Healing from burnout: 5 weekly habits that can help
Burnout can feel like being stuck in a never-ending loop of exhaustion, frustration, and disconnection. As a therapist, I’ve seen firsthand how deeply burnout can impact every aspect of a person’s life. Healing from burnout is no small feat—it requires time, introspection, and often deeper work on underlying patterns. But you have to start somewhere, and small weekly habits can lay the foundation for meaningful change.
Here are five things you can do weekly to begin your journey of healing from burnout. While they won’t solve everything, they can help you regain some balance and create space for deeper healing.
1. **Schedule One Hour for “Me Time”
Let’s start with something simple yet often overlooked: carving out time just for yourself. Once a week, schedule one hour for an activity that genuinely nurtures you. This isn’t about being productive; it’s about doing something that feeds your soul.
Whether it’s reading a book, taking a long bath, or walking in nature, treat this time as sacred. One of my clients started a weekly ritual of painting—something she hadn’t done since college. That single hour became a cornerstone of her healing, reminding her that she’s more than her responsibilities.
Pro Tip: Put this hour on your calendar and protect it like you would an important meeting.
2. Reflect on Your Week with Gratitude and Growth
Once a week, take 10-15 minutes to reflect on your experiences. Ask yourself two simple questions:
- What am I grateful for this week?
- What did I learn about myself or my boundaries?
This practice isn’t about toxic positivity; it’s about shifting your focus to moments of growth and joy, no matter how small. Gratitude helps rewire your brain to notice the positives, while reflecting on growth fosters self-awareness.
One client of mine realized during these reflections that she consistently felt drained after saying yes to certain requests. Over time, this insight helped her set healthier boundaries.
3. Engage in Meaningful Movement
Movement is one of the best ways to release tension and reconnect with your body. But this isn’t about hitting the gym for an intense workout—it’s about finding movement that feels good and meaningful to you.
For some, this might mean yoga or tai chi. For others, it’s dancing in their living room or going for a hike. One client told me that her weekly evening walks became her favorite ritual because they gave her space to decompress and process her thoughts.
Pro Tip: Choose a movement practice you genuinely enjoy, not one you feel obligated to do.
4. Have One Tech-Free Evening
Burnout is often exacerbated by the constant demands of technology. Between work emails, social media, and endless notifications, it can feel impossible to unplug. That’s why I recommend setting aside one evening a week to go tech-free.
Use this time to reconnect with yourself and your loved ones. Cook a meal, play a board game, read, or simply enjoy the quiet. One of my clients started doing this with her family every Friday evening, and she’s noticed how much calmer and more present she feels heading into the weekend.
Pro Tip: Set a specific start and end time for your tech-free evening to make it easier to stick to.
5. Connect with Someone Who Fills Your Cup
Burnout can make you feel isolated, but connection is a powerful antidote. Once a week, reach out to someone who uplifts and energizes you. This could be a phone call with a friend, a coffee date with a loved one, or even joining a supportive community.
One client of mine made it a habit to call her best friend every Sunday. Those conversations became a lifeline, reminding her that she’s supported and loved even during tough times.
Pro Tip: Prioritize connections that feel mutual and nourishing, rather than ones that drain your energy.
Healing Is a Journey, Not a Quick Fix
It’s important to acknowledge that these weekly habits won’t magically solve burnout—because burnout is often a symptom of deeper issues. Patterns of overworking, people-pleasing, or neglecting your own needs often trace back to defense mechanisms learned early in life. Healing from burnout requires untangling those patterns, which takes time and deeper introspection.
However, these small changes can help you create a foundation for healing. They can give you glimpses of what it feels like to prioritize yourself and reclaim your energy.
Final Thoughts
Healing from burnout is complicated, but you don’t have to tackle it all at once. By committing to small, intentional changes each week, you can begin to shift the balance in your life. Remember, healing is a journey—and every small step counts.
If you’re struggling with burnout, know that you’re not alone. As someone who has worked with countless clients on this very issue, I can tell you that healing is possible. These weekly habits are just the beginning, but they’re a powerful place to start.
Beating Burnout: Daily Routines That Truly Work
Burnout. It’s a word that has become all too common in our fast-paced world. As a therapist, I’ve seen its heavy toll on individuals who come to me feeling drained, stuck, and detached. Burnout isn’t just about working too hard—it’s often tied to defense mechanisms we learned early in life, and these patterns play a huge role in how we handle stress today. Let’s unpack that and explore some burnout daily routines that can help you avoid burnout and create a life that feels balanced and fulfilling.
Understanding Burnout and Its Roots
Burnout isn’t simply about exhaustion—it’s a state of emotional, physical, and mental depletion caused by prolonged stress. I’ve noticed in my practice that many people struggling with burnout are also battling old defense mechanisms. These patterns were often adopted during childhood as a way to cope with challenging environments.
