Tips to avoid maternal burnout
Perfectionism is not a healthy habit. Even less so when it comes to motherhood, unless you’re keen to rub shoulders with overwhelm, resentment, rage and the feeling of never being satisfied, which can eventually lead to maternal burnout.
Here is the new mantra you can adopt to preserve your mental, physical and emotional wellbeing when faced with the demands of mothering, working and everything in between: “Good enough is the new perfect”.
Beware of the Good Mother
The good mother is the one who does it all, preferably all at once, never raises her voice, always indulges in self-sacrifice…and does not exist! Most of us carry a lot of unhelpful and unrealistic beliefs about what a good mother is and does. So, next time you catch yourself thinking that you “should” be on top of it all, that you “should” do something productive while your baby is sleeping, that you “should” do every single pick up and drop off, think twice. Said who? Whose voice do you hear when the “should” shows up? Is it serving you or is it overwhelming you?
Learn to say no
Sometimes we forget that we are in control and can decide what we say yes to and what we say no to. If we want to stay sane and raise children who have healthy boundaries, we need to role model that behaviour ourselves. Here, it helps to think about what really matters, the values that are important in this season of your life. Once you have identified them, use them as a compass to navigate the decisions you make, no matter how mundane or challenging.
Connect with other mothers
Isolation is one of the major causes of stress for mothers. Find women to connect with and have genuine conversations about what it is really like to juggle the competing devotions that we need to wrestle with as women and mothers. This can help you normalise your feelings and bring a sense of community back into your life.
Redefine strength
Our culture defines strength as the ability to push through, be constantly “on”, do more, deliver: the perfect cocktail for burnout. What if you embraced a more balanced definition of strength, one that invites you to recognise your needs and respect them? One that gives you permission to delegate, rest, ask for help, get support through coaching, therapy or other holistic practices, prioritise your wellbeing and nourishment?
Mothering is not a walk in the park. It’s normal to not like every single day of your life as a mother, even though you may feel like you’re expected to. Ambivalence is part and parcel of being human, of being a parent, especially in a society that doesn’t value motherhood and is not set up for parents to thrive and feel supported along the way. Learn to own your new gifts and skills as a parent and be kind to yourself: you’re going through a process of transformation, learning and growth like no other.
If you’re interested in resources to help you navigate your mothering journey with more peace and confidence, I created a mini audio series with tips and tools I’ve gathered from my work and personal experience as a mother. You can download it here.
You may also be interested in...
Nesting Space
Nesting Space is a dedicated private mental health occupational therapy practice specialising in perinatal services. We are committed to nurturing and supporting the mental well-being of birthing parents and enriching the lives of their families throughout pregnancy, childbirth, and the early stages of parenthood.
Hi I’m Juliette, I’m a mum and with nearly a decade of experience as a Mental Health Occupational Therapist, I am deeply passionate about my work. I have firsthand experience with the challenges of navigating mental health struggles during pregnancy and the postnatal period. Having personally faced the isolation of postnatal anxiety, rage, and depression following a traumatic birth, I understand the profound impact that seeking help early can have. This realisation inspired me to establish Nesting Space, as I recognized the vital role an Occupational Therapist can play in supporting women and their families during the antenatal and postnatal periods.
Becoming a mother was a transformative experience for me—physically, psychologically, emotionally, socially, and spiritually. The discovery of matrescence, the transition into motherhood, solidified my calling to this field. I deeply understand the ambivalence that can accompany motherhood and the neurocognitive changes that occur after pregnancy and birth.
Telebaby
Telebaby with Dr. Samuel Heitner – Paediatric Help is Just a Click Away! I’m Dr. Samuel Heitner, a paediatrician with over 15 years of experience and the founder of Telebaby. Being a parent is one of the most rewarding, yet challenging, journeys you’ll ever take, and I’m here to support you whenever you need it.
I offer Telehealth video consultations tailored specifically for babies, supporting parents and families Australia-wide, 7 days a week, all from the comfort and safety of your home.
