Burned Out, Not Just Broken: How Therapy Helps You Rise Gently

Are you caring for everyone else and running on empty?

You're not alone. So many women I work with come into therapy saying things like, "I just don’t feel like myself anymore," or, "I thought I was stronger than this." They’re not falling apart in a dramatic way—they're still making lunches, getting to work, managing appointments—but something is cracking inside. They wonder if they're broken.

But what they’re actually experiencing is burnout.

Burnout isn't about weakness or failure. It happens when strong, capable, deeply caring people carry too much for too long without enough rest, support, or recognition. And therapy can help you find your way back. Not by pushing harder, but by learning to rise gently.

What Burnout Actually Looks Like

The Physical Reality

Burnout isn't just "in your head." It shows up in your body:

• Exhaustion that sleep doesn't fix

• Headaches, brain fog, or digestive issues

• Sleep disturbances

• Autoimmune flares or other chronic conditions

For me, burnout played a part in the timing of my breast cancer diagnosis and the worsening of an autoimmune disorder. The toll was real, and my body had been trying to warn me for years.

The Emotional Landscape

Emotionally, burnout can feel like:

• Numbness or detachment from things you once loved

• Irritability, overwhelm, and emotional reactivity

• Feeling like you’re failing no matter how hard you try

It can be hard to tell where burnout ends and deeper despair begins. A helpful distinction is this:

• "I can't do this anymore" = burnout

• "I'm a failure" or "I'm broken" = burnout layered with shame, trauma, or grief

When Burnout Isn’t the Whole Story

Burnout doesn’t usually show up alone. It often links arms with:

• A history of trauma, betrayal, or emotional neglect

• Beliefs that you have to earn your worth by over-functioning

• Difficulty receiving care or asking for help

You may find yourself thinking, "Other people have it worse," or "What’s wrong with me that I can’t handle this?" But burnout isn’t a character flaw. It’s often a symptom of trying to meet impossible expectations without enough support.

Why Traditional Self-Care Advice Falls Short

You can’t fix burnout with a bubble bath.

Mainstream self-care advice often feels like a slap in the face to someone who’s burned out. Why?

• It doesn’t address the root causes (over-responsibility, perfectionism, emotional labor)

• It implies you just need to do more to feel better

• It makes you feel guilty for not enjoying the things that are supposed to help

When you're fried, even deciding what to eat can feel impossible. You don't need more tasks—you need restoration.

How Therapy Helps: It’s Not What You Think

Dismantling Common Misconceptions

Therapy isn't only for people with "big" trauma or crisis. It’s for anyone who wants to:

• Feel like themselves again

• Learn to say no without guilt

• Reconnect with purpose and self-respect

You don’t need a diagnosis to ask for help. And you don’t need to spend years analyzing your childhood (though we might talk about it if it helps).

Seeking therapy is an act of responsible caregiving—not weakness. And if affordability is a concern, many therapists (myself included) offer sliding scale or supervised rates.

What Actually Happens in Therapy for Burnout

Together, we might:

• Learn to listen to your nervous system and build emotional safety

• Reframe self-care as essential maintenance, not a luxury

• Examine the beliefs and roles you've inherited about motherhood, caregiving, and identity

• Make space to grieve the parts of yourself you lost while caring for everyone else

• Practice speaking to yourself with curiosity and kindness instead of shame

Rising Gently: What Recovery Looks Like

Micro-Steps, Not Major Overhauls

Burnout recovery isn’t about transforming overnight. It's about:

• Starting the day with intention instead of dread

• Allowing yourself to rest without apology or guilt

• Choosing one thing to do, not all the things

Learning a New Internal Dialogue

We practice saying:

• "Is that true, or is that burnout talking?"

• "Would I say this to someone I love?"

• "I’m allowed to have needs. I’m allowed to change."

Practical Micro-Practices

Healing begins with small moments of care:

• Drinking water when you refill your child’s cup

• Pausing to breathe before answering a text

• Putting your own name on the to-do list

Each one is a vote for your own worth.

The Path Forward Isn’t Linear

Burnout recovery isn’t a checklist. There will be progress, setbacks, plateaus, and surprises. The most important thing is to keep showing up for yourself, with support.

In therapy, we build the tools and space to help you do just that.

If This Sounds Like You…

You're not alone.
You're not lazy.
You're not broken.

You may be burned out.

Therapy can help you rise again—not by force, but gently.

If you're ready to take a small, brave step, I offer a free 15-minute consultation to see if we're a good fit. You can reach me at elizabeth@risegentlytherapy.com or click the button below to directly book your free consultation.

Healing isn’t about becoming someone new. It’s about remembering who you were before the world told you to forget yourself.

Let’s walk that path together.