How to Deal with Parental Burnout in the face of endless lockdown and WFH

It’s been more than a year since the pandemic struck and we have been through endless cycles of Circuit Breaker Phases. Amplified by the pandemic and the upheaval that has come with it, things have been exceedingly difficult for all parents. Mental burnout is gradually becoming the new normal, even in their own house. 

Although mental exhaustion is nothing new, many are now reporting stress and burnout at an unprecedented high. 

Parents are becoming more anxious, as the virus is now so widespread, highly transmissible and kids under 12 years old can’t be vaccinated. In a time of job insecurity and the elevated fear of getting the variants of the virus, parents have heightened their guard to safeguard themselves and their family from the pandemic. 

On top of that, working parents have to bear heavy demands in both work and family spheres. Many have found it challenging to maintain quality caregiving while simultaneously keeping up with demands from work. 

When the responsibility, worry, and guilt continue to mount, it will all eventually lead to parental burnout. 

It is important to note that a child’s mental wellbeing is supported by their parents’ state of mental health. 

Parents, who are the first source of support to their children, have the responsibility to build a healthy and positive environment in order for them to develop and reach healthy mental and emotional milestones. 

If parents themselves face mental challenges and are unable to cope with the stress, it may be a challenge to provide enough care and attention to their child as well. 

Signs that you’re burnt out 

The parental burnout crisis has reached its peak and has only gotten worse over the past few months. 

Here are the signs that all parents should be on the lookout for. If you, or a loved one, are showing these signs, you should reach out for help and support as soon as possible before you hit your breaking point! 

● Mental & Physical Exhaustion 

● Weight Loss/ Gain 

● Insomnia 

● Emotional detachments from your child 

● Loss of productivity 

● Feeling Irritability 

● Difficulty remembering things 

● Chronic fatigue 

● Isolation or avoidance of others 

● Feelings of resentment 

● Feeling shame and guilt 

● Urge to self-harm or harm to others 

Ways to cope with burnout during a pandemic 

1. Prioritize self-care 

Putting yourself first and prioritizing self-care is not a selfish concept, it’s a necessity. 

Meditation – a perfect practice of self-care that reduces stress and anxiety, boost self-awareness and improve better sleeps. You can even invite your little ones to join! 

A quick 10 – 15 minutes of mediation or workout makes a huge difference. 

2. Build routine & stay organised 

Building consistent routine benefits you and your child in many ways. Knowing what will happen next gives your little ones a sense of security and trust. 

For parents, on the other hand, being able to find time to rest, exercise self-care, or interact with your family will make you feel more at peace and organised. 

We recommend using Notion – an incredibly flexible productivity app that can be curated according to your own needs! 

3. Don’t be afraid to seek help & support 

Remember, you are not alone. Seek help if you need to! Sometimes it’s better to have someone, especially your partner, to share the parenting load with you. 

Try searching up and joining a parenting support group on Facebook that resonates with you. 

There is where you can seek advice from other parents in a non-judgmental and supportive environment. 

4. Practice self-compassion 

Self-compassion is learning to treat yourself with acceptance and kindness, while helping you avoid being in the trap of perfectionism. 

When you don’t judge yourself too harshly in your role of parenting, you will feel less anxious and stressed. 

Kids imitate the actions of adults. When you practice self-compassion, you’re setting a good example for your child too! 

5. Talk to someone you trust 

We encourage you to express your feelings through words to someone you trust and feel comfortable with, as bottling up your feelings only worsen the situation. 

If you are afraid to open up to someone, try talking to a professional! 

1. Samaritans of Singapore (SOS) – a non-profit organisation that offers confidential emotional support 24/7 to people who feel they have nowhere else to turn to.) 

2. TOUCH Community Services (They offer counselling for marital issues, parenting challenges, emotional and mental distress.) 

3. The Blue Pencil (A collective of therapists who provide affordable therapy including parent and child relationship, couple counselling and managing work-related stress.) 

Last note 

Burnout can happen to anyone, and if left untreated can have a great impact not just on personal wellbeing but also on the wellbeing of the family. 

Always remember that communication is key. Support from a partner is crucial in managing emotions and stress. It’s important for spouses to communicate and check on each other, to help reduce each other’s stress and burden. 

We hope these tips are able to help you cope with parental burnout during this trying time. Be kind and be true to yourself, don’t be afraid to seek professional help if you need to. 

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