Here’s the thing about mom burnout—it’s relentless.
Even though May is home to both Mother’s Day and Mental Health Awareness Month, that doesn’t mean moms (or burnout) get a break. From Spring Break to summer vacations, the planning, packing, and parenting never stop. Even the most exotic destinations can’t check mom burnout at the gate. It travels right alongside.
Moms’ mental health matters more than ever. The mental, emotional, and physical loads they carry—between work, home, and family—leave little space for self-care or even a quiet moment.
This ongoing exhaustion, often called depleted mom syndrome, is only growing.[1] Nearly half of mid-to-high-income working moms report high levels of burnout. And for those raising children without a partner, the risk is even higher.[2]
So what can be done when a stressed-out mom recognizes she’s hit burnout? What proven tools and resources help moms prioritize their mental health?
We’ve got some answers we think every mom will appreciate.
Why Mom Burnout is on the Rise
While mom burnout may feel like a modern epidemic, it’s a timeless phenomenon rooted in everything from outdated gender roles to the pressures of dual-income households. Today, it looks more like an increasingly impossible juggling act, with more balls (and the occasional flaming bowling pin) being tossed into the mix each day.
At the core of mom burnout are two underlying issues that show no signs of slowing down:
- Sleep Deprivation and Mom Burnout
Here’s a not-so-fun fact: Moms average just 5.7 hours of sleep per night.[3] That’s 1 to 3 hours below what experts recommend but also 2.2 hours less than their (often more rested) partners. Sleep deprivation affects nearly every system in the body and mind, contributing to chronic stress, emotional exhaustion, and an increased risk of anxiety or depression.[4] And yet, it’s still widely normalized. - Time and Space— When and Where?
There’s a reason the idea of a spa day became a cliché mom escape. It offers what moms rarely get: time and space away from everything and everyone who constantly needs them. Between work, childcare, and running a household, today’s moms have to-do lists for their to-do lists. And with less than 30 minutes of “me time” a day, most of that goes to the basics, like showering or brushing teeth, which is not exactly restorative.[5]
Suffice it to say, if we want to help moms prioritize mental health and truly push back against burnout, we have to start by acknowledging and addressing these root causes. And that’s something we can all play a role in.
Signs You Might Be Experiencing Mom Burnout
Recognizing the signs of mom burnout is the first step toward healing. It’s tough to prioritize your mental health when you don’t even realize you’re running on empty.
Here are some of the ways mom burnout can show up, so you can spot it in yourself or support the moms in your life:
- Stress & Sleep
High stress and sleep deprivation aren’t just causes of mom burnout; they’re also warning signs. If you’re constantly wired, tired, or both, it may be your body’s way of sounding the alarm. - Low Mood
Sadness, irritability, or even depression can chip away at joy, energy, and motivation. Leaving mom feeling unlike herself. - Brain Fog
Being overwhelmed often leads to disorientation and forgetfulness. If focusing on the task (or 20 tasks) at hand feels impossible, it may be a sign of mental fatigue. - Isolation or Loneliness
Burnout can feel like being stuck on an island and not the fun kind. Disconnection from friends, social withdrawal, and even distancing from a partner are all common symptoms of mom burnout.[6] - Feeling Like You’re Not Good Enough
That relentless inner critic? It’s often louder during burnout. Guilt, self-doubt, and feeling like you’re failing your kids, even when you’re doing your best, are painful, but very real signs. - Mom Rage
Chronic exhaustion can shorten tempers and heighten reactions. When even small things feel like major stressors, emotional outbursts can happen, and they often lead to a vicious cycle of guilt and withdrawal.[7]
Simple Mental Health Tips for Busy Moms
Mom burnout can feel overwhelming, like an endless cycle that’s impossible to break. But that’s far from the truth. There are proven, science-backed ways for moms to prioritize their mental health and push back against burnout. And many are surprisingly simple, which is essential when time and space are in short supply.
A lot of these tools fall under the umbrella of “self-care,” a term that gets thrown around a lot—but at its core, self-care means doing something that supports your well-being without relying on a healthcare provider.
- Set Boundaries: It all starts here. The only way to stop the burnout cycle is to interrupt it—by saying no, asking for help, and protecting your time. Delegate the carpool. Celebrate holidays on your terms. Ask your partner to own weekend meal prep. Boundaries aren’t about being difficult, they’re about being well.
Need help getting started? Check out these simple tips for setting boundaries.
- Take a Break. We know, it sounds laughable. But even a five-minute pause can make a difference. Try a quick breathing exercise, sip a cup of coffee without multitasking, or read a few pages of that book club novel you’ve been meaning to finish. Take a walk. Take a shower. Take a breath. The world will keep spinning—and you’ll feel better. Next time, stretch that break to 15 minutes. Schedule it. Protect it. You deserve it.
