Feeling Overwhelmed This Winter? Here Are Some Practical Ways to Beat Burnout!

As the days grow shorter and the temperature drops, many parents find themselves running on empty. Winter brings a unique cocktail of pressures: seasonal illnesses, school events, work demands, financial strain, and the never-ending task of keeping a household running. For many, it’s a time when stress peaks,  and burnout quietly creeps in.If you’ve been feeling overwhelmed, exhausted, or just not yourself, you’re far from alone.

Why Does Winter Hit Parents Harder?

Winter is supposed to feel cosy, but for most parents, it’s the opposite. The season brings:

• More bugs and viruses: Children pick up every circulating illness, meaning missed work, broken routines, and extra caregiving, often while you're sick yourself.

• Holiday and end-of-year pressure: Social events, school concerts, gift shopping, financial worries… it all adds up.

• Less sunlight: Shorter days can reduce energy levels, affect mood, and disrupt sleep patterns.

• Emotional load overload: Parents often juggle logistics, emotions, planning, and problem-solving for the whole family.

It’s no surprise so many parents feel depleted by mid-winter.

What Does Burnout Look Like for Parents?

Burnout isn’t just “feeling tired.” It’s a state of emotional, mental, and physical exhaustion. Common signs include:

• Feeling constantly drained, even after rest

• Becoming irritable or short-tempered

• Feeling detached or “on autopilot”

• Trouble concentrating

• Sleep problems

• Losing interest in things you normally enjoy

• Feeling guilty for not “keeping up”

• A sense of being overwhelmed by small tasks

Burnout can affect anyone, but parents, especially those with young children, are at particularly high risk.

The Emotional Weight Parents Carry

Parents shoulder invisible pressures that often go unspoken. You’re expected to:

• Be productive at work

• Be calm and patient at home

• Keep the household running

• Support your child’s emotional needs

• Manage school schedules

• Stay on top of chores, bills, health appointments

• And somehow not fall apart

Winter amplifies these responsibilities, reducing downtime and increasing stress.

Practical Ways to Reduce Winter Burnout

You don’t need a total life overhaul, small changes can make a real difference.

1. Build in "micro-rest"

Short, intentional moments of pause throughout the day can reset your nervous system.
Try:

• 5 minutes of quiet in the car

• A warm drink without multitasking

• A brief walk outside

• Saying “no” to one thing a week

These tiny breaks genuinely add up.

2. Lower the pressure

It’s okay for meals to be simple, the house to be imperfect, and plans to be flexible. Not everything has to be done now. Not everything has to be done by you.

3. Create shared responsibility

If you're co-parenting or have support available, try delegating:

• Alternate mornings

• Divide chores realistically

• Share school runs

• Ask grandparents/friends for help

4. Prioritise sleep, for you, not just the kids

Sleep has a huge effect on stress levels. Aim for consistent bedtime routines and reduce screen time an hour before bed.

5. Move your body gently

Exercise doesn’t need to be intense to be effective. Try:

• A short YouTube workout

• 10 minutes of stretching

• A brisk walk outside (sunlight = mood boost). Movement is one of the fastest ways to reduce stress hormones.

6. Watch your emotional load

Write down everything on your mental to-do list. What can be delegated, delayed, simplified, or deleted altogether? Sometimes overwhelm comes from carrying tasks, not completing them.

7. Stay connected

Burnout worsens when you feel alone.Meet a friend for coffee, join a parent group, or open up to someone you trust. You don’t need to solve everything, sometimes you just need to be heard.

When Should You Reach Out for Support?

A GP or wellbeing professional can help if you’re experiencing:

• Persistent low mood

• Anxiety affecting daily life

• Physical symptoms of stress

• Ongoing insomnia

• Feelings of hopelessness

• Struggling to cope with daily responsibilities

Support might include talking therapy, lifestyle strategies, blood tests (e.g., thyroid or vitamin deficiencies), or additional care depending on your situation. Winter can be tough, you don’t have to get through it on your own. 

If you’re feeling burnt out this winter, it isn’t a sign you’re failing. It’s a sign you’ve been carrying too much, for too long, without enough support or rest. Parenting is demanding, emotional, and often invisible work. Being overwhelmed doesn’t make you a bad parent, it makes you human. Taking small steps now can help protect your wellbeing and give you more energy, patience, and joy as the season continues.