How to fight the emotional burn-out

Hey there valuable mamas!

It happens to all of us. Those gray days when getting out of bed feels like a monumental task. You feel physically and spiritually drained, and motivation seems to have vanished. All you want is to do nothing—and that’s okay. Giving ourselves permission to rest when our body and mind send us that message is not only valid, it’s necessary. Often, the next day feels better.

But what if it doesn’t?

What if this low mood lingers? When you feel like you’ve lost your “mojo,” and the things that once brought joy now feel like chores. When stress and fear dominate your thoughts, and you’re paralyzed by exhaustion. That’s emotional burnout.

Let me be clear: I’m not talking about depression or any mental health condition that requires medical attention. This is not a scientific article, nor is it written from the perspective of a mental health professional. This is simply my personal experience—as a mom of three—navigating the emotional dips that life throws at us. And thankfully, these dips do pass.

But in the meantime, how do we cope?

As moms, we don’t have the luxury of staying in bed and binge-watching Netflix until the fog lifts. The kids still need to be fed, the house needs to be cleaned, homework needs to be supervised, and bedtime stories need to be read. Life doesn’t pause for burnout.

So how do we find motivation when we’re running on empty?

Here are my secret weapons—simple, practical strategies that help me shift my mood and regain momentum. They’re not magic, but they work. Usually, within 2–3 days, I feel like myself again.

 1. Exercise

Even when I don’t feel like it, moving my body always helps. Exercise boosts endorphins—the “happy hormones”—and gives me a sense of accomplishment. Put on your favorite music and dance, stretch, or go for a jog. Just move.

 2. Walk in Nature

Nature has a powerful healing effect. A walk by the sea, in the forest, or even in a nearby park can lower stress and lift your spirits. Living in Quebec, winter makes this tricky, but spring and summer offer beautiful opportunities to reconnect with the outdoors.

 3. Make a To-Do List

It may sound counterintuitive when you’re feeling low, but writing down even the smallest tasks gives you a sense of purpose. It’s a gentle nudge toward productivity.

4. Do What’s on the List

Start small. Complete one task, then another. Each checkmark is a mini victory that boosts your self-esteem and builds momentum.

5. Declutter Something

Decluttering clears stagnant energy. Whether it’s a drawer, a closet, or the fridge, organizing your space can bring clarity and calm to your mind.

6. Try a New Recipe

Not the everyday cooking that feels like a chore—try something new and creative. Exploring a new recipe can be surprisingly uplifting and fun.

7. Pamper Yourself

A little self-care goes a long way. Put on some makeup, wear your favorite outfit, apply a scented lotion—whatever makes you feel good. It’s not superficial; it’s restorative.

8. Take It Easy

This might be the most important one. Accept that this phase is temporary. Don’t push yourself to be overly productive. Do what’s necessary, and let the rest wait. Rest when you can, even if it’s just a few minutes on the sofa with a book—until the kids call you, of course!

Emotional burnout is real, but it’s also manageable. With a little self-compassion and a few gentle strategies, you can navigate through it and come out stronger. You’re not alone—and you’re doing better than you think.

Take care,

Katerina