There’s Power in the Pause: Strategies to Prevent Overwhelming Burnout In Motherhood

If you’re anything like me, life can often feel like a never-ending list of to-dos. Between work, motherhood, marriage, ministry, and maybe even that group text you’ve been meaning to respond to—it’s easy to fall into the trap of doing, doing, doing, until you hit a wall.

But here’s something I’ve been learning for myself and teaching my clients:

There is power in the pause.

Not just the “I’ll sit down for five minutes before I fold the laundry” kind of pause, but the kind of pause that invites you to breathe, to reflect, and to give yourself permission to slow down before you say yes to one more thing.

The Truth of the Pause

As moms—especially working moms—we wear so many hats. We nurture, we provide, we lead, we serve. Whether it’s attending your child’s school event, prepping for a big work presentation, volunteering at church, or getting dinner on the table, we often feel the pressure to say yes before we’ve had a chance to consider what we’re saying yes to.

We think, “Well, if I don’t do it, who will?” Or we tell ourselves, “They really need me—I can’t say no.”

“If I don’t do it, who will?”

But here’s the truth I’ve come to embrace: Just because it’s a good thing doesn’t mean it’s the right thing for this moment or season.

Here’s another hard truth I came to face: If the people you keep saying yes to needed to say no to you, they would! Say what?! People are going to choose their well-being and family over you? Yes, ma’am. They will. And should. And so should you.

And here’s the most important truth: the value of who you are is not defined by how much you do.

The Power of the Pause in Real Life

Sometimes the pause looks like taking a deep breath before you answer a text asking you to help out this weekend.

Sometimes it means letting the phone go to voicemail instead of answering right away.

Other times, the pause looks like sitting in your car for five extra minutes before going back into the house after work, just to reset. (I do this one a lot LOL!)

It’s choosing to be intentional with your energy instead of reactive with your “yes.”

I’ve had to practice this in my own life. The group chat might light up asking if someone can bring this or donate that for church, and everything in me wants to respond right away with “Sure!” But now, I pause. I check in with my schedule, my energy, my family’s needs, and my own well-being. And you know what? Sometimes the answer is a loving, “Not this time.” And that’s ok!

You Don’t Have to Be Busy to Say No

Let me say this clearly: You don’t have to be overwhelmed or overbooked to say no.

Sometimes you say no simply because you need to rest. You need space. You need a moment to breathe without having to explain why.

We don’t need to justify every boundary we set. God didn’t design us to run 24/7. Even He rested.

When We Pause, We Make Room for God’s Voice

“When we pause, we make space to pray, reflect, and invite the Holy Spirit into our decisions.”

Pausing also gives us space to hear from God. In the noise of life, it’s easy to act on impulse or make decisions out of guilt. But when we pause, we make space to pray, reflect, and invite the Holy Spirit into our decisions.

Ask yourself:

• “What does this moment need from me?”

• “Is this mine to carry?”

• “What would honoring God and my family look like in this choice?”

You’ll be surprised how much peace follows your decisions when you’ve made them from a place of calm and connection with God.

What I Tell My Clients

In sessions, I often remind my clients: You have permission to pause.
You don’t owe instant responses.
You don’t have to apologize for taking a moment to think.

And you’re not being unkind when you honor your limits—you’re being wise. And let’s be real, especially in conflicts, the pause helps us from hurting someone’s feelings and getting out of character.

Whether you’re a Family CEO, a therapist like me seeing clients back to back, or someone just trying to make it through the week, remember that it’s okay to pause. Not only okay—it’s necessary.

Practical Strategies for Embracing the Pause

Here are a few simple tools I’ve used and shared with my clients:

• Schedule a “pause point” in your day — 5-10 minutes, where you step away from the noise and just breathe. Literally set an alarm or timer to remind yourself.

• Practice “responding later” — Wait 30 minutes before responding to non-urgent texts or emails.

• Use grounding techniques — A simple prayer like, “God, give me peace and wisdom before I proceed.”

• Honor your rest days — Even Jesus stepped away from the crowds. You don’t have to rearrange your calendar to accommodate someone else’s priorities.

Final Encouragement

“You are already valuable—not because of what you do, but because of who you are in Christ.”

Mama, you don’t have to run yourself into the ground to prove you’re a good mom, friend, employee, or woman of faith. You are already valuable—not because of what you do, but because of who you are in Christ.

So the next time you feel like you have to say yes, pause.

The next time you feel overwhelmed, pause.

The next time you feel guilt creeping in, pause.

You are allowed to rest. You are allowed to reset.

There’s power in the pause. Don’t be afraid to use it.

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Need a Safe Space to Breathe?

If burnout has been creeping in and you need someone to help you navigate the mental and emotional weight of it all, I’d love to walk alongside you. I help working moms find balance, restore purpose, and thrive without the stronghold of guilt and burnout.

📩 Email me at karen@gacounselingservices.org or click the button below to book a consultation.

Let’s walk this journey together—with grace, intention, and space to breathe. 💛

About the Author

Karen Lanxon is a Christian therapist, wife, and mom of three with a heart for helping women and families thrive. With over 20 years of experience serving youth and families through education, foster care, and ministry—and now more than two years in private practice—Karen brings both wisdom and warmth to her counseling work. Known by colleagues and clients as “the laughing therapist,” she creates a welcoming space rooted in compassion, authenticity, and acceptance. Her mission is to help others rediscover purpose, embrace grace, and walk confidently in every season of life.