Regulate to Reignite: A Therapist’s Guide to Avoiding Burnout
I want to take you to a moment I experienced not too long ago.
I was sitting at my desk. New client requests were piling up in my inbox. Consult calls were coming in. Treatment sessions needed reviewing. Plans needed to be made—but my brain? Completely tapped out. I hadn’t posted content in weeks, and I couldn’t even remember the last time I felt excited about my work.
I had lost all direction.
I couldn’t find my spark.
I found myself wondering what the point of any of it was—and considering retreating to bed for the rest of the day... or maybe the month.
If you're a therapist or healthcare professional, you probably know this feeling all too well. The overwhelm. The exhaustion. The short temper. The tears. The mistakes. The moments when we lash out or collapse inward. Whether it looks like overdrive or complete shutdown, this is dysregulation—our nervous system stuck in a loop of stress with no clear exit ramp.
And here’s the truth:
You have more control than you think.
Self-Regulation: Not Just for Clients
As an OT, I work with kids and families every day on self-regulation. But what I came to realize is that the adults—myself included—were struggling just as much.
Self-regulation is the ability to manage your emotions and behavior to meet the demands of your environment. It’s what allows us to stay present with clients, finish documentation, return emails, and juggle the 100s of tasks that come with running a business and a life.
Right now, you’re likely using your regulation skills to stay focused on this blog post. And I’m using mine to write it—despite anxiety, fear, and a dozen distractions.
But self-regulation doesn’t happen in a vacuum. It depends on your internal state of stress.
Stressors vs. Stress: Completing the Cycle
Emily Nagoski, PhD, author of Burnout: The Secret to Unlocking the Stress Cycle, shares a powerful framework:
Stressors are the things that cause stress—your to-do list, a packed caseload, unexpected change.
Stress is your body’s physical response—elevated heart rate, muscle tension, shallow breathing, foggy thinking.
Often, we remove the stressor (finish the task, resolve the conflict), but never let our body complete the stress response. So the stress builds. Our bodies stay activated. And before we know it, we’re reacting to small things as if we’re being chased by a bear.
This is how burnout sneaks in—through a constant cycle of unprocessed stress. Chronic stress affects everything from immune function to mental clarity to long-term health.
So what’s the antidote?
We have to complete the stress cycle through things like:
Physical movement
Deep breathing
Laughter
Crying
Creative expression
Connection
Rest
Small things, done consistently, can discharge the stored stress and give your nervous system a reset.
Burnout and Misalignment
Let’s go deeper.
There was a moment when I realized I wasn’t just burned out—I was feeling resentful toward my business. I kept thinking, “Why don’t I love this anymore?” The passion was still there in the sessions, but everything else felt like a burden.
After some serious reflection and support, I realized the root issue:
My business goals were not aligned with my personal values.
I had built a version of success that looked great on paper—but it wasn’t mine. It didn’t leave room for creativity, connection, or rest. And it sure didn’t leave space for regulation.
This kind of misalignment puts you on a fast track to burnout, no matter how much you love the work itself.
Is Your Work Aligned With Your Values?
Here’s your invitation to reflect:
What are your personal values?
Is your current role or business structure serving those values?
Where are you saying yes to things that pull you out of alignment?
What systems, supports, or boundaries would help you protect your nervous system?
When your goals and values align, the hard days still come—but they don’t take you out. You’re fueled by purpose, not pressure. And that makes all the difference.
Final Thoughts: You Are Not the Tool—You Are the Artist
The work we do as therapists is deeply human. It requires heart, presence, and regulation. And that means we have to build practices and lives that support our nervous systems, not drain them.
You are not a machine.
You are not the productivity.
You are not the outcome.
You are the artist. And your work matters most when it comes from a place of alignment, care, and clarity.
Let this be your reminder that burnout isn’t your fault—and it’s not inevitable. With regulation, reflection, and a commitment to honoring your own needs, you can build a career that reignites you, not just one that runs you into the ground.
