. When you take care of yourself, you’re better equipped to care for those you love.

Practical Strategies to Combat Emotional Burnout

Here are some actionable steps to help you manage and overcome emotional burnout:

• Set Realistic Expectations: Motherhood often comes with pressure to be the perfect mum, partner, and friend. It’s important to let go of unrealistic expectations and focus on what truly matters. You don’t have to do it all—prioritise tasks that bring value to your day and let go of the rest.
• Incorporate Massage as a Key Self-Care Strategy: Massage is more than just a luxury; it’s a powerful tool to help you reconnect with your body, reduce stress, and alleviate the physical symptoms of burnout. Regular massage sessions can help lower cortisol levels (the stress hormone), improve mood, and boost overall emotional well-being. Massage provides a dedicated time to relax, unwind, and focus on yourself—something that’s often missing in the busy life of a mum. Whether it’s a full-body massage or a targeted treatment for tension in your neck and shoulders, this hands-on therapy can be a game-changer in managing emotional burnout.
• Create Micro-Moments of Self-Care: Self-care doesn’t have to mean hours away from your responsibilities. Even small moments—like enjoying a hot cup of tea, taking a few deep breaths, or spending five minutes stretching—can help reset your mind and body. These micro-moments can make a big difference in how you feel throughout the day.
• Establish Boundaries and Learn to Say No: Saying yes to every request can quickly lead to overwhelm. Set clear boundaries around your time and energy, and don’t be afraid to say no to commitments that don’t serve you or your family. Protecting your peace is a vital part of managing burnout.
• Connect with Supportive People: Isolation can intensify feelings of burnout. Reach out to friends, family, or local support groups who understand what you’re going through. Sometimes, just talking about your feelings can lighten the emotional load you’re carrying.
• Prioritise Sleep and Rest: Sleep is crucial for emotional resilience, but it’s often sacrificed in the busyness of motherhood. Create a bedtime routine that helps you wind down, and aim to prioritise rest—even if it’s just a short nap. Quality sleep can significantly improve your mood, energy, and ability to handle stress.

Reclaiming Your Energy: Finding Joy in Small Moments

Rediscovering joy in everyday moments can help lift the fog of burnout. It doesn’t have to be a big event—small, simple pleasures can reignite your sense of fulfillment. Spend time doing activities that bring you happiness, like reading a book, gardening, or treating yourself to a rejuvenating massage. These pockets of joy are vital to replenishing your emotional reserves and reminding you of the positives in your life.

Emotional burnout in motherhood is real, but it doesn’t have to define your journey. By recognising the signs and taking proactive steps to care for yourself, you can start to reclaim your energy and find balance. Remember, taking care of yourself isn’t selfish—it’s necessary for you and your family. You deserve to feel supported, fulfilled, and energised every step of the way.

Motherhood is a marathon, not a sprint. Give yourself grace, take one step at a time, and know that you’re doing an amazing job. You’ve got this, Mama!

How to Relieve Carpal Tunnel Syndrome During Pregnancy

Carpal Tunnel Syndrome is a very common condition that affects many pregnant and postnatal mamas. So I want to share with you my tips on how to relieve carpal tunnel syndrome in pregnancy.

I had this condition at the very beginning of my pregnancy with my son and it was actually the first sign that I knew I was pregnant!

The pain was absolutely horrible and I had never experienced it before.

What is the Carpal Tunnel?

The carpal tunnel is the narrow passageway found on the inside of the wrist where nerves and tendons pass from the arm into your hand and fingers.

When the carpal tunnel is compressed it will then effect the functioning of the flexor tendons and the median nerve as they pass through the tunnel.

Carpal Tunnel Sydrome can cause pins and needles, numbness and stiff painful hands. It affects 30-50% of pregnant woman, making it very common!

Conditions that can cause carpal tunnel in pregnancy are inflammation and edema (swelling), along with poor biomechanics and repetitive strain. I know that being a massage therapist and the repetitive movements of my hands and wrists are what triggered mine.

During pregnancy hormones cause retention of fluid and they also soften the ligament that forms the roof of the carpal tunnel. When this happens the nerve running through the tunnel may become squashed, resulting in pain. 

Postnatal carpal tunnel can also onset if not already present from poor biomechanics of holding the baby, and hand positions when breastfeeding. Edema and inflammation may also be present during the postnatal recovery.

Symptoms of Carpal Tunnel Syndrome:

* Pins and needles
* Numbness
* Pain (which may be worse at night)
* Burning sensation in the fingers
* Radiating pain into the arm & shoulder
* Sharp darting pains in the wrist

How to relieve symptoms of Carpal Tunnel Syndrome:

*Avoid any positions or activities that make symptoms worse
* Avoid heavy lifting
* Avoid repetitive tasks
* Elevate hand
* Sit on chairs with armrests and elevate affected hand
* Apply ice wrapped in a tea towel over wrist for 10-15 minutes every couple of hours (do not put ice directly on skin)
* Wear a compression bandage
* Wear a wrist splint (especially at night) to keep wrist straight (neutral)
* Perform regular fluid drainage massage and gentle exercises
* Gentle exercise can provide a muscle pumping action to reduce swelling
* Make a fist, then spread your fingers, move wrist forwards and backwards and bend and straighten your elbow
* Keep your shoulder, elbow and hands moving normally to stop your arm becoming stiff
* Dont leave your arm hanging down by your side for long periods of time.
* Eat less salty foods
* Lying down to rest during the day
* Elevating your legs when sitting
* Wear compression garments

I hope this information on how to relieve Carpal Tunnel Syndrome in pregnancy is helpful to you!  If you need any help or info at all, don’t hesitate to get in touch. 

Much Love,

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References: Pregnancy Massage Australia