- Get Connected: That book club? Join it. Plan a real date night with your partner. Set aside intentional playtime with your kids. Go to that networking event—without checking your watch every five minutes. A lack of meaningful connection is one of the most overlooked contributors to burnout, especially for moms.[8] Reconnecting with people who fill your cup makes all the difference.
- Explore Vagus Nerve Stimulation: Some causes of burnout are obvious. But others are more subtle, like the way chronic stress impacts your nervous system. When you’re constantly in fight-or-flight mode, your body can get stuck in a high-alert state: elevated heart rate, shallow breathing, and cortisol flooding your system. It’s your vagus nerve’s job to bring you back to calm by activating your body’s natural “rest-and-digest” response.
But when stress is chronic, that shift doesn’t always happen automatically. That’s where vagus nerve stimulation can help. Practices like deep breathing, cold water exposure, meditation, tai chi, and gentle tools—like Truvaga’s handheld vagus nerve stimulators—can support this calming reset, helping you step out of survival mode and into a more balanced, grounded state.
Learn more about how vagus nerve stimulation works.
When Self-Care Isn’t Enough
Sometimes, self-care just isn’t enough to turn the tide of mom burnout. And that’s okay.
Whether it’s connecting with a therapist to explore emotional and mental patterns, or seeing a physician to address physical symptoms like chronic headaches or digestive issues, there are many supportive healthcare resources available.
If you’re feeling persistently down, disconnected from people or passions you used to love, or experiencing intense emotions like mom rage, those can all be signs it’s time to reach out for professional help.[9] Some even say that simply wondering whether therapy might help is reason enough to schedule that first, or next, session.
A Final Note: Thoughtful Gifts That Support Moms’ Mental Health
Sometimes, helping a mom prioritize her mental health starts with a small gesture. Something thoughtful, simple, and supportive that fits easily into her everyday life. And if you’re reading this around Mother’s Day, your kindness might be the encouragement she needs.
Whether you’re a mom supporting another mom or a partner, friend, or family member, here are a few meaningful ideas:
- Time in a Bottle
Ten extra minutes here, an hour of uninterrupted rest there—small “gifts of time” can go a long way in helping moms step out of burnout and reclaim a sense of calm. - Gratitude Journal
Practicing gratitude has well-documented mental health benefits. A simple journal offers space to reflect, reset, and reconnect with what matters most. - Truvaga Handheld Vagus Nerve Stimulators
For moms feeling overwhelmed or stuck in stress mode, vagus nerve stimulation can help support balance in the nervous system. Truvaga offers a gentle, science-backed way to encourage calm, better sleep, and mental clarity, even with just two-minute sessions. - A Spa Day (Always a Win)
Time, space, TLC and a massage? Yes, please. Plus, massage is another great way to support vagus nerve function and help mom truly unwind.
Mom burnout is rising, but it doesn’t have to be. With the right support, care, and community, we can help every mom feel her best, not just on Mother’s Day, but every day.
References:
- Choosing Therapy. n.d. Mom Burnout: Signs, Causes, and How to Cope. Retrieved April 7, 2025 (https://www.choosingtherapy.com/mom-burnout).
- Cleveland Clinic. n.d. Sleep Deprivation. Retrieved April 7, 2025 (https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation).
- Forbes. 2023. “Why Burnout Is Less About Workload and More About Lack of Connection.” Forbes Business Council, November 6. Retrieved April 7, 2025 (https://www.forbes.com/councils/forbesbusinesscouncil/2023/11/06/why-burnout-is-less-about-workload-and-more-about-lack-of-connection).
- Hatch. n.d. The Sleepless State of Moms. Retrieved April 7, 2025 (https://www.hatch.co/blog/the-sleepless-state-of-moms).
- Motherly. n.d. Survey Says Moms Only Get 30 Minutes of Me Time Per Day. Retrieved April 7, 2025 (https://www.mother.ly/parenting/survey-says-moms-only-get-30-minutes-of-me-time-per-day/).
- Wellhub. n.d. Working Mom Burnout: What It Is and How to Cope. Retrieved April 7, 2025 (https://wellhub.com/en-us/blog/lifestyle/working-mom-burnout).
- Charlie Health. n.d. Mom Burnout: What It Is and How to Prevent It. Retrieved April 7, 2025 (https://www.charliehealth.com/post/mom-burnout).
- Choosing Therapy. n.d. Mom Burnout: Signs, Causes, and How to Cope. Retrieved April 7, 2025 (https://www.choosingtherapy.com/mom-burnout).
- Choosing Therapy. n.d. Mom Burnout: Signs, Causes, and How to Cope. Retrieved April 7, 2025 (https://www.choosingtherapy.com/mom-burnout).
