Real talk about burnout, boundaries, and balance.
You.. reading this.. you are a human in a busy world, therefore there is a good chance you are familiar with burnout. Whether it is knowing someone having experienced it, being close to it, or maybe even currently swimming in burnout. Let’s be honest, life can feel like a lot sometimes. You are juggling work, relationships, expectations and the constant mental load of “keeping it together.”
In my work as a mental health occupational therapist, I reguarly see peope who are trying their best and still feel like they are barely hanging on. So let’s talk about the three things that come up all the time.. burnout, boundaries and balance.
Burnout isn’t just being “tired”
Burnout cannot just be solved with a bubble bath. Everyone gets tired but burnout is deeper than that. It's emotional exhaustion that seeps into your sense of identity and worth and makes you feel disconnected from yourself and things you used to care about. It often looks like:
Feeling numb or constantly on edge
Dreading tasks you used to enjoy
Struggling to get out of bed, even after rest
Second-guessing your capacity, purpose, or competence
Burnout happens when your system has been in survival mode for too long without a break (World Health Organization, 2019). It is not just about work, it can come from caregiving, trauma, school, relationships, or just the emotional weight of daily life.
And no, you are not lazy. You are likely overloaded and under supported.
Boundaries are not mean, but healthy
Setting boundaries are commonly talked about (especially on social media), but let’s be honest, actually setting them can be messy and challenging. A lot of us grew up thinking we had to say yes to everything, be available 24/7, or never disappoint anyone. But don’t forget, you cannot pour from an empty cup.
Healthy boundaries can look like this:
“I need a night to myself.”
“I cannot take that on right now.”
“I don’t have to explain my ‘no’”
But here is the other side of the coin.. boundaries are not about cutting yourself off from everything. Boundaries are also about creating room for things that nourish you. Meaning also the “yes moments that refill your cup.
That might be:
Saying yes to a walk with a friend who makes you laugh
Spending 30 minutes on your hobby, even if the dishes aren’t done
Signing up for something that excites you (even if it scares you a little too)
Letting yourself rest and reconnect, with people, passions, or nature
Studies show that when we participate in a variety of meaningful activities (especially those that reflect our values and interests), we experience better emotional wellbeing and reduced stress (Wilcock & Hocking, 2015; Moll et al., 2015). It’s not about doing more but rather it is about doing what matters.
So yes, boundaries might sound like “no,” but really, they are about choosing what is most worth your “yes.” It is not always easy, (especially if you are used to people-pleasing!!) but it gets easier with practice. You deserve that space.
Balance is not about doing it all
Honestly, balance is rarely symmetrical. It is not about perfect routines or equal time for everything, it is about honoring what you need in this season, not what you “should” need.
Balance might mean:
Saying no to social plans so you can stay in bed with a book
Choosing one priority a day instead of five
Letting the laundry pile up because your mental health comes first (my current experience!)
Burnout can make us want to shut the world out, but true balance often comes from selective engagement, not total withdrawal.
Occupational therapists call this occupational balance, which is a fancy term that means finding a rhythm that works for your life, energy, values and goal (Wilcock & Hocking, 2015). It does not have to be perfect or Instagram worthy, it just has to support you.
Supporting your nervous system (without overhauling your life)
So here is the good news. You do not have to change everything to feel better.
Small, meaningful routines can have a huge impact on how regulated, grounded, and capable you feel.
A few ideas I often share with clients:
A few minutes of deep pressure (like hugging a pillow or using a weighted blanket)
A walk around the block while listening to music that makes you feel calm or powerful
Setting a 10-minute timer for “no screens, no pressure” quiet time
Journaling or voice noting one thing you are holding in, and one thing you want to let go
These are not just “self-care tips.” They are part of what we call a sensory diet which is simple ways to give your body and brain what they need to regulate, reset, and re-engage with life (Moll, Gewurtz, & Kirsh, 2015).
Final Thoughts
You do not have to earn rest.
You do not need to have a breakdown to deserve support.
You are allowed to create a life that feels more manageable. Even if other people do not understand it!
Burnout, boundaries, and balance are not just in fashion words we hear on social media. They are real life tools for surviving and thriving. If you are feeling stretched thin, disconnected, or overwhelmed, you are not broken. Your nervous system is asking for care, not criticism.
Want support with managing burnout, boundaries and balance? Contact us today and let’s make it work for you.
References
Moll, S. E., Gewurtz, R. E., & Kirsh, B. H. (2015). Occupational therapists’ experiences of being on sick leave for mental illness. British Journal of Occupational Therapy, 78(8), 489–496.
Wilcock, A. A., & Hocking, C. (2015). An Occupational Perspective of Health (3rd ed.). Slack Incorporated.
World Health Organization. (2019). Burn-out an occupational phenomenon: International Classification of Diseases (ICD-11).