Overwhelmed Parents: How to Find a Moment to Breathe

When your tank is empty, how can you keep going?

You're not failing. You're not lazy. You're not too sensitive. You're just a parent—likely juggling a full-time job, school communications, after-school schedules, homework meltdowns, and somehow trying to keep your fridge stocked and your house clean-ish. Somewhere in that chaos, you're supposed to also take care of yourself. But the real question is: when?

What so many parents of school-aged children express again and again isn't just that they're tired—it's that they're worn through. Mentally, emotionally, physically drained. And for those raising a child who struggles with learning difficulties or endures school-related stress, the load is often far heavier.

If you're reading this and your eyes are already blurred from fatigue, know this: there is no perfect answer. But there are ways to carve out space for yourself—tiny moments that help you shore up your reserves so you can keep showing up for your child, and for yourself.

The invisible weight of parenting stress

Many of us don’t realize just how much we carry until we’re already depleted. The mental load of parenting—keeping track of your child’s mood swings, working with teachers, overseeing homework, planning doctor visits, monitoring screen time, preparing meals—can become a kind of permanent hum that never turns off.

When children have additional challenges—dyslexia, anxiety, ADHD, or any difficulty that makes school harder—it increases your emotional labor. You’re constantly reading between the lines: Is she upset because of what happened at school? Is he acting out or just overwhelmed? You’re both problem-solver and emotional support, often with little to no margin for your own rest or reflection.

Time isn’t found, it’s made—in small moments

So how do you make space to breathe in a schedule that feels sealed shut? The key is to shift expectations. You may not get an hour-long yoga session or a spa weekend—and that's okay. Think in five- or ten-minute doses. A few conscious breaths in the car before you pick your child up from school. Ten minutes outside, walking around the block alone. Listening to a favorite song with headphones on while pretending to tidy the kitchen.

Sometimes, finding that moment means giving yourself permission to set your child up with a safe, enriching activity so you can step away. For instance, using an app like LISN Kids, which features original audiobooks and audio stories designed for kids aged 3 to 12, can offer your child meaningful screen-free entertainment while you refill your cup. It’s available on iOS and Android.

You don't need to earn your rest

There’s a quiet but dangerous belief many parents have internalized: Rest is something you get after you’ve completed everything, solved every problem, and been perfectly patient. But that reward-based model of self-care simply doesn’t work when you're in the thick of parenting. You must rest during the storm, not after it. Because the storm isn’t going to stop just because you’re tired.

Taking care of yourself might look like saying no to that social engagement. Or ordering takeout even though food prep was on the agenda. Or leaving the dishes in the sink so you can lie down before helping your child with fractions. These aren't failures—they're survival strategies.

As shared in our article on how to survive daily life with your kids, acknowledging your own limits isn't giving up—it's choosing sustainability over burnout.

The ripple effect of giving yourself space

One of the surprising truths of parenting is how much calmer and more centered our children become when we are less frayed. There’s a powerful connection between your exhaustion and how your child reacts to homework battles, bedtime, or a backpack left in the hallway. When you find even a sliver of restoration, your responses soften. And they feel it.

No, it’s not magic. There will still be meltdowns. There will still be days your child can’t focus, or lies about completing their homework. But there’s something grounding about knowing that you have a moment built into your day—even if it’s just five minutes to drink your coffee alone and not have to fix anything for anyone in that time.

If you struggle with guilt around taking those moments, remember that chronic parental fatigue not only hurts your wellbeing, but also your ability to parent in the way you want. Reclaiming even a sliver of stillness helps you show up more present and grounded.

The world doesn’t pause, but you can

There will always be another email from school, another worksheet, another pile of laundry. But you don’t have to be endlessly available to everything and everyone. You matter too.

Start small. Postpone a non-urgent task in favor of a mental reset. Let your child listen to an audiobook so you can sit down without guilt. Step outside while they're occupied. You deserve moments that nurture you, not just responsibilities that drain you. And in those pauses—inhaling fully, letting your shoulders drop—you’re not just recovering. You’re modeling self-respect, boundaries, and balance for your child, too.

For more support on managing those hard afternoons without raising your voice, this guide may help you breathe easier.