5 Signs You’re Burnt Out as a Parent Carer (And What You Can Do)

Being a parent carer means carrying more than most people ever see.

Its loving fiercely while managing endless responsibilities - appointments, education plans, therapies and sleep deprivation just to mention a few, the list goes on and on.

The emotional load that comes from advocating every single day is unseen by others but felt by those carrying the weight.

Burnout can creep in quietly. It doesn’t always look like collapsing in a heap — sometimes it looks like plodding on, numb and disconnected, because not only do you feel like you have to, for many parent carers with the cuts to support and changing thresholds to meet criteria for help it quite often is the reality for many.

If any of this feels familiar, know this: you're not failing. You're human, no doubt doing the best you can and probably trying to do it all in difficult and challenging circumstances. And you're not alone.

Here are five signs of parent carer burnout — and what can help.

1. You Feel Constantly Exhausted, Even After Sleep

No amount of rest seems to touch the tiredness anymore. You're waking up as tired as you went to bed — physically, mentally, emotionally drained.

What can help:
Rest isn’t just sleep. Burnout recovery involves nervous system rest — time when you don’t have to be “on,” even for a few minutes. This can mean different things to different people, that's why there is no 1 method fits all approach. Some examples though could be a quiet cup of tea with no demands. A slow walk. A space where you’re not needed and no one calls on you constantly.
(That’s one of the reasons I created The Village — more on that below.)

2. You’ve Lost Patience and Snap Easily

You find yourself reacting more sharply — to your partner, your child, professionals or even clients or customers. I know that you don’t want to be irritable, but everything feels too much. It's like every tiny thing is a final straw, demand that feels like it's too much and it's going to push you over the edge.

Why is that?
This is your body’s stress response talking — it's not a character flaw. The key is regulation, not shame. Try grounding tools: hand on your heart, breathwork, or even five minutes outside. If you can access counselling or coaching, support can make a huge difference.

3. You Feel Emotionally Flat or Numb

You’re not crying anymore — you’re not feeling much of anything. You’ve gone from overwhelmed to emotionally shut down. It’s a survival mode many carers recognise.

What can you do to shift from this?
Start with gentle reconnection. Ask yourself: “What do I need today?” or “How do I feel right now?” Journaling or talking with someone who understands can help you process instead of pushing everything down.

4. You Struggle to Make Decisions or Think Clearly

Even small choices — what to cook, how to word an email — feel overwhelming. Your brain feels foggy, like it’s running on empty.

What can help:
Cognitive overload is real when you're constantly juggling needs. Simplify wherever possible. Use lists, ask for help, and give yourself permission to not have all the answers today.

5. You Feel Alone in All of This

Even when surrounded by people, you might feel like no one really gets it. You’re tired of explaining, tired of justifying. Tired of being strong and tired of repeating yourself when it seems like no one hears you.

What can help:
Connection with others who do get it. A safe, non-judgemental space where you can be honest — not just strong.
This is exactly why I created The Village, a gentle community space for parent carers to come as they are, be heard, and feel less alone.

Final Thoughts

Burnout doesn’t mean you’re weak — it means you’ve been strong for too long, without enough support.

If any of this resonates, please take it as a sign to pause. To rest. To reconnect. You are worth looking after too.

Want a space to breathe again?
Click here to learn more about The Village — a safe, supportive community for parent carers.