Are you tired of being told that exhaustion is just “part of being a parent?” Are you absolutely sick of the constant brain fog, physical tension, and relentless stress that seem to become your “new normal?!”

And have you been told that if you just get more sleep, regulate your hormones, fix your adrenals, take a bunch of supplements, increase your protein, buy a cold plunge and infrared sauna, go to yoga 3x per week, and meditate 3x per day you’ll be just fine?

REAL TALK – we’re the most stressed out, burnt out, and wiped out generation of parents ever… Yet we have more access to “wellness” and “biohacking” than ever before.

So what gives? What’s REALLY missing?

Well Mom and Dad, if you’re sick of spending thousands of dollars on in-depth lab testing, supplements, and bioidentical hormones without getting the results you need – read this one all the way through!

 

Understanding the Root Causes of Parent Burnout

In order to effectively address all of this burnout that we face as parents, it’s crucial to understand what truly causes burnout! Obviously, we can keep telling ourselves that it’s lack of sleep, poor time management, too much on our schedule… the list of things we as parents think causes us to be exhausted is MILES LONG!! But the truth is, most people have crazy lives, but not everybody experiences burnout. So what’s the difference? The root cause and foundation of burnout and exhaustion is a dysregulated nervous system! Now read that sentence again and say it louder for the parents in the back! The nervous system is the missing link! Here’s how it really works!

Today, most parents face a unique set of challenges that can create a recipe for burnout. These challenges include:

• Increased demands and expectations: As parents, we are often expected to excel in our careers, maintain a picture-perfect home life, and provide our children with endless sports and enrichment opportunities.
• Lack of support and resources: With the breakdown of traditional support systems and the increasing isolation of modern life, many parents feel alone in their struggles.
• Chronic stress: The constant juggling of responsibilities and pressure to “do it all” can lead to chronic stress, which has a profound impact on the nervous system. This one is the real kicker!

When exposed to chronic stress, the body’s sympathetic nervous system (the “fight or flight” response) becomes overactive, which leads to being in a state of constant overstimulation. Moms, you know this feeling all too well… When it’s that hour before bedtime and the kids are about to lose it, you’re touched out, and dinner, dishes and bath time still have to happen. 😅

 

The Role of Subluxation and Nervous System Dysfunction

In addition to the external stressors that contribute to parental burnout, there is often an underlying component of nervous system dysregulation that perpetuates the cycle of stress and exhaustion. This is where the concept of subluxation comes into play.

One of the primary causes of dysregulation and exhaustion is subluxation, which refers to disruptions or imbalances within the neurospinal system that interfere with proper nervous system function. When subluxation occurs, it can lead to a state of sympatheticdominance, where the body becomes stuck in “fight or flight” mode. This can turn intochronic tension, anxiety, and fatigue—all very real traits of burnout.

Furthermore, subluxation can contribute to adrenal fatigue, where the body’s stress response system becomes overwhelmed and unable to properly regulate cortisol levels.This can heighten feelings of exhaustion and make it even more challenging for parents to cope with the demands of daily life.

 

The Importance of Addressing Neurological Imbalances

Given the role that subluxation and nervous system dysregulation play in our burnout and exhaustion as parents, it becomes crazy clear that the one main option to truly heal is through a regulated and balanced nervous system.

This is where a Neurologically-Focused Chiropractic Care comes into play.

Through nervous system-based adjustments, the nervous system will start to heal and regulate, encouraging the body to adapt to stress instead of immediately staying stuck in fight-or-flight mode. By combining targeted chiropractic adjustments with lifestyle interventions, we FINALLY have the answers to address the root causes of burnout and become the best parents we can be! So let’s look at what helps make the biggest difference. And of course, we put them in 5 easy steps!

 

5 Steps to Overcoming Parent Burnout

 

1. Cultivate a Supportive Environment:

The first step in overcoming parental burnout is to create an environment that supports your physical, mental, and emotional health. This involves identifying and minimizing negative influences, surrounding yourself with positive individuals, and learning to set boundaries when necessary.

One of the most important aspects of cultivating a supportive environment is learning to “weed out the weeds”—that is, identifying and distancing yourself from people or situations that drain your energy or contribute to your stress levels. This may involve setting limits on your time and energy, learning to say “no” when necessary, and being selective about the people you allow into your inner circle. This can also be limiting your mindless scrolling on Facebook, Instagram, and TikTok. Don’t worry, we’re all guilty of it, but we promise it’ll help!

As you create space in your life by minimizing negative influences, it’s equally important to surround yourself with positive, supportive individuals who uplift and inspire you. Seek out people who share your values, goals, and priorities, and who understand the challenges of parenting.

Some practical tips for cultivating a supportive environment include:

• Regularly assessing your relationships and letting go of those that consistently drain your energy or bring you down.
• Joining a parenting support group or connecting with other parents who share your experiences and challenges.
• Communicating your needs and boundaries clearly and assertively with family members, friends, and colleagues.
• Creating a physical space in your home that promotes relaxation and stress relief, such as a quiet reading nook or a dedicated meditation area.

 

2. Create an Ideal Weekly Schedule

The second step in overcoming parental burnout is to create an ideal weekly schedule that supports your well-being and helps you manage the demands of daily life. By establishing a structured routine and prioritizing self-care and family time, you can reduce stress, increase productivity, and cultivate a greater sense of control over your life.

One of the key benefits of having an ideal weekly schedule is that it allows you to proactively manage your time and energy, rather than simply reacting to the constant influx of demands and responsibilities. By taking the time to map out your week in advance, you can ensure that you’re creating sufficient time for the activities and relationships that matter most to you.

