How the Body Budget Concept Can Help Moms Manage Burnout and Guide Their Children
As moms, we’re constantly juggling—work, family, caregiving, and everything in between. It’s no wonder burnout can creep in, especially for mothers of children with unique needs, like autism. But what if there was a way to understand and manage your energy more effectively? Enter the body budget concept, introduced by neuroscientist Dr. Lisa Feldman Barrett in her book How Emotions Are Made.
This simple yet powerful idea can help you manage burnout, restore balance, and guide your child’s behavior. Here’s how it works:

What Is the Body Budget?
The body budget is your brain’s way of managing your energy. Everything you do—physical tasks, emotional reactions, even your thoughts—either withdraws energy or deposits it. When withdrawals outweigh deposits, you feel exhausted, irritable, and overwhelmed. For your child, this imbalance might show up as meltdowns, fatigue, or difficulty concentrating.
The good news? You can actively manage your body budget and help your child manage theirs, too!
For Moms: Managing Your Body Budget
Here’s a simple 2-step approach to help you recharge and stay balanced:
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1. Check In with Yourself
Take a few moments to pause and ask:
How am I feeling physically and emotionally?
What has been draining my energy today?
What small thing can I do to feel better?
Recognizing when you’re running on “empty” is the first step toward making positive changes.
2. Replenish Your Energy
Choose one small, manageable activity to restore your body budget. Here are some ideas:
Take a 10-minute rest or a quick walk.
Sip water, eat a nutritious snack, or enjoy a cup of tea.
Listen to calming music or practice deep breathing.
Delegate one task or say “no” to something that feels overwhelming.
Pro Tip: Celebrate small wins! At the end of the day, acknowledge one thing you did well, no matter how small. This shift in focus can boost emotional energy.
For Your Child: Supporting Their Body Budget
Your child has a body budget too, and it’s important to recognize when they’re running low on energy. Here’s how you can help:
1. Observe and Support
Pay attention to physical, emotional, and behavioral cues:
Are they tired, fidgety, or irritable?
Do they seem overstimulated or withdrawn?
Are transitions or specific activities draining their energy?
2. Replenish Their Energy
Once you notice signs of energy depletion, try one of these strategies:
Offer a healthy snack or water.
Create a quiet, calming space for sensory breaks.
Encourage physical movement, like swinging, jumping, or walking.
Use predictable routines and visual schedules to reduce stress.
Pro Tip: Celebrate their small wins, too! Whether it’s staying calm during a tough situation or completing a task, this recognition helps build resilience.
A Daily Reminder for Moms and Kids
Here’s a simple mantra to keep in mind:
"Check in. Replenish. Celebrate."
Check in: Pause to assess how you and your child are feeling.
Replenish: Add energy-boosting activities to your day.
Celebrate: Focus on the positive moments, no matter how small.
Final Thoughts
Managing your body budget isn’t about perfection—it’s about small, consistent steps toward balance. By understanding and applying this concept, you can reduce burnout, foster calm, and create a more harmonious relationship with your child.
So, the next time you feel overwhelmed, remember: Your body budget is in your hands. Take a moment to check in, restore, and thrive—because both you and your child deserve it.
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What’s your favorite way to replenish your energy? Share your tips in the comments below—I’d love to hear from you!
References:
Barrett, L. F. (2017). How emotions are made: The secret life of the brain. Houghton Mifflin Harcourt.
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