Unravelling Stress & Burnout: A Therapist’s Guide to Coping, Caring, and Coming Back to Centre

While April—Stress Awareness Month—may be behind us, the importance of understanding and managing stress remains relevant every day of the year. Now is the perfect time to reflect on how stress and burnout are affecting our lives and to take actionable steps towards healing and balance. As a therapist, I’m offering this guide not just to fellow professionals, but to anyone navigating the challenges of modern life. Whether you’re a busy parent, a student, a caregiver, or someone simply trying to stay afloat, this blog is for you.

Together, we’ll explore what stress really is, how burnout creeps in, and practical ways to cope, care, and return to centre.

Understanding the Stress Spectrum

Stress is a biological response to a perceived challenge or threat. When managed well, stress can be an ally. This form of stress is known as eustress, the good stress. It helps us rise to challenges, stay motivated, and grow. Think of the adrenaline rush before a big presentation or the excitement of starting a new chapter in life.

But when stress becomes prolonged or overwhelming, it turns into distress, the harmful kind. Chronic distress can lead to fatigue, irritability, and a feeling of being emotionally depleted. Over time, this can lay the groundwork for burnout.

The body doesn’t always distinguish between types of stress. Whether we’re running from a tiger or juggling multiple responsibilities with no break, the physiological impact can be similar: elevated cortisol, racing thoughts, disrupted sleep, and muscle tension.

The Slow Burn: What Burnout Really Looks Like

Burnout isn’t a sudden collapse. It’s more like a slow erosion of joy, motivation, and energy. It often begins with subtle signs:

• Feeling emotionally drained, even after rest
• Difficulty concentrating or making decisions
• A growing sense of cynicism or detachment
• Losing the sense of satisfaction from activities that once mattered
• Feeling like you’re on autopilot or just going through the motions

Burnout can also involve compassion fatigue, the emotional residue from constantly caring for others or being exposed to suffering (whether through news, caregiving, or workplace responsibilities). Left unchecked, burnout can lead to physical illness, strained relationships, and a loss of purpose.

It can be hard to admit we’re burnt out. There’s often guilt, fear, or the belief that others have it worse. But denying burnout doesn’t make it go away. Awareness is the first step toward reclaiming your wellbeing.

The Hidden Factors Behind Burnout

While workload and long hours contribute to burnout, other hidden pressures are just as impactful:

• Emotional Labour: Constantly managing your emotions or supporting others can be draining.
• Boundary Blurring: The line between personal and professional life often fades, especially with remote work.
• Perfectionism and Overfunctioning: The drive to do it all and do it perfectly can be exhausting.
• Vicarious Stress or Trauma: Exposure to others’ struggles, whether at work or through relationships, can weigh heavily.

Recognising these influences allows us to respond with greater self-compassion and create more sustainable routines.

Coping Strategies That Actually Work

We often hear about self-care, but what does that truly look like in real life? Here’s a toolkit of coping strategies that can support your mind and body:

1. Nervous System Regulation

When we live in fight, flight or freeze, even small tasks feel impossible. Try:

• Breathwork (e.g., box breathing or 4-7-8 method)
• Progressive muscle relaxation
• Grounding exercises (like 5-4-3-2-1)
• Time in nature or with animals

2. Self-Reflection and Journaling

Writing down your thoughts can offer clarity and release. Journaling prompts:

• What am I carrying that doesn’t belong to me?
• What’s bringing me joy right now?
• What would I say to a friend feeling this way?

3. Reframing Self-Care

Self-care is often sold as spa days and scented candles. But true self-care can be much simpler and more powerful:

• Saying no to something that drains you
• Logging off work at a consistent time
• Seeking therapy or coaching
• Eating lunch away from your screen

4. Support Systems

We aren’t meant to do life alone. Lean on:

• Trusted friends or loved ones
• Support groups (online or in-person)
• Professional help when needed

5. Boundaries, Boundaries, Boundaries

Create rituals to start and end your day. Protect your energy by saying no, delegating, or stepping back when needed. Boundaries are a form of self-respect.

Coming Back to Centre: Rediscovering What Grounds You

Burnout can make us feel disconnected from ourselves. Coming back to centre means:

• Remembering your ‘why’: What brings you meaning?
• Engaging in restorative activities: Reading for fun, music, movement, prayer, creativity
• Letting go of guilt: You don’t have to earn rest
• Slowing down: Sometimes what we need isn’t more effort—it’s less noise

Recovery from burnout isn’t linear. There will be days you feel recharged and others where you’re just getting through. That’s okay. Healing takes time and kindness.

A Gentle Call to Action

As we move into the rest of the year, let’s not wait for another awareness month to prioritise our wellbeing.

Start with one small shift:

• Cancel something you don’t need to attend.
• Book a support session—whether therapy, coaching, or a friend catch-up.
• Take a full lunch break.
• Say no without over-explaining.

Because you matter. Your wellbeing matters. And coming back to centre is not indulgence. It’s essential.

If any part of this resonated with you, and you’re ready to explore support that meets you where you are—whether that’s therapy, guidance, or just someone to talk to—you’re warmly invited to get in touch. Drop us a line at [email protected] or call 07341193858 to find out how we can support you.

Written with care, from a therapist who sees you.