The Burnout Check: Signs You’re Running on Empty

Being tired vs being burnt out 

Every dad is tired. School runs, late-night wake-ups, endless emails, for real; it’s a package deal. But there’s a line between being tired and being burnt out. Tired means you need a nap. Burnout means even after sleep, you wake up feeling like you’ve already done a full day. It’s not just fatigue; it’s an ongoing drain that seeps into your patience, mood, and relationships.

"Burnout is not just about being overworked. It’s when your emotional and mental reserves are so depleted that even small tasks feel overwhelming.” 

Dr. Michael Carr-Gregg, psychologist

The Common Signs of Burnout in Dads 

Burnout doesn’t wear a neon sign, but it does sneak up in familiar ways:

• Irritability - Snapping at your kids or partner over nothing.

• Low patience - Small frustrations feel like massive deals.

• Constant fatigue - You’re tired in a way weekends don’t fix.

• Zoning out at home - Physically present but mentally checked out.

• Loss of joy - Hobbies, sports, or mucking around with your kids feel more like chores.

If a few of this sound uncomfortably familiar, it’s worth asking yourself: is this tiredness, or is it burnout?

Why Dads Are at Risk

Modern dads are spinning plates. You’re expected to show up at work like you don’t have kids, and at home like you don’t have a job. Add money stress, sleep deprivation, and the unspoken pressure to “hold it together,” and burnout becomes less of a possibility and more of a probability. Men’s mental health burnout often flies under the radar because many dads think this is just how it is. But it isn’t.

What to Do if You Spot It in Yourself 

Burnout doesn’t vanish on its own, you need to change something. Try:

• Rest, properly - not scrolling in bed, but actual sleep.

• Routine tweaks - small shifts like getting up 20 minutes earlier for yourself.

• Saying no - you don’t have to take on every request at work or home.

• Talk about it - with your partner, a mate, or even your GP.

• Get help if it lingers - persistent burnout can spiral into depression or anxiety, so professional support is a smart move, not a weakness.

  
  

Burnout Is Recoverable

Burnout isn’t a permanent state. It’s a signal that your body and mind telling you something has to give. Recognising it is the first step; adjusting how you live and lead at home is the second. Don’t wait until you’re fully depleted. Your kids need you present, not just surviving.

DADDING IN ACTION

Do a 2-minute self-check: energy, mood, focus. If you score low on all three, take one thing off your plate today.

Resources:

1. Overcoming Parent Burnout with Dr Kaylene Henderson

   Child psychiatrist Dr. Henderson shares practical tips to manage and recover from parent burnout.Overcoming Parent Burnout - Podcast

   
   

2. Parent Burnout by Joseph Procaccini and Mark Kiefaber

   Psychologist authors explore the causes and effects of parental burnout, including fathers.

   Parent Burnout - Joseph Procaccini

   
   

3. Parental Burnout with Lisa Coyne

   Clinical psychologist Lisa Coyne offers coping strategies to prevent and address parental burnout.

   Parental Burnout with Lisa Coyne - Podcast