If you’re worried about your baby’s reflux, colic, constipation, poor weight gain, unsettled behaviour, rashes, suspect a milk allergy, or have any other concern, Telebaby is here to provide guidance and peace of mind. My services include a video consultation, one week of email support following your consult, and a follow-up call to check in on your baby’s progress. If needed, I can also provide Escripts, including specialised infant formula for cow’s milk allergy, blood tests, imaging, medical certificates, and more.
In addition to Telebaby, I work as a paediatrician in the Emergency Department at The Children’s Hospital at Westmead and care for babies in the Special Care Nursery and the post-natal ward at Sydney Southwest Private Hospital. I am also a Clinical Associate Lecturer with The University of Sydney and a Fellow of The Royal Australasian College of Physicians (FRACP) – Paediatrics & Child Health Division.
Katie’s Babies
Nurturing a love of sleep through attachment, trust, respect & fun.
Supporting tired parents to make kind, attachment-focused changes to their baby’s sleep, WITHOUT sleep training.
Hi, I’m Katie, a Registered Midwife with over 25 years of clinical experience and a background in home birth. I’m also a certified OCN Level 6 holistic infant sleep coach and mum to four teenagers.
After breastfeeding, co-sleeping, baby-wearing and surviving endless night wakes with my own children, I discovered something important: families don’t have to choose between ignoring their instincts or staying up all night forever. There is a gentle middle ground, and that’s exactly what I offer through Katie’s Babies.
I’m based in Melbourne, Australia, and while I offer in-home support locally, most of my work is conducted online. That means I can support families anywhere in the world. My approach blends evidence, intuition and deep respect, helping you create a rhythm that works for your baby and your life, without ever resorting to cry-it-out or forceful routines.
How I can help
Whether you’re contact-napping with a 4-month-old or wrestling with a strong-willed toddler at bedtime, I’m here to guide you towards your goals while preserving connection every step of the way.
- Helping you understand what’s biologically normal in infant and toddler sleep
- Reassuring you that feeding to sleep, contact naps, co-sleeping and floor beds are not ‘bad habits’, they’re instinctive and valid, but it’s ok to make changes if you want to.
- Offering realistic, respectful strategies that protect emotional safety and strengthen bonds
Families often tell me they appreciate my slow, steady, step-by-step approach, designed to avoid tears wherever possible. I build confidence gently, with connection and encouragement, never through pressure or detachment.
Many of my values are grounded in Montessori principles and Aware Parenting theories.
My goal is always to help you find a path that feels sustainable, respectful and aligned with your parenting values, while making life a little easier along the way. Sleep doesn’t have to be a battle, and you don’t have to figure it out alone.
Learn about the support you didn't know you needed.
We have cherry picked the most useful resources for your fourth trimester so that you don't have to waste precious hours searching.
Article - Dr Mandy Godwin (Mums in Bloom)
Navigating the Emotional Side of Pregnancy and New Motherhood
The emotional side of pregnancy and new motherhood doesn’t come with a manual, but thankfully, Mandy Godwin, a perinatal psychologist in Australia and founder of Mums in Bloom, has created two free guides to help mums navigate this tender time and support their emotional wellbeing during pregnancy and postpartum.
Article - Alice Mason (Align with Alice)
Finding Calm within the Chaos
This idea flips the script. Instead of seeing happiness, peace or calm as something that only exists in the future, tied to the achievement of a goal, it invites you to find joy and satisfaction in the present moment. It’s a reminder that your feelings aren’t just an outcome of a milestone, but they are a tool for creating it.
Interview - Caroline Bilkey (Mummy's Whispers)
Why Hiring Postpartum In-Home Support Can Transform Your Recovery
If I had my way, support would be non-negotiable and, in an ideal world, would have government funding, so everyone can access the help we all deserve. We can shape our families' and therefore babies' complete outcomes (and lives!) by providing education, but above all, support in those early days. It is essential for a mother who has given birth to rest and recover.
Article - Melissa Miceli (Motherscape)
Occupational Therapy for Mothers: Support for Postpartum Recovery and Matrescence
During the postpartum period, many women experience challenges in daily routines, self-care, and identity. Occupational Therapy (OT) for mothers offers practical and emotional support to help women navigate these changes, rebuild confidence, and find balance in everyday life.