When creating your ideal weekly schedule, it’s important to prioritize self-care and family time alongside your work and other obligations. This may involve setting aside dedicated time for exercise, hobbies, or relaxation, as well as carving out quality time to spend with your children and partner.

Some strategies for creating an ideal weekly schedule include:

• Using a planner or digital calendar to map out your week in advance, including work commitments, family activities, and self-care time
• Identifying your peak energy times and scheduling your most demanding tasks during those periods
• Building in buffer time between activities to allow for unexpected interruptions or delays
• Learning to say “no” to non-essential commitments that don’t align with your priorities or values

It’s important to remember that creating an ideal weekly schedule is an ongoing process that requires flexibility and adaptability. Life is unpredictable, and there will inevitably be times when your carefully planned routine is disrupted. However, by having a solid foundation in place, you’ll be better equipped to handle these challenges and maintain a sense of balance and well-being. As you work to create your ideal weekly schedule, be patient with yourself and celebrate small victories along the way. Remember that progress is more important than perfection and that every step you take toward prioritizing your well-being is a step in the right direction.

 

3. Prioritize Self-care and Stress-management Techniques

The third step in overcoming parental burnout is to prioritize self-care and incorporate stress-management techniques into your daily routine. By taking proactive steps to care for your physical, mental, and emotional well-being, you can build resilience, reduce stress, and show up as the best version of yourself for your family.

One of the most effective ways to prioritize self-care is to engage in regular exercise and movement. Physical activity has been shown to reduce stress, boost mood, and increase energy levels. Whether it’s going for a brisk walk, practicing yoga, or joining a fitness class, finding a form of movement that you enjoy can have a profound impact on your overall well-being.

In addition to exercise, mindfulness and meditation practices can be powerful tools for managing stress and cultivating a sense of inner calm. Taking just a few minutes eachday to focus on your breath, observe your thoughts without judgment, or practice gratitude can help you develop greater emotional resilience and adaptability.

Finally, engaging in hobbies and leisure activities that bring you joy and fulfillment is an essential component of self-care. Whether it’s reading a book, gardening, or pursuing a creative passion, making time for activities that nourish your soul can help you recharge and maintain a sense of balance amidst the demands of parenting.

 

4. Nourish Your Body with Proper Nutrition and Supplementation

The fourth step in overcoming parental burnout is to nourish your body with proper nutrition and supplementation. What you eat and drink can have a significant impact on your energy levels, mood, and overall well-being, making it essential to prioritize a balanced and nutrient-dense diet. Some practical tips for incorporating healthy habits into your busy lifestyle include:

• Planning meals in advance and preparing healthy snacks to have on hand
• Focusing on whole, unprocessed foods
• Staying hydrated by drinking plenty of water throughout the day
• Limiting your intake of caffeine, alcohol, and refined sugars, which can contribute to feelings of anxiety and fatigue

In addition to a healthy diet, certain supplements can help support your nervous system and adrenal health, which are often taxed by chronic stress. Some key nutrients to consider include magnesium, B vitamins, vitamin C, and adaptogenic herbs such as ashwagandha or rhodiola. However, it’s always best to consult with a healthcare professional before starting any new supplement regimen.

 

5. Incorporate Neurologically-Focused Chiropractic Care

The fifth and final step, which is also the most important step that should come first AND is usually the missing piece… is to incorporate Neurologically-Focused Chiropractic Care into your routine. By addressing nervous system dysfunction that is causing chronic stress and burnout to stick around, the nervous system becomes regulated and can adapt to the stress that is constantly being thrown its way as a parent!

In addition to the usual physical benefits that are well-known with adjustments, Neurologically-Focused Chiropractic Care has been shown to impact mental health, such as depression, positively. Many parents report feeling more centered and focused and better able to cope with the challenges of daily life following chiropractic adjustments. They also report much better sleep! And who doesn’t want that as a parent?

Empowering Parents to Take Control of Their Well-being

One of the most empowering things you can do as a parent is to focus on progress rather than perfection. Remember that taking care of yourself is not selfish; it’s an essential part of being the best parent you can be. You technically can’t pour from an empty cup, even though, sometimes in parenthood it really does feel like we are giving everything! So let’s stop to fuel up so that we don’t stay stuck in this cycle of burnout forever!

Finally, don’t hesitate to seek help when you need it. Whether it’s reaching out to a trusted friend, joining a support group, or working with a healthcare professional, asking for help is a sign of strength, not weakness. Remember, you don’t have to navigate the challenges of parenting alone.

Your Journey to Renewed Vitality Starts Here!

If you’re ready to take the first step towards lowering your stress and reclaiming your energy, we encourage you to give us a call today if you are local to San Diego, or find a PX Docs office, or reach out to the team that sent this guide to you! As certified PX Docs, we would all be happy to set up a care plan that addresses your and your family’s needs. Remember, you deserve to feel your best, both as a parent and as an individual. By prioritizing your well-being and seeking the support you need, you can break free from the cycle of burnout and rediscover the joy and fulfillment of parenting. Your journey starts here—let Neurologically-Focused Chiropractic Care be your partner in achieving optimal health and happiness.

 

SOURCES:

News Medical. (2024). Majority of parents experience isolation, loneliness, and burnout: Survey reveals. Retrieved from https://www.news-medical.net/news/20240424/Majority-of-parents-experience-isolation-loneliness-and-burnout-survey-reveals.aspx

Harvard Health. (2024). Understanding the stress response. Retrieved from
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Harvard Health. (2020). Exercising to relax. Retrieved from https://www.health.harvard.edu/staying-healthy/exercising-to-relax

PubMed Central. (2021). Burnout and parental stress in the modern age: A systematic review. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC8023121/