# Burnout Prevention Workbook for Mothers
  
  ## Understanding Burnout
  
  Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. As a mother, you're particularly vulnerable to burnout due to the constant demands of caregiving.
  
  ## Warning Signs of Burnout
  
  Check which symptoms you've experienced in the past month:
  
  □ Feeling exhausted most of the time
  □ Decreased motivation and joy in activities
  □ Increased irritability or impatience with your children
  □ Feeling detached or emotionally numb
  □ Difficulty sleeping or changes in appetite
  □ Frequent illness or physical complaints
  □ Feeling like you're just "going through the motions"
  
  ## Daily Burnout Prevention Practices
  
  1. **Morning Intention Setting (2 minutes)**
     - Before getting out of bed or checking your phone, set an intention for the day
     - Example: "Today, I will be gentle with myself when things don't go as planned"
  
  2. **Energy Audit (5 minutes)**
     - List your daily activities in two columns: "Energy Giving" and "Energy Depleting"
     - Can you delegate or minimize any depleting activities?
     - Can you increase time spent on energizing activities?
  
  3. **Micro-Breaks (1-5 minutes, several times daily)**
     - Deep breathing: 4 counts in, hold for 4, out for 6
     - Shoulder rolls and gentle stretching
     - Step outside for fresh air
     - Drink a glass of water mindfully
  
  ## Boundary Setting Worksheet
  
  1. Identify areas where you need stronger boundaries:
     - Time for yourself
     - Expectations from others
     - Social media consumption
     - Work/home separation
  
  2. For each area, complete:
     - Current situation: _______________________
     - How it affects me: _______________________
     - Boundary I need: _______________________
     - How to communicate this boundary: _______________________
  
  ## Weekly Reflection Questions
  
  1. What depleted me this week?
  2. What nourished me this week?
  3. What can I let go of?
  4. What do I need more of?
  5. One small change I can make next week is...
  
  ## Emergency Burnout Recovery Plan
  
  When you're already feeling burnout symptoms:
  
  1. Reach out for help - specific people you can call: _______________________
  2. Non-negotiable self-care activities: _______________________
  3. Phrases to use when saying "no": _______________________
  4. Professional support options: _______________________
  
  Remember: Taking care of yourself isn't selfish—it's necessary for sustainable motherhood.