Dad Burnout: 7 Signs You're Running on Empty (And What to Do About It)

You're exhausted but you can't sleep. You love your kids but feel nothing when they show you their drawings. You're snapping at your partner over things that shouldn't matter. Sound familiar?

Dad burnout is real. And it's far more common than most blokes will admit.

What is dad burnout?

Burnout isn't just being tired. It's a state of chronic emotional, physical, and mental exhaustion caused by prolonged stress. For dads, it often builds slowly — weeks and months of broken sleep, work pressure, money worries, and putting everyone else first.

The tricky bit? Most dads don't recognise it. We're conditioned to "push through" and "man up". But burnout doesn't care about your stiff upper lip.

7 warning signs

1. You're permanently exhausted

Not just "I had a bad night" tired. We mean bone-deep, can't-recover-even-after-sleep tired. If a full night's rest (rare as that is) doesn't help, that's a red flag.

2. You've lost interest in things you used to enjoy

Football on Saturday? Can't be bothered. Mates asking you to the pub? You'd rather stare at the wall. Burnout strips away the things that used to recharge you.

3. You're irritable over nothing

If you're losing your temper over a spilled cup of milk or a slightly-too-loud CBeebies theme tune, your nervous system is probably overloaded.

4. You feel disconnected from your kids

This is the one that really stings. You're physically present but emotionally absent. Going through the motions of bath time, stories, and bedtime without actually being there.

5. You're getting ill more often

Burnout hammers your immune system. If you're catching every cold going round nursery, your body might be telling you something.

6. You dread the weekend

Weekends used to be a break. Now they feel like another shift. If Saturday morning fills you with anxiety instead of relief, pay attention.

7. You've stopped looking after yourself

Skipping meals, not exercising, drinking more, staying up too late scrolling your phone. When self-care is the first thing to go, burnout isn't far behind.

What to do about it

Talk to someone

This is the hardest step and the most important. Tell your partner, a mate, your GP — anyone. You don't have to frame it as "burnout" if that feels too much. Just start with "I'm not doing great."

Lower the bar

Not everything needs to be perfect. The house can be messy. Dinner can be fish fingers. Your kids don't need Pinterest-worthy activities — they need a dad who's present.

Protect one thing for yourself

Pick one thing that's just for you — a run, a podcast, 20 minutes of quiet — and guard it fiercely. This isn't selfish. It's maintenance.

Share the load

If you're carrying too much, say so. Have an honest conversation with your partner about the mental load. Write down who does what. You might both be surprised.

See your GP

If things feel really dark — persistent low mood, anxiety, thoughts of self-harm — please see your GP. Postnatal depression affects up to 1 in 10 new dads and is very treatable. There's no shame in getting help.

FAQ

Is dad burnout the same as depression?

Not exactly. Burnout is caused by prolonged stress and can usually be improved by removing or reducing stressors — rest, support, and lifestyle changes. Depression is a clinical condition that may require professional treatment. However, untreated burnout can develop into depression, so it's important to act early. If you're unsure, speak to your GP.

How long does dad burnout last?

It depends on the severity and what changes you make. Mild burnout can improve within a few weeks of rest and support. More severe burnout might take months. The key is recognising it early and making changes — even small ones — before it gets worse.

Can burnout affect my relationship with my kids?

Yes. One of the main symptoms is emotional disconnection — feeling physically present but mentally elsewhere. Kids pick up on this. The good news is that recovery brings you back to being the engaged, present dad you want to be.

Useful resources

CALM (Campaign Against Living Miserably): thecalmzone.net — helpline and webchat
Samaritans: Call 116 123 (free, 24/7)
DadPad app: Evidence-based support for new dads
NHS mental health services: Ask your GP for a referral

You're not weak for struggling. You're human. And reaching out is the strongest thing you can do.