For instance, a client may have grown up in a home where being overly responsible or “the fixer” was their way of surviving family dynamics. Fast forward to adulthood, and they’re still overextending themselves, taking on more than they can handle. Another client might avoid conflict at all costs, prioritizing others’ needs to their own detriment, leaving little energy for self-care.
These deeply ingrained habits can lead to an internal battle between what we feel we “should” do and what we genuinely need, creating the perfect storm for burnout.
The Power of Daily Routines
Breaking free from burnout isn’t about making one big change—it’s about introducing small, sustainable routines that prioritize your well-being. Here are some strategies I’ve seen work wonders for my clients:
1. Start with Morning Grounding
Mornings set the tone for the day. Instead of diving into emails or rushing to get things done, take 10 minutes for yourself. This could be deep breathing, a brief meditation, or even sipping your coffee mindfully.
I often encourage clients to think of this as a non-negotiable appointment with themselves. One client told me that starting her day with a slow, grounding practice helped her feel calmer and more in control, even during stressful workdays.
2. Set Boundaries Like a Pro
Boundaries are a game-changer. Many of us learned early on to prioritize others’ needs, but constantly saying “yes” when you want to say “no” is a fast track to burnout. Practice saying no to commitments that don’t align with your energy or goals.
Start small—decline that optional meeting or push back a deadline if needed. You’ll find that respecting your limits not only protects your energy but also teaches others to value your time.
3. Incorporate Movement into Your Day
Movement isn’t just good for your body; it’s vital for your mental health. Whether it’s a morning walk, a mid-day stretch, or an evening workout, regular movement helps release built-up tension and boosts mood.
I’ve noticed that clients who incorporate even 20 minutes of daily exercise report feeling more balanced and less overwhelmed. It doesn’t have to be intense—just consistent.
4. Reframe Rest as Productive
Rest isn’t laziness—it’s essential for productivity and well-being. Yet many people equate rest with weakness because of childhood narratives like “You’re only valuable when you’re busy.” It’s time to challenge that mindset.
Schedule breaks into your day. Whether it’s stepping outside for fresh air or taking 15 minutes to read something you love, these pauses can recharge your brain and body, making you more effective in the long run.
5. Create Evening Rituals for Wind-Down
Burnout thrives when we never stop running on adrenaline. End your day with a routine that signals to your brain it’s time to relax.
For example, I recommend clients create a screen-free zone an hour before bed. Instead, try journaling, light stretching, or listening to calming music. One client shared that writing down three things she’s grateful for every night helped her sleep better and wake up feeling more positive. Plus one for daily routines.
Breaking the Cycle of burnout daily routines
Healing from burnout also means breaking free from old defense mechanisms. It takes practice to notice when you’re overcommitting, overworking, or people-pleasing. When you catch yourself in these patterns, pause and ask, “What do I really need right now?”
Remember, your value isn’t tied to how much you do for others. One of the most empowering things you can do is prioritize your own well-being. You can only show up for others when you’ve taken care of yourself first.
Final Thoughts
Burnout is a signal that something needs to change, not a reflection of your worth. By incorporating intentional burnout daily routines and examining the patterns you’ve carried with you since childhood, you can create a life that feels sustainable, fulfilling, and authentically yours. Burnout routines can be modified.
The journey isn’t always easy, but it’s so worth it. Start small, stay consistent, and trust that you have the power to redefine how you approach your life.
If you’ve been feeling burned out, know that you’re not alone. In my practice, I’ve seen so many people turn things around with just a few mindful changes to beat burnout routines. You’re capable of doing the same. Let this be the year you take back control and make your well-being the priority it deserves to be.
Healing Burnout with EMDR: A Therapist’s Perspective
In this article, we’ll explore what burnout really is, how it manifests, and why healing burnout with EMDR can be a game-changer.
Burnout. It’s a word we’ve all heard, but its weight is hard to grasp until you’ve experienced it. Whether it stems from the daily grind of work or the emotional toll of strained relationships, burnout can leave you feeling trapped, disconnected, and utterly exhausted. As a therapist, I’ve witnessed how burnout creeps into people’s lives, stealing their joy and eroding their sense of self. But there’s hope—and one of the most transformative tools I use is EMDR therapy.
What Is Burnout?
Burnout isn’t just being tired. It’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. While burnout is often associated with work, it can also stem from personal relationships, caregiving, or the pressure to meet impossible expectations—whether your own or others’.
Burnout manifests in many ways:
- Exhaustion: No matter how much you rest, you feel drained.
- Cynicism: You become distant, detached, or resentful—toward work, loved ones, or life itself.
