Somewhere between school runs, work deadlines, and the never-ending cycle of laundry that multiplies like rabbits on Red Bull, it’s easy to wonder: Am I coping, or am I one sticky fingerprint away from a full-blown meltdown?
If you sometimes fantasize about running away to live in a blanket fort (with no WiFi, but plenty of snacks), you’re not alone.
Here’s how to spot if you’re teetering on the edge—and, more importantly, what you can do tonight to edge back toward sanity.
1. Sleep? Remind Me What That Is
You’re operating on caffeine, nibbles from abandoned fish fingers, and sheer willpower.
When your head finally hits the pillow, your brain starts replaying the day’s “top hits”—the forgotten permission slip, the dinosaur tantrum in aisle 3, the email with 47 reply-alls.
If you wake up feeling more exhausted than when you went to bed, take note.
Chronic sleep deprivation is the arch-nemesis of parental wellbeing.
The Sleep Foundation points out that ongoing lack of rest isn’t just about feeling cranky—it’s linked to memory problems, increased stress, and even poor decision-making. (Ever poured orange juice in your tea, anyone?)
Try tonight: Even a 20-minute nap after the kids are in bed can help.
Ban screens for half an hour before you turn in, and if your mind starts racing, try writing down your worries on a scrap of paper—then tell yourself you’ll worry about them tomorrow. (Your brain might just believe you.)
2. Snapping Becomes Your Native Language
Once upon a time, you could handle a spilled cereal bowl or a sibling squabble with the patience of a Zen master. Now? The sound of Lego hitting the floor triggers a lecture reminiscent of a Bond villain’s monologue.
When every minor mishap feels like the last straw, your emotional reserves are running near-empty. A study published in the Journal of Family Psychology found parental irritability is a key early warning sign of burnout.
Try tonight: When you feel your fuse getting shorter than your toddler’s pyjamas, take a physical step back. Literally. Step into another room, shut the door, and breathe.
The classic “count to 10” trick is still around for a reason. If you lose your cool, be gentle with yourself—and apologise if you need to. That teaches kids that grown-ups are human, too.
3. “Me Time” Is Just a Mythical Creature
You used to have hobbies. Friends. Perhaps even a skincare routine that didn’t involve baby wipes.
Now, if you get 30 seconds alone, it’s usually because you’ve hidden in the loo—and someone’s banging on the door anyway.
Neglecting your own needs isn’t just unfortunate; it’s unsustainable.
Clinical psychologist Dr. Sarah Allen says a lack of self-care is often the first domino in parental burnout. You can’t pour from an empty cup, no matter how determined you are.
Try tonight: Don’t wait for permission. After the kids are down, do something that’s just for you—even if it’s only five minutes.
Listen to your favourite song. Scroll through funny dog videos. Eat the good chocolate and don’t share.
Regular blips of self-care add up, even if they look tiny from the outside.
4. Everyday Tasks Feel Like Climbing Everest
You stare at the pile of laundry, and it stares right back. The idea of answering one more email or cooking one more meal feels impossible.
Instead, you find yourself zoning out, doomscrolling, or standing in the middle of the kitchen wondering why you’re there (was it for the scissors, or to escape the chaos for 15 seconds?).
Feeling overwhelmed by small tasks is a sign your stress bucket is overflowing. The American Psychological Association notes that chronic stress makes even routine chores feel monumental.
Try tonight: Write down the absolute minimum “must-dos” for tomorrow—just two or three. Let the rest wait.
If the dishes don’t get done tonight, congratulations, you’ve started an ecosystem in your sink. Lowering expectations isn’t failure; it’s parental wisdom.
5. You’re Running on Autopilot, and Joy Feels Out of Reach
There was a time when you’d laugh at your child’s knock-knock jokes, or feel a little burst of pride at their wobbly stick-figure drawings.
Now, you’re just ticking boxes. Get up. Feed children. Answer work emails. Repeat.
When you notice you’re moving through the motions with no real enjoyment, it’s time for a course correction.
Researchers found that emotional numbness—a sense of being “checked out”—often signals emotional burnout long before you hit the wall.
Try tonight: Do one silly, spontaneous thing with your child—make faces, dance in the living room, or read a truly ridiculous story. It doesn’t need to be Pinterest-worthy.
The goal is to reconnect with a moment of joy, even if it’s fleeting. You need that spark as much as your kids do.
Rebuilding Before You Break
If you recognise yourself in any (or all) of these signs, you’re not failing—you’re human.
Parenting isn’t a marathon, it’s an ultra-marathon in flip-flops, with someone firing Nerf darts at you. No one does it perfectly, and anyone who claims to is lying (or has an army of nannies and a suspiciously clean sofa).
The key is noticing the warning lights before you conk out on the hard shoulder.
Reach out to your partner, a trusted friend, or a professional if things feel unmanageable—a GP or counsellor can help far more than an extra-large coffee ever could.
And tonight, give yourself some grace. The kids will survive if you skip the bath, wear odd socks, or serve toast for tea.
If you’re still laughing—occasionally—even better. You’re doing better than you think.
