Managing & Preventing Burnout – in Motherhood & Creative Business

My story

As a mental health coach for women – especially moms – in creative business and ministry, burnout is a big issue that comes up. It seems to hit many creatives at some point. Some of us more often or more lasting than others.

This burnout affects our creativity, ability to be present in families (even for those who aren’t moms), and impacts our bottom line by hindering productivity.

Burnout also affects our overall mental health, as it can often lead to us feeling negatively about: ourselves, our businesses, our families, and many other aspects of our lives.

So, let’s start with: what is burnout? How do we know if we’re experiencing it?

Identifying Burnout

What is burnout?

Burnout is known to be an experience of mental & emotional (& often physical) exhaustion that is usually brought on by prolonged stress. This can be from work, family, or other stressors. This stress leads to us feeling overwhelmed, drained, and struggling with accomplishment and perhaps personal identity. As Mayo Clinic points out, this is not a medical diagnosis (1).

How do we know if we are experiencing it?

New or developing symptoms of lacking motivation, exhaustion or trouble sleeping, emotional overwhelm, loss of creative energy, irritable/short tempered, avoiding work or life tasks, anxious feelings, isolation can all point to burnout in our lives.

If these things aren’t the result of a health or other mental health concern, you are likely looking at burnout.

This could be especially true if it leads to you avoiding the catalyst of the burnout or using avoidance coping mechanisms more often than usual. If your lack of motivation is interfering with productivity or work needs, you could be looking at burnout.

My Story

For me, I experience burnout when I focus too hard on one thing. Whether it’s my writing or my coaching. Yet, I also struggle to find the balance or rhythm between the two that is my sweet spot.

This leads to me being burnt out. So, what does that look like for me? How do I know I’m experiencing burnout and what do I do about it?

For me, it starts with getting easily tired by my tasks. Whether it’s getting words on a page, sharing on social media, meeting with clients, or any number of things I do to keep my business moving.

It can look like me avoiding things by binge watching a show to distract myself from the discomfort. I also read a lot by nature, but will go through a book or more a day during burnout (hello non-burnout reading slump – AKA post burnout reading burnout 😂). I also end up getting lost in weird little games on my phone. Downloading these games again is usually a sign I’m further into burnout, and past the binge-TV phase.

Task avoidance is often a big hint for anyone that they are burnt out. Because we feel overwhelmed emotionally, stressed by expectations, and lacking motivation, we avoid what we feel is causing the discomfort. This isn’t unusual or surprising. We as people tend to spend a lot of time trying not to feel negative feelings.

When I get burnout, it can last a few days up to several months. I work really hard to have a good rhythm (what some people would call balance) so I don’t get burnt out as often anymore, or for as long.

Once I identify that is what I’m feeling, I work to get myself back to a more rhythmic place in life. (More balanced, so to speak).

For me, that looks like doing main-task-adjacent tasks. Instead of getting right to the main tasks, I do tasks that help me feel organized or ready for the main tasks. Or those that will build momentum for the main tasks. If I have a hard deadline, I will just push through, especially with writing, and often, just the act of writing opens up the creative flow and motivates me to do more.

I also focus on prioritizing my body and mind. Rest, good food, movement, sunshine. I make sure I’m spending time at the water and listening to music. Things that bring my soul alive.

In these seasons, I can withdraw from everyone, so if I feel that way, I plan intentional time with my family and reach out to those who live far.

As for how I regain that rhythm in my life of work-home-play-soul care? It can take time.
I focus on things that matter, including deadlines so my business keeps moving forward. I do other creative activities that I enjoy (art, music, et).
I accept that I’ve been in a period of burnout and that I can move forward in a new season. I take a break if needed (and there are no hard deadlines). I practice grace with myself as I get my rhythm back.
I recognize times when burnout is more likely (PMDD week, summer, etc). I make plans for those so I can take more breaks in those times.
I reevaluate expectations: of myself, my family, my business. Since I’m the business owner, only I can decide what stays on my plate and what doesn’t. I even decide 99% of my deadlines. Therefore, I can adjust as needed.
Then, I adjust – as needed.

Beyond that, doing the creative things helps build momentum. When I’m avoiding writing, sometimes, just writing gets the ball rolling. When I’m struggling with content, sometimes, just making something gets the ball rolling.

Now that I’ve shared my story, let’s look at practical ways everyone can deal with burnout.

What do we do about it?

• Rest is key. Along with resetting work expectations. How I manage my creative business will look nothing like how you manage yours, because how I work to avoid burnout will look different. No matter what, though, rest is crucial for everyone. Our minds, bodies, and spirits need rest.
• As for resetting expectations: maybe you need to delegate or move something off your plate for a time. Maybe you need to take time off for a day or so. Or, maybe you need a vacation. Switching things up can make a difference.
• “Take care of your human” as my coach calls it. Build good sleep hygiene habits, move your body, get sunshine, drink water (& coffee, honestly, if you think it will help). Eat to fuel your body, but don’t forget what you enjoy. Practice basic soul care & self-care. When we care for our bodies, it’s easier to care for our minds and spirits.
• Do things you enjoy. Pick up a hobby, Something that isn’t your work (this can be especially key for those of us who have monetized our favorite hobby or creative activity). Having a hobby that isn’t monetized or that isn’t on display all the time gives us time to unplug, relax, and get away from work on a regular basis.
• Reframe the meaning. Why do you schedule as you do? What happens if you don’t meet a deadline? Think through the burnout and reframe situations that can be reframed, or reframe your responses that can be reframed.
• Seek Support. Don’t go through life alone. Having a support system helps us be more resilient, especially in times of burnout.

When we make these things habit, preventing burnout or curbing it, comes more easily.

If you find yourself in a period of burnout, give yourself grace. Show yourself care, and know that it doesn’t have to be the end of your journey, and it doesn’t have to last for long periods of time.

Burnout is something you can get through. And, you don’t have to do it alone.

Resources:
(1) Mayo Clinic. Job bunout: How to spot it and take action.