- Feeling Ineffective: You start doubting your value, contributions, or ability to make a difference.
Work-related burnout often arises from overwhelming deadlines, toxic environments, or constant performance pressure. In relationships, it can result from overgiving, unresolved conflict, or feeling unsupported.
Burnout isn’t just a mental state—it impacts the body too. Stress gets stored in the nervous system, creating a cycle of tension and overwhelm that’s difficult to break. That’s where healing burnout with EMDR comes into play.
How Does EMDR Help with Burnout?
Eye Movement Desensitization and Reprocessing (EMDR) is best known for trauma recovery, but it’s also incredibly effective for burnout. Why? Because burnout and trauma share a common thread: the brain’s struggle to process overwhelming experiences.
When you’re burned out, your brain is stuck in survival mode. It’s like a fire alarm blaring long after the fire has been extinguished. Healing burnout with EMDR helps your brain process and reframe these stressful experiences, reducing their emotional charge and giving you a fresh perspective.
The EMDR Process for Burnout
Here’s how EMDR works when addressing burnout:
- Identifying Triggers: Together, we’ll uncover the root causes of your burnout. Is it pressure to succeed? A toxic work environment? Feeling unappreciated in a relationship? Often, these stressors are tied to deeper beliefs like “I’m not enough” or “I have to do it all on my own.”
- Processing Stored Stress: Using bilateral stimulation (e.g., guided eye movements or tapping), EMDR helps your brain process stored stress. Over time, you’ll notice the emotional intensity of your triggers fade, allowing you to regain control.
- Building Resilience: Burnout recovery isn’t just about putting out the fire—it’s about ensuring it doesn’t reignite. Through EMDR, we’ll reinforce healthier beliefs, set boundaries, and develop effective tools for managing stress.
Work Burnout: Breaking Free from the Grind
When burnout is tied to work, it often feels like an inescapable cycle: “I can’t quit, but I can’t keep going like this.” EMDR can help address the underlying fears and stressors that make work feel unbearable.
For instance, many clients struggle with perfectionism or fear of failure, which drives them to overwork. This leads to burnout. EMDR helps rewire these fears, replacing them with healthier beliefs like “I am enough, even when I’m not perfect.”
Healing burnout with EMDR can also help you detach emotionally from toxic environments. Instead of feeling crushed by criticism or pressure, you’ll develop a balanced perspective and healthier coping mechanisms.
Relationship Burnout: When Love Feels Heavy
Burnout doesn’t just happen at work—it can also occur in relationships. Constantly giving without feeling supported, navigating conflict, or carrying others’ emotional weight can leave you depleted.
Through EMDR, we can explore where these patterns began. Often, people experiencing relationship burnout grew up believing they had to earn love by being “useful” or “perfect.” EMDR helps release these beliefs, fostering healthier relationship dynamics where your needs are equally valued.
One of my clients described her EMDR journey as “finally being able to breathe.” After years of prioritizing others’ happiness, she learned to set boundaries and focus on her own well-being.
Why EMDR Stands Out for Burnout Recovery
What makes EMDR unique is its ability to provide fast, effective relief. Instead of months spent discussing your stress, EMDR goes straight to the root, addressing it on a neurological level.
Clients often tell me they feel lighter after just a few sessions, as if they’ve shed a heavy burden they didn’t even realize they were carrying. This is the transformative power of healing burnout with EMDR.
Reclaiming Your Life After Burnout
Burnout can make you feel like you’ve lost a part of yourself. But with the right tools, it’s possible to come back stronger, more grounded, and more connected to who you are. EMDR isn’t just about recovery—it’s about rediscovering your sense of joy and purpose.
If you’re feeling stuck or unsure how to move forward, I invite you to explore healing burnout with EMDR. Together, we can help you heal, grow, and create a life that feels authentic and fulfilling.
Ready to Start Your Healing Journey?
Burnout doesn’t have to define you. Whether it stems from work, relationships, or both, there’s a way out. By choosing healing burnout with EMDR, you can reclaim your peace and thrive once again.
Let’s take the first step together. Reach out today and begin your journey toward relief and resilience.
Burnout and Anxiety: Understanding the Connection
Burnout and anxiety are often treated as separate challenges, but they’re deeply interconnected. One fuels the other, creating a cycle that can leave you feeling stuck, overwhelmed, and emotionally drained.
As a therapist specializing in EMDR, Sensorimotor Psychotherapy (SMP), and CBT, I’ve seen how burnout and anxiety can amplify each other. The good news? By addressing them together, you can find lasting relief and reclaim balance in your life.
In this article, we’ll explore how burnout and anxiety are linked, how they manifest, and how therapy can help you break the cycle.
Burnout and Anxiety: What Are They?
