Parenting Burnout; What It Is & How to Heal
Feel like you’re running on empty as a parent?
Like nothing you try with your child ever works?
Like you’re chronically frustrated and exhausted?
Like you can’t feel joy as a parent?
It’s very possible you are suffering from parenting burnout.
And you’re not alone.
Many parents of sensitive children struggle with parenting burnout.
This happens when the demands of parenting overwhelm your resources and ability to cope.
It can happen more frequently with “high needs” kids. These are kids who struggle more with the demands of daily life, or have bigger emotional reactions to typical stressors.
Parents of highly sensitive kids for sure can struggle with this.
Highly sensitive kids have bigger emotional reactions, are often strong-willed, often struggle with inflexibility, noncompliance and anger. All of which can make parenting them more challenging. And more exhausting.
As a result, over time, parents can feel like they are pouring from an empty cup.
Burnout for parents might look like:
- Feeling emotionally drained or detached most of the time
- Feeling frustrated, guilty or resentful often
- Feeling like “nothing I do as a parent ever works”
- Feeling impatient more than usual
- Struggling to feel joy as a parent
Sound familiar?
This is burnout, and there is hope for you to feel better.
What works?
Just like when kids struggle, we want to temporarily lower the demands, and treat ourselves with warmth and compassion.
3 Strategies to Heal from Burnout:
1.) Lower Your Standards for the Moment:
Good enough is good enough.
Allow more screen time just for today. Eat cereal for dinner, instead of a real meal. Ignore the kids bickering for the moment.
When you feel better, we can raise the standards again. For right now, let more stuff go.
2.) Take Care of Yourself in Tiny Bursts:
A day at the spa would be great, but if that’s not feasible, find joy in 30 second bursts.
Listen to a favorite song while you cook dinner. Give yourself 30 seconds to just close your eyes and breathe without needing to be productive. Give yourself permission to drink your coffee while it’s hot, without needing to multi-task.
Remind yourself, "I deserve support and care too.”
3.) Ask For Help:
Simply asking for help is powerful. It changes your nervous system biology, helping you get out of fight-flight-freeze, which is part of burnout.
When we ask for help, it promotes connection. It reminds us that we are not alone, that other people care and want to help us, and builds relationships.
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I’d love to help heal your burn out too!
If you are struggling with parenting burnout, let’s connect.
I’d love to support you, and together, help you feel better.
Schedule a free call with me to talk about more strategies. I look forward to connecting with you.
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Have you ever noticed how something as simple as leaving the playground, turning off a tablet, or getting ready for school can spark big resistance—or even a meltdown? For many children, especially those who are highly sensitive or deeply feeling, transitions are some of the hardest moments of the day. It’s not because they’re being “difficult”—it’s because their brains and nervous systems experience change differently. The good news: once you understand why transitions are so challenging, you can respond with empathy and tools that make them easier. Here are 5 common reasons transitions are tough for your child—and what you can do to help. 1. They’re Deeply Engaged in the Moment Highly sensitive kids often immerse themselves fully in what they’re doing—whether that’s reading, building, or playing. Being asked to stop feels like being pulled out of a world they love. How to help: Give gentle warnings before the change. Try: “Five more minutes of play, then it’s time for dinner.” Using a timer or visual countdown can help them prepare. 2. Their Brains Need More Time to Shift Gears Transitions require mental flexibility, which can be harder for sensitive nervous systems. Switching from one activity to another i s like changing lanes on a crowded highway—it takes time. How to help: Use consistent signals to cue transitions, such as a special song, a picture schedule, or a fun countdown routine. 3. Transitions Can Feel Like a Loss of Control Children often feel like transitions are imposed on them. That lack of control can trigger pushback or power struggles. How to help: Offer simple choices so they feel empowered. For example: “Do you want to brush teeth first or change into pajamas first?” 4. They Anticipate Stress in the Next Activity If your child expects the next step to be boring, stressful, or less enjoyable, they may resist leaving the current activity. How to help: Empathize first: “It’s hard to stop playing, I know.” Then, ease the shift with something to look forward to: “Want to bring your toy to the car so it feels easier?” 5. Their Nervous Systems Feel Every Shift More Intensely Highly sensitive kids notice and react to even small changes in environment, energy, and routine. What feels like a tiny shift to you may feel overwhelming to them. How to help: Keep routines predictable when possible. Create comforting rituals—like a goodbye hug, a special handshake, or a silly phrase—that help anchor them during transitions. The Takeaway Transitions are about more than just moving from one activity to another—they involve emotions, expectations, and a sensitive nervous system. With empathy and small adjustments, you can turn transition battles into moments of connection. 💛 Parenting a highly sensitive child isn’t easy—but it’s also filled with opportunities to build trust, closeness, and resilience. If you’d like more guidance on making daily challenges like transitions smoother, I’d love to support you. I offer one-on-one parent coaching tailored to families raising deeply feeling kids. Schedule a free call with me here.
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