How to Cope With Burnout and Over-functioning

🌿 When you’ve been over-functioning for so long and start to feel burnt-out, slowing down might feel like you're moving backward.

Have you ever felt like you’ve been running on fast-forward for so long that when you finally press pause, everything just feels… off? It’s a common experience for many who enter therapy after years of over-functioning. The pressure to be productive, to always be “on,” or to keep things running smoothly can take a huge toll on your mental health.

When therapy begins, and you’re asked to slow down, it can feel unsettling or even worse than before.

But here’s the truth: Slowing down is where the healing begins. 🧠✨

The pace you’ve been running at isn’t sustainable, and your body and mind have been absorbing the toll. Therapy is about creating space—space to breathe, reflect, and finally feel what’s been pushed aside for so long. But this shift to slowing down isn’t always comfortable. It can bring up all sorts of feelings—discomfort, guilt, and even confusion.

So, how can you cope with this shift, especially if you’ve been over-functioning for so long that the very act of slowing down feels like you're going backwards? Let’s break it down into simple steps to make this process smoother.

The Struggle of Slowing Down After Over-functioning

It’s easy to get stuck in the trap of over-functioning. Over time, we start to feel responsible for everything around us - whether it's managing work, home life, relationships, or simply keeping everything in motion. It becomes second nature to keep pushing forward, no matter the cost.

But eventually, the body and mind start to show signs of burnout. When you’re finally in a space where therapy can support you in slowing down, the first thing you might notice is that everything feels more intense.

Therapy is designed to help you unpack what’s been building up, but in the process, you’re called to stop, reflect, and feel.

That’s when things get difficult. Your mind has been in “survival mode” for so long that when you’re asked to pause, it may feel like you’re going backwards, not moving forward. This is normal, and it's part of the healing process.

How to Cope with Slowing Down After Burnout

1. Acknowledge Discomfort

2. Practice Self-compassion

3. Take Small Breaks

How to Slow Down After Burnout

1️⃣ Acknowledge Discomfort

• When you start therapy and slow down, it’s common to feel overwhelmed or unsettled. That’s okay.

• The discomfort you’re experiencing is part of your body and mind adjusting to a new way of being.

• One of the first steps in healing is recognizing this discomfort and not running from it. Instead, acknowledge it. This is new, you might tell yourself. It’s okay to feel unsettled right now.

• By validating your discomfort, you allow yourself permission to be in that space without judgment. You’re not failing or doing something wrong—you’re simply learning how to be present with yourself in a new way.

2️⃣ Practice Self-compassion

• You’ve been in over-functioning mode for so long that it may feel like slowing down is a form of failure.

• It’s important to remind yourself that slowing down isn’t a sign of weakness—it’s actually a huge act of self-care.

• Treat yourself with the same kindness that you would extend to a friend. Tell yourself: I’m doing enough. I deserve rest, I deserve to process, and I deserve to heal.

• Remember, taking breaks and slowing down isn’t the same as giving up. It’s a necessary part of the journey toward well-being. When you treat yourself with compassion, you allow space for healing to happen.

3️⃣ Take Small Breaks

• If you feel overwhelmed by the idea of slowing down completely, start small. Take breaks throughout the day to check in with your body and your emotions.

• One simple way to do this is to set a timer for 5-minute breaks. During these breaks, sit quietly, breathe deeply, or take a short walk outside.

• Focus on how your body feels. Are you tense? Relaxed? Anxious? Simply notice without judgment.

• These small moments of stillness can help reset your energy, allowing you to reconnect with yourself and your needs. As you practice this, you’ll slowly become more comfortable with slowing down.

The Power of Slowing Down: Where the Healing Begins

Healing doesn’t happen on fast-forward. It happens when we give ourselves permission to slow down, feel the things we’ve been avoiding, and process what’s been weighing on us. While therapy can bring up difficult emotions, it’s also the place where real healing takes root. The discomfort you feel now is temporary—it’s a sign that you’re beginning to let go of the old patterns and making room for growth.

It’s important to remind yourself that you are not alone in this process. Many others have walked this path before you and found relief in slowing down. If you need extra support during this journey, there are professionals here to help guide you through it.

At Nurtured Minds, we understand how challenging it can be to take the first step toward therapy and begin slowing down after a life of over-functioning.

That’s why our therapists are here to support you through this process, no matter where you’re at in your journey. Our team is trained to work with clients who are ready to take the brave step toward healing.

If you’re ready to explore therapy but are worried about what slowing down might feel like, we’re here to help. Reach out for a 20-minute free consultation call with one of our compassionate team members. We’ll chat about your concerns and help you decide if we’re a good fit for you. Our appointments are available in-person in Leduc and Calmar, or virtually across Canada.

Healing is a journey—take it one step at a time. 🌱