Let’s start with a clear understanding of these two experiences:
What Is Burnout?
Burnout is the result of chronic stress, often stemming from work, caregiving, or prolonged emotional strain. It goes beyond feeling tired; burnout leaves you emotionally and physically depleted, detached, and struggling to feel effective in your role.
What Is Anxiety?
Anxiety is your body’s response to perceived threats, even when those threats aren’t real. It manifests as:
- Racing thoughts.
- Physical tension.
- Avoidance behaviors.
Anxiety often carries a persistent belief that “something bad is about to happen,” keeping you in a heightened state of alertness.
Together, burnout and anxiety can create a storm that’s difficult to navigate without support.
How Burnout and Anxiety Feed Each Other
Burnout and anxiety don’t just coexist—they actively fuel one another:
- Burnout Creates Anxiety
When burnout leaves you feeling behind, inadequate, or unable to meet expectations, it triggers anxiety. You may constantly worry about dropping the ball or not being enough. - Anxiety Fuels Burnout
Anxiety drives overwork. You might push yourself harder to avoid mistakes or prove your worth. Over time, this relentless effort leads to exhaustion, worsening burnout. - The Physical Toll
Both burnout and anxiety keep your body in fight-or-flight mode, leading to poor sleep, tension headaches, and digestive issues. These physical symptoms make recovery even harder. - Emotional Rollercoaster
Burnout often creates detachment and numbness, while anxiety leads to hypervigilance. This back-and-forth leaves you feeling emotionally drained and out of control.
Signs You’re Experiencing Both Burnout and Anxiety
You may be caught in the burnout-anxiety cycle if you experience:
- Persistent worry or dread, even when physically exhausted.
- Feeling like you’re never doing enough, no matter how much you achieve.
- Difficulty concentrating or making decisions.
- Physical symptoms like tension headaches, a racing heart, or insomnia.
- Emotional numbness interrupted by moments of intense overwhelm.
If this resonates, you’re not alone—and there’s a way forward.
Breaking the Burnout-Anxiety Cycle in Therapy
Addressing burnout and anxiety together involves tackling both the emotional and physical aspects of stress. Here’s how therapy can help:
1. Understanding the Root Causes
Burnout and anxiety often have roots in early life experiences. In therapy, we’ll explore:
- Patterns and Beliefs: Were you taught that your worth depends on achievement?
- Childhood Environment: Did perfectionism or chaos in your upbringing leave you hypervigilant or overly self-critical?
By uncovering these roots, we can challenge and rewrite the beliefs keeping you stuck.
2. EMDR: Healing Emotional Triggers
Eye Movement Desensitization and Reprocessing (EMDR) is a powerful tool for addressing the emotional triggers behind burnout and anxiety.
- What It Does: EMDR helps reprocess memories of past experiences that taught you to associate success with pressure or to fear failure.
- The Result: You can let go of these emotional triggers, reducing anxiety and creating space for healthier boundaries.
For example, one client who felt “never good enough” after years of childhood criticism used EMDR to release this fear. They began approaching work and relationships with greater confidence and less anxiety.
3. CBT: Reshaping Thoughts and Behaviors
Cognitive Behavioral Therapy (CBT) helps break the thought patterns that drive burnout and anxiety.
- Identifying Negative Beliefs: We tackle thoughts like “I have to keep pushing, or everything will fall apart” or “If it’s not perfect, I’ll fail.”
- Replacing with Balanced Thoughts: Together, we reframe these beliefs into healthier ones, such as “Doing my best is enough” or “Resting helps me perform better.”
CBT also provides practical tools for managing stress, including time management, setting boundaries, and learning to say no.
4. SMP: Reconnecting with Your Body
Sensorimotor Psychotherapy (SMP) helps you:
- Notice the physical sensations of stress, like tension or shallow breathing.
- Use grounding techniques, such as mindful movement or breathing exercises, to create a sense of calm.
For example, if you notice your shoulders tightening before a stressful meeting, SMP can teach you to use somatic tools to relax and regain focus.
Practical Steps You Can Take Today
While therapy offers deep healing, here are small, actionable steps to start breaking the cycle:
- Set Boundaries: Learn to say no to tasks that drain your energy.
- Practice Grounding: Focus on your breath or the sensation of your feet on the ground when anxiety spikes.
- Challenge Negative Thoughts: Replace catastrophic thinking with realistic, compassionate alternatives.
- Prioritize Rest: Schedule breaks to recharge, even if they’re just five minutes at a time.
Healing Is Possible
Burnout and anxiety may feel overwhelming, but they don’t have to define your life. By addressing them together, you can create lasting change—finding relief, balance, and a renewed sense of control.
