Burnout is the result of chronic stress. Anyone can experience it, but it’s particularly common among parents, caregivers, and those who work in helping professions.
Therapy offers a safe space to understand what’s behind your burnout and how to cope with stress in healthy ways.
Practicing self-care and connecting regularly with friends and family can also help you find a more positive perspective.
If you’re feeling overwhelmed, emotionally drained, and burnt out, know that you’re not alone.
Burnout may sound like a buzzword. But for many people, it’s a real concern that can impact relationships, mental health, and quality of life. Help is available for anyone experiencing significant mental or physical fatigue. Therapy for burnout can help you reset, establish healthier boundaries, and feel more like yourself again.
Signs you may need therapy for burnout
Burnout involves issues like emotional exhaustion [1], detachment, and lack of motivation. You might feel more irritable and anxious than usual or have trouble managing tasks at work or home. Anyone can experience burnout, but it's particularly common among parents, caregivers, and people in helping professions, like nurses.
Burnout typically develops slowly [2] over time. The sooner you recognize the symptoms of burnout, the sooner you can begin to improve your situation.
These signs might mean you could benefit from speaking with a mental health professional:
You’re exhausted all the time. Burnout causes a state of constant fatigue. If your exhaustion doesn’t improve after a few nights of good sleep or a relaxing weekend away, it may be worth looking into.
Your relationships are suffering. Unmanaged burnout can impact empathy and cause social withdrawal. You may find that it’s harder to show up for others and yourself.
You’re experiencing physical symptoms. Chronic stress can cause physical symptoms like chest pain, muscle tension, and digestive issues. It’s also known to weaken your immune system and impact sleep.
You feel depressed. Burnout and depression may appear similar, but they’re two distinct experiences. If you’re experiencing depressive symptoms like hopelessness or suicidal thoughts,* it’s important to seek professional support.
You have co-occurring mental challenges. Burnout can stem from underlying mental health concerns like attention-deficit hyperactivity disorder (ADHD). It can also increase your risk of challenges like anxiety and substance use disorder [3].
*A note on safety: The 988 Suicide and Crisis Lifeline provides 24/7, confidential support with trained crisis counselors. If you or a loved one is in emotional distress or a suicidal crisis, please call or text 988.
If experiencing a life-threatening emergency or you need immediate help, please call 911.
How therapy can help with burnout
Many people with burnout feel like they should be able to push through it. You might assume everyone feels this way or that there’s something wrong with you if you can’t cope. However, it’s important to remember that seeking support is a sign of strength and self-compassion.
Some of the leading benefits of therapy for burnout include:
Identify the source of burnout. Therapy can help you pinpoint what’s causing your stress. For example, work-related burnout may be linked to factors like poor work-life balance or a toxic company culture.
Develop healthier coping strategies. Having a toolbox of healthy coping mechanisms can make a meaningful difference in how you respond to stress. Choose strategies that feel natural for you, like listening to music, taking a walk, or practicing daily positive affirmations.
Build emotional resilience. Therapy can provide you with the tools to manage stressful situations without feeling overwhelmed. You’ll learn to navigate challenges, manage intense emotions, and maintain a healthy and optimistic perspective.
Best types of therapy for burnout
Therapy offers a safe space to discuss your challenges, identify your stressors, and regain control over your life. Several treatment approaches for burnout [4] are effective, so learning about the different options can help you choose the right path for your situation and goals.
The most common types of therapy for burnout include:
1. Cognitive behavioral therapy (CBT)
CBT is a type of talk therapy that focuses on the link between your thoughts, feelings, and behaviors. It can help you identify unhelpful beliefs and replace them with a more empowering perspective.
For example, let’s say you’re caring for an elderly parent and feeling burnt out. Instead of thinking, “They’re family. It’s my job to take care of them, and I shouldn’t need help,” try reframing as, “Accepting support will actually help me be more present and engaged for my loved one.”
2. Acceptance and commitment therapy (ACT)
Chronic stress may trigger a range of tough emotions, including anxiety, irritability, and shame. ACT can show you how to accept these difficult thoughts and feelings without trying to change them. Through mindfulness and self-acceptance, you’ll learn to focus on a life that feels meaningful to you.
Let’s say you've been going through the motions at work without taking the time to process how it's affecting you. ACT can help you develop the tools to remain grounded during challenging moments and accept those unfortunate emotions instead of suppressing them.
3. Eye movement desensitization and reprocessing (EMDR)
EMDR may be an effective approach if your burnout is linked to a traumatic experience. It combines traditional talk therapy and bilateral stimulation techniques to help you process upsetting memories and events.
What else can help with burnout and stress
In addition to therapy, various self-management techniques can help you cope with burnout and chronic stress.
Consider trying these:
Take microbreaks. The next time you feel yourself being triggered, give yourself five minutes to calm and recenter. For example, try a deep-breathing exercise or listen to your favorite song.
Prioritize self-care. Self-care may seem like yet another thing to do, but it’s a necessary part of recovery. Making time for activities that bring you joy and help you feel good can boost energy and reduce stress.
Make time for mindfulness. Mindfulness exercises have been shown to help increase self-awareness, reduce burnout [5], and improve your ability to cope with stressful situations.
Stay connected. Spend time with people who bring positivity to your life. Having this type of support network has been shown to help increase resilience.
The care you need, when you need it
Learn how Rula can support your mental health journey
Rest isn’t something you have to earn after you’ve completely worn yourself out. It’s part of taking care of yourself, just like eating, sleeping, or drinking water. Making time to rest can actually help you show up more fully for the people and responsibilities that matter most.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
Burnout may look a little different for everyone. For example, you might feel disconnected from your partner or notice a dip in productivity at work. Whatever is causing your chronic stress, know that you deserve to feel seen and supported. Working with a therapist provides a safe space to address your stressors and develop the tools to regain control over your life.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Burnout and stress: new insights and interventions https://www.nature.com/articles/s41598-025-92909-6
- Burnout phenomenon: neurophysiological factors, clinical features, and aspects of management https://pmc.ncbi.nlm.nih.gov/articles/PMC9478693/
- Preventing burnout and substance use disorder among healthcare professionals through breathing exercises, emotion identification, and writing activities https://pmc.ncbi.nlm.nih.gov/articles/PMC9633656/
- Psychotherapeutic burnout interventions-an umbrella review https://pubmed.ncbi.nlm.nih.gov/39404866/
- The Effectiveness of Mindfulness-Based Stress Reduction on the Psychological Functioning of Healthcare Professionals: a Systematic Review https://pmc.ncbi.nlm.nih.gov/articles/PMC7511255/
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
