Taking Care of Yourself When Parenting Drains You

8 February 2025

Parenting is a journey like no other. It’s full of love, laughter, and moments that take your breath away. But let’s be real—some days, it feels like you're running a marathon on empty. There are diapers to change, school lunches to pack, tantrums to navigate, and a million other things stealing your time and energy. Sound familiar? If so, this article is for you.

Let’s talk about something that’s often overlooked when discussing parenting: you. Yes, you—the one juggling a never-ending to-do list and constantly putting yourself last. You deserve care, too, and in this article, we’ll dive deep into practical ways to take care of yourself when parenting feels like it's sucking the life out of you.

Why Taking Care of Yourself Is Non-Negotiable

Let’s get one thing out of the way: prioritizing yourself isn’t selfish. It’s necessary. Think about it—if you’re running on fumes, what kind of parent can you realistically be? You wouldn’t drive a car for miles on an empty tank, so why expect yourself to parent without refueling?

When you neglect self-care, it doesn't just affect you. Your kids can feel it too. They notice your irritability, your exhaustion, and your lack of enthusiasm. And let’s be honest, they deserve the happy, present version of you—not the burnt-out one just trying to survive the day.

It’s time to reframe self-care as an essential part of parenting, not a luxury. Here’s how you can start.

Signs You’re Running on Empty

Before we dive into solutions, let’s identify the red flags that show you’ve hit the point of burnout. Parenting can drain you in sneaky ways, so pay attention to these signs:

- Constant Fatigue: You wake up tired, go to bed exhausted, and barely have the energy to get through the day.
- Irritability: The smallest thing—spilled milk or a whining tone—starts to feel like the end of the world.
- Loss of Joy: Activities you used to love (even parenting!) now feel like a chore.
- Brain Fog: Forgetfulness, lack of focus, and feeling “out of it” are classic signals.
- Physical Symptoms: Headaches, muscle tension, or frequent colds can be your body screaming for attention.

Sound familiar? If you’re nodding along, don’t worry—you’re not alone, and there’s hope.

Practical Self-Care Tips for Overwhelmed Parents

1. Give Yourself Permission to Put You First

This is the hardest step, but it’s also the most important. Drop the guilt. You’re not a bad parent for taking time to care for yourself; you’re a better parent because of it. Remember, you can’t pour from an empty cup.

So, go ahead—schedule that bubble bath, say no to the PTA meeting, or take a walk alone. It’s not selfish; it’s survival.

2. Prioritize the Basics

When parenting drains you, even the basics can feel overwhelming. But skipping meals, skimping on sleep, or not drinking enough water doesn’t do you any favors.

- Sleep: Aim for at least 7-8 hours a night. If your kids are up at all hours, try napping when they nap (yes, the laundry can wait!).
- Nutrition: Swap quick junk food for simple, nutrient-rich snacks like nuts, fruit, or yogurt.
- Hydration: Keep a water bottle nearby and sip throughout the day.

Think of these as your foundation. You can’t build a healthy life without them.

3. Ask for Help and Accept It

Superhero parents are a myth. If you’re trying to do it all alone, you’re fighting a losing battle. Whether it’s asking your partner to handle bedtime, hiring a babysitter, or calling a friend for moral support, lean on your village.

Can’t afford extra help? Many local communities have free or low-cost parenting support resources, so don’t be afraid to look around.

4. Carve Out “Me Time”

I get it—your days are packed, and finding even five minutes may feel impossible. But hear me out: you deserve it.

Whether it’s waking up 15 minutes early to enjoy a quiet coffee, journaling before bed, or sneaking in an episode of your favorite show while the kids nap, find pockets of time for you.

And don’t wait for permission. Claim that time unapologetically.

5. Reconnect with What Brings You Joy

When was the last time you did something purely because you wanted to? Not because it was on the list or someone needed you to, but because it made your soul happy?

It’s time to revisit those things. Whether it’s reading a novel, painting, gardening, dancing like no one’s watching, or even just blasting your favorite tunes—do more of what lights you up.

6. Move Your Body

Exercise doesn’t just benefit your physical health—it’s a game-changer for your mental well-being too. Don’t worry; this doesn’t mean you need to hit the gym for hours.

Try a quick walk around the block, a dance party in your living room with the kids, or a 10-minute yoga session on YouTube. Moving your body releases endorphins, which are basically your brain’s version of a pep talk.

7. Set Boundaries

Newsflash: You don’t have to say "yes" to everything. Overcommitting is a one-way ticket to Burnout City.

Set boundaries with your time and energy. For example, limit how many activities your kids are involved in, or gently decline that family gathering if it’s too much. Saying "no" to something else often means saying "yes" to yourself.

8. Don’t Be Afraid to Vent

Sometimes, all you need is someone to listen. Whether it’s a trusted friend, your partner, or even an online parenting group, let it out.

Parenting is tough, and bottling up your emotions only makes it tougher. Talking about your feelings doesn’t make you weak—it makes you human.

9. Seek Professional Help if Needed

If your feelings of overwhelm are constant and unshakable, consider seeking professional support. Therapists or counselors can provide tools to help you cope and regain balance.

There’s no shame in getting help—it’s one of the bravest things you can do for yourself and your family.

10. Celebrate the Small Wins

Finally, give yourself credit where credit is due. Parenting is no small feat, and some days, just making it through is a win in itself.

So, did you manage to get everyone dressed and out the door? High-five. Cook dinner and clean up afterward? Superstar status. Survive another tantrum-filled day without losing your mind? You’re a legend.

Celebrate those little moments—they add up.

Remember, You’re Worth It

Parenting isn’t just a role; it’s a marathon. To keep going, you need rest stops, fuel-ups, and sometimes even a cheering squad. It’s okay to feel drained, but it’s not okay to ignore it.

Taking care of yourself doesn’t just benefit you—it benefits your family. When you’re happier, healthier, and more balanced, you’re a better parent. And isn’t that what we all want?

So, the next time you’re running on empty, remind yourself: you matter. And taking care of yourself is the first step to being the amazing parent your kids already know you are.