As a therapist, I’ve seen how EMDR, Sensorimotor Psychotherapy, and CBT can help clients break free from this cycle. If you’re ready to take the first step, I’m here to guide you toward a calmer, more grounded life.
Take the First Step
Healing doesn’t happen overnight, but every step you take brings you closer to relief. Reach out today, and let’s begin your journey. Together, we can help you rediscover peace and resilience.
Parental Burnout: Breaking the Cycle
Parenting is one of the most rewarding roles you can take on—but let’s face it, it’s also one of the most exhausting. Balancing work, home responsibilities, and your children’s emotional needs often feels like a constant juggling act. For many people, this relentless pace leads to parental burnout—a state of mental, emotional, and physical exhaustion that can affect not only you but also your relationship with your children.
As a therapist specializing in EMDR, Sensorimotor Psychotherapy (SMP), and CBT, I’ve seen how burnout impacts parents and their families. The good news? Burnout doesn’t have to be a permanent state. With the right tools and understanding, you can break the cycle and build a more balanced, fulfilling family life.
What Is Parental Burnout?
Parental burnout goes beyond ordinary tiredness. It’s a deeper, more chronic state of exhaustion caused by the ongoing stress of parenting.
Signs of Parental Burnout
- Constant irritability or emotional numbness.
- Feeling like you’re failing as a parent, no matter how much you do.
- Difficulty connecting emotionally with your children.
- Exhaustion that doesn’t improve with rest.
When burnout takes hold, it can lead to feelings of guilt, shame, or even resentment—emotions that are difficult to navigate as a parent.
How Parental Burnout Affects Children
Burnout doesn’t just impact you; it ripples into your family life. Children are remarkably intuitive—they sense when something is off and may even mirror your emotional state.
The Effects on Children
- Emotional Disconnection
When you’re burned out, it’s harder to be emotionally present with your child. This disconnection can leave them feeling unsupported or distant. - Increased Conflict
Burnout often leads to irritability, making small disagreements with your children feel larger than they are. - Modeling Stress
Children learn how to handle stress by observing their parents. Constant overwhelm or neglecting self-care may unintentionally teach them unhealthy coping mechanisms. - Unmet Emotional Needs
If burnout leaves you too drained to meet your child’s emotional needs, they might act out or feel uncertain about their relationship with you.
It’s important to remember: burnout doesn’t make you a bad parent. It simply means you’re human. Recognizing it is the first step to recovery.
Why Do Parents Burn Out?
Parental burnout often stems from a combination of societal pressures, personal beliefs, and life circumstances. Common causes include:
- The “Perfect Parent” Myth
Social media and cultural norms perpetuate the idea that parents should always be patient, engaged, and flawless. - Lack of Support
Many parents feel they must shoulder the burden alone, especially if they lack a supportive partner or community. - Overcommitment
Trying to balance work, parenting, and personal responsibilities without rest can lead to chronic exhaustion. - Unhealed Past Wounds
If you grew up in an environment where your needs weren’t prioritized, you may unconsciously repeat this pattern, neglecting your own well-being to focus on your child’s.
How Therapy Can Help You Break the Cycle
Therapy offers a space to not only recover from burnout but also create meaningful, sustainable change. Here’s how different approaches can help:
1. Identifying the Roots of Parental Burnout
Burnout is rarely just about being “too busy.” It’s often tied to deeper patterns and beliefs. In therapy, we explore:
- Your beliefs about parenting: Are you holding yourself to impossible standards?
- Your childhood experiences: Did you learn that your worth depends on how much you give?
- Emotional triggers: Are specific situations overwhelming you?
Understanding these roots is essential to breaking the cycle.
2. EMDR: Healing Emotional Triggers
Unresolved wounds from your own upbringing can intensify parental burnout. For instance, if you grew up feeling responsible for others’ happiness, you might overextend yourself as a parent.
EMDR (Eye Movement Desensitization and Reprocessing) helps process these past experiences, so they no longer dictate your present. By addressing these emotional triggers, you can parent with confidence and calm, instead of fear or guilt.
3. SMP: Reconnecting with Your Body
Burnout often disconnects you from your physical and emotional needs. Sensorimotor Psychotherapy (SMP) helps you tune back into your body, recognizing when you’re nearing your limits.
For example, noticing tension in your shoulders or shallow breathing can signal that you need to pause and reset. Grounding techniques practiced in SMP can help calm your nervous system, allowing you to stay present during challenging moments.
4. CBT: Reshaping Thought Patterns
Cognitive Behavioral Therapy (CBT) helps shift unhelpful beliefs that contribute to burnout.
- Replace thoughts like “I’m neglecting my child if I take time for myself” with “Taking care of myself helps me be a better parent.”
- Learn to challenge perfectionism and embrace a “good enough” approach to parenting.
