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Signs of Burnout and Ways to Prevent Them

stressed woman

As much of a transformative and joyous experience pregnancy can be, it can also be accompanied by stress and demands that may lead to burnout. As a pregnancy coach, it's crucial to help expectant mothers recognize the signs of burnout and provide strategies to prevent it. In this article, we'll explore common signs of burnout during pregnancy and offer practical ways to promote well-being.

There are many signs of burnout, but the trick to master is to be aware of the signs so if or when they do show up, you are immediately able to identify them and be proactive in doing what you can to prevent these annoyances from continuing further.

Sound like a plan? Here are the various signs of burnout you should be made aware of:


  • Persistent headaches can be a sign of physical and emotional strain. Stress, hormonal changes, and lack of self-care can contribute to headaches during pregnancy.

Inconsistent Sleeping Patterns:

  • Disrupted sleep is a common issue during pregnancy, but extreme inconsistency may indicate burnout. Constant worry or racing thoughts can interfere with a restful night's sleep.


  • Withdrawal from social activities and feelings of isolation can be indicative of burnout. The emotional and physical toll of pregnancy may make it tempting to retreat from social connections.


  • Emotional numbness or detachment can be a sign of burnout. If the emotional demands of pregnancy become overwhelming, some may unconsciously disconnect as a coping mechanism.

Feeling Anxious or Overwhelmed:

  • Heightened anxiety or a constant sense of being overwhelmed can signal burnout. The pressure to prepare for parenthood coupled with hormonal changes can contribute to these feelings.

Neglecting Self-Care:

  • A decline in self-care practices, such as neglecting personal grooming, skipping meals, or avoiding activities that bring joy, may indicate burnout.

So we talked about what to look for so we can identify the signs of burnout, but the question is, what do you do to prevent it? We got you covered! Here is some insight on that.

calm pregnant woman

Prioritize Self-Care:

  • As a pregnancy coach, I'm big this one. It is my job to encourage expectant mothers to prioritize self-care activities that bring them joy and relaxation. This could include gentle exercises, reading, meditation, or simply taking a quiet moment for themselves. I'm all about stressing the importance of setting some leisure time for yourself to all of my clients.

Establishing a Support System:

  • Building a support network is crucial during pregnancy. Whether it's friends, family, or a support group, having individuals to share thoughts and concerns with can alleviate the emotional burden. Try to stay open minded to meeting new people, but also stay affirmative with your existing peers. Just because someone in your life has been around for years (family or friends) doesn't give them the right to inflict with your orb with negative energy. This is about you and your baby so don't be afraid to put those walls up to any uninviting persons.

Communicate Openly:

  • Encourage open communication with partners, friends, and healthcare providers. Sharing feelings and concerns can help prevent emotional overwhelm and foster a sense of support. Be more open to accepting help from others. The world doesn't always have to fall on you.

Set Realistic Expectations:

  • Help manage expectations by emphasizing that it's okay not to have everything figured out. Setting realistic expectations for oneself and the pregnancy journey can reduce unnecessary pressure. Be okay with having a bad day. Having a bad day does not mean it's a bad pregnancy or that you're a bad person for complaining and/or feeling uncomfortable. Ease up on yourself for this one!

Practice Mindfulness:

  • Ah, one of my favorite methods. If you have read my other posts, you'll notice that practicing mindfulness is a key component in 75% of my coaching methods. Incorporating mindfulness practices, such as meditation and deep breathing exercises, can help manage stress and anxiety. Mindfulness encourages staying present and appreciating the journey. When you're thinking clearly, it builds up confidence, which majority of the time, is all you need to succeed.

Delegate Responsibilities:

  • Remind expectant mothers that it's acceptable to delegate tasks and seek help. Whether it's household chores or work-related responsibilities, sharing the load can prevent burnout. This ties into our setting realistic expectations segment.

As a pregnancy coach, my role is to support and guide expectant mothers through this transformative journey. Recognizing the signs of burnout and implementing preventative measures is essential for maintaining physical and emotional well-being. Now is the time to really kick that self-care into gear. When taking care of yourself is a priority, you are able to be there and present to nurture your pregnancy with the TLC it deserves, even on the toughest of days.

We encourage self-compassion, open communication, and the incorporation of stress-reducing practices to ensure a positive and fulfilling pregnancy experience. Remember, taking care of yourself is not only a gift to the mother, but also to the well-being of your growing baby.

Pregnant belly bump
Affiliated With Bella 3D Imaging & Coaching

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