Let’s face it, being a mum, wife, employee, friend and your family’s general ‘life manager’ is a lot! As women we are often juggling our parenting responsibilities and work and household duties, with endless to-do lists and caring for those around us – its little wonder than many of us are running on empty.

Stop Surviving and Start Thriving!

It can be difficult to navigate the fine line between being busy and being burnt-out. The good news is that there are some practical steps that you can take to reclaim your energy and vitality, but before we get to that, it’s important that you know the difference between the two.

Recognise the Signs of Burnout (It’s Not Just Being Tired)

Let’s clear one thing up from the start—burnout isn’t just about feeling physically tired. Sure, everyone gets tired from time to time, but burnout is a whole different ball game. It’s the feeling of being emotionally drained, disconnected, and like you’re constantly running on empty. Some signs of burnout include:

• Chronic Fatigue: No matter how much sleep you get, you still feel tired.
• Lack of Motivation: Tasks that used to excite you now feel like a chore.
• Increased Irritability: Small things set you off, and you find yourself snapping more often.
• Mental Fog: You can’t concentrate, and even simple decisions seem overwhelming.
• Physical Symptoms: You might experience headaches, muscle tension, or stomach issues.

If any of these symptoms sound familiar, it’s time to stop and take stock. Burnout doesn’t go away with just a nap (though naps do help). It’s a sign that you’ve been pushing yourself too hard for too long. So, how do we fix it?

Take a (Real) Break

We know! The thought of taking a break seems impossible. In fact, just reading this probably makes you feel stressed! You simply don’t have time for a break! With the endless to-dos, the never-ending piles of laundry, and the endless extracurricular activities you thought it was a good idea to sign your child up for, the thought of ‘resting’ sounds like a cruel joke. But here’s the thing: You need a break to recover, and our bodies have a way of making us stop if we aren’t taking care of ourselves!

You’ve heard the expression “you can’t pour from an empty cup,” right? Well, your cup is running dangerously low, and the only way to fill it up again is to take a break—not just the kind where you collapse on the couch after bedtime and scroll mindlessly through Instagram. I’m talking about a real break. If possible, get away for a night or day—whether that’s with friends, a partner, or solo. A change of scenery, even for a short time, can help you recharge. If this isn’t possible, make sure you set aside me-time each day, even if it’s just 20-30 minutes!

Set Boundaries

As mums, we’re often conditioned to feel like we have to do it all. But the truth is, you can’t—and you don’t have to. Learning to say “no” is one of the most freeing things you can do for your mental health and your energy.

Setting boundaries isn’t about being selfish, it’s about protecting your well-being. If you’re constantly saying yes to every request and every obligation, there’s no space left for you to

Start small. Say “no” to tasks that don’t serve your well-being or add unnecessary stress. You can do this politely, of course—no need for drama. “I’d love to, but I just don’t have the bandwidth right now.”

If your partner, kids, or coworkers can help, let them! You don’t have to do everything alone.

For social media, work emails, or even chores—create boundaries around when and how long you’ll engage in these activities to avoid burnout.

Prioritise Sleep

Ah, sleep. It’s often the first thing to go when life gets busy, but it’s also the key to reclaiming your vitality. If you are experiencing burnout it’s time to prioritise quality sleep.

When we don’t get enough sleep, our bodies and minds don’t have the chance to reset. We feel sluggish, moody, and mentally foggy. The solution? Aim for 7-9 hours of sleep per night and start creating a nighttime routine that helps you wind down. Dim the lights, avoid screens, and maybe even indulge in a few calming rituals, like reading or light stretching, before bed.

Keep your bedroom cool, dark, and quiet. Invest in comfortable pillows and bedding—trust me, it’s worth it.

Nourish Your Body

We all know how important nutrition is, but when you’re busy and stressed, eating well often falls by the wayside. You might grab a quick snack instead of a proper meal, skip breakfast because there’s no time to sit down, or pick at your child’s leftovers instead of making a plate for yourself. However, your body can only run on empty for so long.

To feel energised and vibrant, your body needs nourishing foods. Fueling your body with whole foods—fruits, veggies, lean proteins, healthy fats—can work wonders for your energy levels.

Instead of reaching for that sugary granola bar, try having a handful of nuts, fruit, or yogurt with some honey. Keep healthy snacks within easy reach!

It’s easy to forget to drink enough water when you’re constantly on the go, but dehydration can lead to fatigue and irritability. Aim for 8 cups of water a day.

If cooking feels overwhelming, do a little meal prep on weekends or use a meal kit service Hello Fresh or Every Plate. Chop veggies, cook grains, or make salads in bulk—so when you’re hungry, it’s ready to go.

Move Your Body

Exercise may be the last thing on your mind when you’re feeling burnt out, but moving your body—even for just 10-15 minutes a day—can help restore your energy and improve your mood. Whether it’s a short walk, a stretch session, or a 15-minute workout video, moving your body boosts endorphins, improves circulation, and promotes better sleep.

It doesn’t have to be a sweaty gym session. Dance in the living room, play with your kids outside, or try a fun workout class. If you’re really short on time, simply stretching for a few minutes can release tension and help you feel more relaxed.

Ask for Help

Asking for help doesn’t make you weak; it makes you human. Whether it’s asking your partner to pick up groceries or seeking support from friends or family, help is often just a phone call away. Let go of the idea that you have to do it all on your own.

Don’t be afraid to ask your partner, older kids, or even friends for help with tasks like cleaning, meal prep, or picking up the kids from school.

If burnout feels overwhelming, it’s okay to seek professional help from a therapist or coach to guide you through the process.

Burnout is real, but it doesn’t have to be permanent. By taking small, intentional steps to rest, recharge, and prioritise your well-being, you can reclaim the energy and vitality you deserve in 2025. Remember, you’re not alone in this—and you certainly don’t have to do it all by yourself.

So, take a deep breath, give yourself some grace, and start this year with the self-compassion and energy you need to feel like the best version of yourself.