CBT also provides practical strategies for managing stress, like time management, setting boundaries, and prioritizing self-care.
Practical Steps You Can Take Today
While therapy offers deep healing, there are simple steps you can take now to start addressing burnout:
- Prioritize Self-Care: Take small moments for yourself—a walk, journaling, or simply enjoying a quiet coffee.
- Ask for Help: Lean on your partner, friends, or family. Parenting isn’t meant to be done alone.
- Let Go of Perfection: Remind yourself that being a “good enough” parent is more than enough.
- Schedule Rest: Make time to recharge, even if it’s just 10 minutes a day.
- Reconnect with Your Kids: Spend quality, pressure-free time with your children. Even small moments of connection strengthen your bond.
Healing Is Possible—for You and Your Family
Parental burnout doesn’t mean you’re failing as a parent—it means you’ve been doing too much for too long without enough support. Addressing burnout is not only a gift to yourself but also to your family. By reclaiming your well-being, you’re modeling resilience and self-care for your children.
Therapy can help you understand the roots of your burnout, process emotional triggers, and create meaningful changes in your life. Together, we can build a more balanced, fulfilling approach to parenting.
Take the First Step
Parenting is hard, but you don’t have to do it alone. If you’re ready to break the cycle of parental burnout and embrace a healthier, more fulfilling life for yourself and your family, reach out today. Help is here, and it’s never too late to start.
How Burnout Affects Your Ability to Be Present
As a therapist, I’ve spoken with many clients who describe feeling like they’re merely “going through the motions” in life. They often share experiences of detachment, trouble focusing, and a persistent sense that life is slipping by while they remain too exhausted to engage fully. These are classic signs of burnout—a state of emotional, physical, and mental exhaustion that not only affects your energy but also alters how you perceive and experience the world around you.
Burnout drains more than just your energy; it strips away your ability to stay present. The feeling of being in the moment becomes elusive, whether you’re at work, with loved ones, or even participating in activities you once enjoyed. In this discussion, we’ll explore how burnout disrupts mindfulness and presence and examine strategies for reclaiming a sense of connection in your daily life.
What Is Burnout?
Burnout isn’t simply about being tired or overworked—it’s a prolonged state of depletion brought on by chronic stress or emotional strain. It can arise from your career, relationships, caregiving responsibilities, or any situation that demands more than you can sustainably give.
In a state of burnout, your mind and body are locked in survival mode. Tasks that once felt manageable now seem overwhelming. You might find yourself emotionally numb, unusually irritable, or unable to concentrate. These symptoms contribute to a sense of disconnection from both yourself and the people around you, making it challenging to engage fully in the present moment.
How Burnout Impacts Presence
1. Cognitive Overload
A burned-out mind is often overwhelmed by an endless stream of thoughts—worries, to-do lists, and feelings of inadequacy. This cognitive overload prevents you from focusing on the here and now. Instead of enjoying a quiet dinner with family or appreciating a walk in nature, your thoughts might race with concerns such as, “I’m falling behind,” or “I can’t keep up with my responsibilities.”
A busy mind makes it nearly impossible to find presence in the moment.
2. Emotional Numbing
Emotional exhaustion is a hallmark of burnout. When your emotional reserves are depleted, you may feel disconnected from your own feelings, as though they’re muted.
This numbing effect not only dampens difficult emotions like stress or frustration but also blocks out positive feelings such as joy, gratitude, or love. As a result, you might go through the motions of daily life without truly engaging, feeling present physically but checked out emotionally.
3. Physical Fatigue
Burnout takes a toll on your body as much as it does on your mind. Chronic stress activates your nervous system, leaving you in a constant state of high alert. Over time, this manifests as physical symptoms—fatigue, headaches, or muscle tension.
When your body feels drained, it’s difficult to focus on anything beyond just getting through the day. This exhaustion can make life seem like it’s rushing past while you’re stuck in survival mode.
4. Perfectionism and Overcommitment
For many, burnout stems from perfectionism and the relentless drive to always “do more.” This mindset keeps your focus on future tasks and outcomes, drawing you away from the present.
You may struggle to relax or slow down, believing there’s always something else to accomplish. This constant push forward leaves little space for mindfulness or the ability to enjoy the moment you’re in.
How to Reclaim Your Presence
Burnout doesn’t have to be a permanent state. By addressing its root causes and practicing mindfulness, you can reconnect with the present and restore balance to your life.
1. Acknowledge the Burnout
Recognizing that you’re burned out is the first and most important step. Admitting this doesn’t mean you’ve failed—it’s a vital act of self-awareness. Burnout is a sign that your mind and body need care, not a reflection of weakness.
2. Prioritize Rest and Recovery
Burnout thrives in the absence of self-care. To counter it, intentionally make rest a priority.
