Burnout and Anxiety in Motherhood: How to Spot the Signs and Find Support in 2025

Often when the topic of motherhood comes up, it’s described as a season of joy, but it can also be a season of pressure, exhaustion, and the invisible mental load many mommas know all too well. Between managing households, caring for children, community responsibilities and for those mothers who work, balancing their careers, many mothers are carrying more than what they can sustainably manage. It’s not surprising to learn that anxiety and burnout are so common for moms, but what’s often overlooked are the early warning signs that things aren’t manageable. When these signs can be identified, there are practical steps mommas and those around them can take to prevent the overwhelm from becoming a crisis. 

As a Registered Clinical Counsellor, I often hear that people feel burnt out, or suddenly start to experience anxiety after having children. But, anxiety and burnout rarely announce themselves all at once. Instead, they slowly creep in, often masked as “normal” stress. For many moms, anxiety will start to show up as “what if’ spirals: What if I am not a good enough parent? What if I forget something important and something awful happens to my child?

What if I damage my child emotionally beyond repair by not being responsive enough? Over time, this type of thinking with the constant stress of taking more on can not only take a toll on the mothers health but on the family as a whole. Over prolonged periods of unsustainable stress we start to see difficulty enjoying the day to day life, increased irritability, feelings of overwhelm and persistent exhaustion. When we identify these warning signs and implement practical strategies to prioritize our mental health, we are better able to support maternal well being and in return, the well-being of the family.

Recognizing Burnout and Anxiety in Motherhood

Often we start to see the early warning signs in four main categories:

• Emotional: increased sadness, frustration, irritability and restlessness
  • Presents as: snapping at loved ones, feeling easily overwhelmed or at capacity with small things
• Physical: increased headaches, stomach or GI upset, tension throughout body, changes in appetite, sleep disturbances and frequent aches and pains
  • Presents as: even after sleeping, never feeling like the tank is full or fully rested
• Cognitive: Intrusive thoughts, constant racing thoughts, difficulty concentrating, forgetfulness
  • Presents as: decision paralysis or difficulty making decisions
• Withdrawal: hobbies, playtime or family activities feeling more like chores than enjoyable activities
  • Presents as: isolation from loved ones or previously enjoyable activities

Accessible ways Moms can Prioritize their Mental Health 

Thanks to the unrealistic portrayals of self-care in mainstream media, people often think that caring for yourself has to be expensive and involve a full day of enjoying the spa while drinking something carbonated and fruity. The reality is that self-care is more than spa days, bubble baths or free time. And contrary to popular belief, self-care isn’t selfish; it’s essential for moms, and frankly everyone. Self-care is about creating small, sustainable practices into your daily life. Try incorporating one or two of the strategies below and take stock in how you feel after a week:

• Micro-breaks: take two minutes in another room or outside. Take deep breaths or get fresh air to calm the nervous system. 
• Creating healthy habits: ensure you are eating enough throughout the day and finding ways to move your body, even if that means chasing the kiddos around the living room. Movement and fuel will help boost your mood and build resilience.
• Prioritize sleep: Nap if you can or create a shift with your co-parent and create opportunities to go to bed earlier. Sleep deprivation can worsen anxiety and depression.
• Hygiene: take a hot shower, wash your face, do your skincare routine, brush your teeth or apply deodorant. We often de-prioritize our hygiene when we are running low on time but these little acts of kindness to self can go a long way.
• Setting realistic expectations: there is no such thing as a perfect mom, and by letting go of the ideal, we give ourselves back what truly matters, energy. Done is better than perfect; progress is better than perfection.
• Set boundaries: often this is one of the hardest things to do. Learn to say no to commitments that don’t align with your priorities or what is important to you, and delegate when possible.
• Practice mindfulness: more and more research is coming out about the benefits of mindfulness and the impact it has on managing stress and anxiety. Deep breathing, meditation or journalling can help refocus attention and reduce stress.
• Ask for help (ideally early if possible): Delegating is a form of self-preservation, not failure. Whether it’s booking childcare swaps with friends, ordering groceries, hiring a cleaner, or dividing household tasks, ask. 
• Stay connected: As humans, we are wired for connection. Isolation fuels burnout so reach out to those who can offer perspective and emotional relief. Lean on your support system to provide practical assistance and support. 
• Seek Professional Support: Last but not least, counseling can be a safe place to unpack your emotions, stressors, thinking patterns, and to learn coping strategies to manage anxiety and burnout before it escalates. 

How can Families, Communities and Workplaces support? How can Families, Communities and Workplaces support?

While individual coping strategies and asking for help is important, mommas shouldn’t be left to shoulder the journey of motherhood alone. Preventing burnout and managing maternal anxiety is a collective effort; it takes a village after all. 

• Engage in meaningful check-ins: Ask how the momma is really doing, and listen with empathy, not solutions.
• Take ownership when helping: If grocery shopping needs to be done, take inventory of what needs to get picked up, place the order or go to the store, and put it away. Owning tasks builds trust with your partner and allows for the invisible emotional load to be reduced rather than asking for a list or direction.
• Provide practical help: offer hands-on support, like preparing meals, chores and housekeeping, or even childcare, without waiting to be asked. 
• Create community connections: community programs and support groups can create connection, reduce isolation and normalise motherhood. 
• Workplace flexibility: having policies that allow for flexible schedules and hybrid options, parental leave and mental and physical health benefits demonstrates well being, not just productivity, is valued.
• Normalize support: as families, community and workplaces promote open conversations about mental health, stigma is reduced which increases the likelihood of mommas opening up about needing and seeking help. 

Why Supporting Momma Matters for the Whole Family

When mothers are supported, families thrive. The research tells us that when mothers’ mental health is prioritized through early intervention and ongoing support, there are significant benefits. Reduction in the risk of long term mood and anxiety disorders lead to healthier, more resilient family dynamics, improved emotional stability, improved child development, and more positive outcomes for everyone. Communities and workplaces also benefit. Supported mothers are more engaged, resilient, and able to contribute meaningfully both at home and beyond.

Author Bio

Lauren Legere is the Founder and Clinical Director of Latitude Counselling and the Co-Founder of Latitude Wellness. A Registered Clinical Counsellor (RCC) and Canadian Certified Counsellor (CCC) with a Master’s degree in Counselling Psychology, Lauren has spent more than 17 years studying psychology and the human experience. She also became a mom in 2025. https://www.latitudecounselling.com/lauren