Fact sheet · Load and burnout
Taking some weight off
A check-in on the balance between what’s draining you and what’s holding you up. It isn’t a test and there’s no score, just a clearer picture. Burnout tends to build when demands outweigh support for a long time, and what feels heavy is personal, so your list is the one that counts.
Type straight into the boxes, then print or save as a PDF, or print it blank and use a pen.
1. What's draining me
Tick anything that takes energy, then star the two heaviest.
2. What's holding me up
Tick what gives energy back. Circle anything you've stopped using lately.
3. Where does the balance sit this week?
Pick the point that feels closest.
4. One thing to take off the scales
Choose one drain from section 1, and one way to lighten it. Just one is plenty.
StopIs it necessary, or just expected?
SimplifyHow could it be easier?
ShareWho else could own it? Housework isn't parenting.
AddWhat support don't I have yet?
5. A kinder reply
If a voice says “I should manage this myself”, answer it the way you'd answer a friend.
6. One small thing for me
Ten minutes counts. Something I used to enjoy, in a small regular dose.
7. Weekly check-in
Come back to this each week for a month. What changed? What's next?
| Week | Balance 1–5 | What changed | What’s next |
|---|---|---|---|
| Week 1 | |||
| Week 2 | |||
| Week 3 | |||
| Week 4 |
Get support from your GP, a psychologist or a parents’ group if you’ve felt like this for weeks, rest isn’t helping, or low mood is spreading beyond parenting. PANDA: 1300 726 306.
If you’re having thoughts of harming yourself or that your family would be better off without you, call Lifeline on 13 11 14 or 000 now.