- Dedicate time to restorative activities such as meditation, gentle exercise, or hobbies you enjoy.
- Ensure you’re getting quality sleep.
- Learn to say no to overcommitments and give yourself permission to rest without guilt.
3. Practice Mindfulness
Mindfulness can help you refocus on the present moment, even when burnout feels overwhelming.
Start small:
- Take slow, deep breaths, and notice how your body feels.
- Observe your surroundings using your senses—what do you see, hear, or smell?
- When your mind wanders, gently redirect it back to the moment without judgment.
These simple practices can build over time, creating more space for presence and reducing the mental noise caused by burnout.
4. Seek Support
Burnout often feels isolating, but you don’t have to face it alone. Reach out to trusted friends, family members, or a therapist for support.
In therapy, techniques like Sensorimotor Psychotherapy can help you reconnect with your body, while EMDR can address emotional triggers that contribute to burnout. These approaches can create room for healing and help you reclaim joy and balance in your life.
Healing Is Possible
Life doesn’t have to feel like a blur. Burnout can make everything seem overwhelming, but recovery is within reach. By slowing down, giving yourself permission to rest, and practicing mindfulness, you can rebuild your ability to be present.
Healing isn’t about doing more—it’s about doing less, with intention. Small, deliberate steps can lead to profound changes over time.
If you’re struggling with burnout, therapy can provide a safe space to explore its root causes and develop tools for sustainable self-care. Together, we can help you create a life where presence and balance are not just possible but foundational.
EMDR and CBT: A Powerful Duo in the Battle Against Burnout
Let’s talk about something that’s been hitting a lot of us hard lately: burnout. You know that feeling when you’re just… done? When the world feels like it’s spinning too fast, and you can’t catch your breath? Yeah, that’s burnout knocking at your door. But here’s the thing – you’re not alone, and there are ways to fight back. Today, we’re diving into two powerhouse therapies that can help you reclaim your life: EMDR and CBT.
The Burnout Struggle Is Real
Before we jump in, let’s get real for a second. Burnout isn’t just being tired or having a bad day. It’s that bone-deep exhaustion that makes you wonder if you’ll ever feel like yourself again. It’s when your passion turns to ashes, and you’re left wondering, “Is this all there is?”
But here’s the beautiful truth: it’s not. There’s so much more to life, and you deserve to experience it fully. That’s where EMDR and CBT come in – they’re like your personal tag team against burnout.
EMDR: Rewiring Your Brain’s Response to Stress
Alright, let’s break down EMDR – Eye Movement Desensitization and Reprocessing. Sounds fancy, right? But it’s actually a pretty incredible tool for dealing with stress and trauma.
Here’s how it works: EMDR helps your brain process stressful experiences that have gotten “stuck” in your nervous system. You know those memories or thoughts that just won’t leave you alone? EMDR helps your brain file them away properly, so they stop haunting you.
During an EMDR session, you’ll focus on a specific memory or thought while following your therapist’s finger or a light bar with your eyes. It might sound strange, but this bilateral stimulation helps your brain process information differently.
The cool thing about EMDR is that it can help with more than just big traumas. It’s also effective for dealing with the chronic stress that leads to burnout. By processing those daily stressors that pile up over time, EMDR can help you feel lighter and more resilient.
CBT: Changing the Way You Think to Change How You Feel
Now, let’s talk about CBT – Cognitive Behavioral Therapy. If EMDR is like rewiring your brain’s hardware, CBT is like upgrading its software.
CBT is all about examining the connection between your thoughts, feelings, and behaviors. It helps you identify negative thought patterns that might be fueling your burnout and replace them with more balanced, realistic ones.
For example, if you’re constantly thinking, “I have to be perfect at work, or I’m a failure,” CBT can help you challenge that thought. Is perfection really necessary? What evidence do you have that you’re a failure? By questioning these automatic thoughts, you can start to break free from the cycle of negativity that feeds burnout.
CBT also gives you practical tools to manage stress and improve your mood. Things like scheduling pleasant activities, setting realistic goals, and practicing relaxation techniques are all part of the CBT toolbox.
The Dynamic Duo: How EMDR and CBT Work Together
Now, here’s where it gets really exciting. When you combine EMDR and CBT, you’re hitting burnout from all angles.
EMDR helps you process the emotional weight of past experiences that might be contributing to your burnout. It’s like clearing out the clutter in your mental attic. Meanwhile, CBT gives you the tools to maintain that cleaner, more organized mental space.
Together, they create a powerful synergy:
- EMDR helps reduce the emotional intensity of stressful memories, making it easier to approach them rationally.
- CBT then helps you reframe those experiences and develop new, healthier ways of thinking about them.
- As you process old stressors with EMDR, CBT techniques help you build resilience against future stress.
- The coping skills you learn in CBT can make EMDR sessions more effective by giving you tools to manage any emotions that come up during processing.
Real Talk: It’s Not Always Easy, But It’s Worth It
Look, I’m not going to sugarcoat it – therapy isn’t always a walk in the park. Dealing with burnout means facing some tough stuff. There might be tears, there might be frustration, and there will definitely be moments when you want to give up.
But here’s the thing: you’re stronger than you know. Every step you take in therapy, no matter how small, is a step towards reclaiming your life. And the view from the other side? It’s breathtaking.
Your Journey to Healing Starts Now
If you’re reading this and thinking, “Yeah, that sounds like me,” then take a deep breath. You’ve already taken the first step by recognizing that something needs to change.
Here’s what you can do next:
- Reach out to a therapist who specializes in EMDR and CBT. Many offer free consultations, so you can see if it’s a good fit.
- Start small. Even before you begin therapy, try incorporating some CBT techniques into your daily life. Challenge one negative thought each day, or schedule one activity that brings you joy.
- Be patient with yourself. Healing isn’t linear, and that’s okay. Every step forward, no matter how small, is progress.
- Remember that you’re not alone. Burnout affects so many of us, but it doesn’t have to define us.
Wrapping It Up: Your Burnout-Free Future Awaits
Beautiful humans, I want you to know something: you deserve to feel alive. You deserve to wake up excited about your day. You deserve to feel the warmth of passion and purpose flowing through you.
Burnout might have dimmed your light, but it hasn’t extinguished it. With tools like EMDR and CBT, you can fan those embers back into a roaring flame. It won’t happen overnight, but every day you choose to fight for yourself is a day closer to the life you deserve.
So take that first step. Reach out for help. Embrace the journey of healing. Your future self – the one free from burnout, full of energy and hope – is waiting to meet you.
Remember, you’ve got this. And we’re all rooting for you.
Saying Goodbye to exhaustion: Fight the burnout
I see it all the time in my therapy practice – high-achieving, driven clients who are running themselves ragged, chasing an ever-elusive idea of success. They come from strict, demanding families where they were conditioned from a young age to constantly prove their worth. Validation and approval were hard to come by, so they learned to earn it through productivity, accomplishments, and checking off boxes. Who would know that they would be trying to fight burnout because of that.
Now, as adults, that deeply ingrained pattern has led them straight into the teeth of burnout. They’re overworked, overwhelmed, and ready to collapse – but they can’t stop. The fear of not being “enough” unless they’re always hustling, achieving, and performing is too strong. It’s like an addiction, this drive to constant productivity. And it’s destroying their health, their relationships, and their spirit.
I get it, I really do. I come from a similar background myself. The pressure to succeed, to be the best, to make everyone proud – it’s a heavy burden to carry. And in our achievement-obsessed culture, it’s all too easy to get swept up in the never-ending race. But friends, that race is a mirage. There is no finish line, no way to finally “arrive” and be able to rest. It’s a hamster wheel that will spin you into oblivion if you let it.
If this sounds all too familiar, I’m here to tell you: it’s time to get off the wheel. It’s time to say goodbye to the burnout grind and embrace the freedom of the slowdown. Because here’s the truth – you are enough, exactly as you are, without having to constantly prove your worth. Your value isn’t determined by your productivity or your resume. It’s inherent. It’s who you are at your core.
Burnout is what happens when you try to avoid being human for too long.
Michael Gungor
I know, I know – that’s really easy for me to say, and a lot harder for you to believe and internalize. The voices of your past are loud, telling you that if you stop pushing, you’ll be rejected, unloved, a failure. But I promise you, those voices are lying. The only person rejecting you right now is you. The only person making you feel like a failure is you. It’s time to quiet those critical inner critics and start treating yourself with the compassion you so freely give to others. There is no better antidote to fighting the burnout than compassion towards yourself.
So what does that look like in practical terms? It means slowing down and setting boundaries and saying no. It means making space in your life for rest, for play, for the people and activities that fill your cup rather than drain it. It can be about being willing to disappoint others sometimes in order to honor your own needs. Redefining success on your own terms, not on the terms that were imposed on you as a child. Building awareness after slowing your life down is also key to fight the burnout.
It won’t be easy, I know. The transition from burnout to balance requires a major mindset shift. But I also know it’s possible. I’ve seen clients do it, and I’ve done it myself. And let me tell you, the other side is so much sweeter. The freedom, the joy, the sense of finally being at home in your own skin – it’s worth every bit of the initial discomfort.
So take a deep breath, my friend. You don’t have to keep running on that hamster wheel. It’s time to step off, even if it’s scary. Your true self is waiting for you on the other side. Fight the burnout at its core.