Burnout Is Often a Boundary Problem: How Somatic Therapy Can Help You Reset
Burnout rarely shows up overnight. It builds slowly.
Maybe you’ve noticed:
You’re saying yes when you want to say no.
Your calendar is packed, but none of it feels like your time.
You feel resentful, exhausted, or on edge — even with people you care about.
Here’s the truth: burnout is often a boundary issue. When your nervous system is running on empty, it’s usually because you’ve been giving away more energy than you’re replenishing.
Boundaries aren’t just about saying no to others, they’re about saying yes to yourself. And somatic therapy can help you actually feel where those lines need to be, instead of trying to logic your way into balance.
Why Boundaries Are So Hard for High Achievers
If you’re a perfectionist or someone who’s built success on “pushing through,” boundaries often feel optional. Maybe even selfish.
Common patterns I see:
People-pleasing: Saying yes to avoid conflict or disappointing others.
Over-functioning: Taking on more than your share because “it’s easier if I just do it.”
Productivity = Worth: Believing you need to always be available to prove your value.
These patterns don’t just drain your calendar, they dysregulate your nervous system. Your body gets stuck in a cycle of overdrive, with no real off switch.
Somatic Signs That Boundaries Might Be Missing
Your body often tells the truth before your brain catches up. Pay attention to signals like:
A tight chest when someone asks for “just one more thing.”
Jaw clenching during a conversation where you wanted to say no.
A pit in your stomach before opening your calendar or inbox.
Exhaustion that doesn’t go away even after a weekend off.
These aren’t random stress symptoms, they’re cues that your system is signaling, “Something here isn’t working.”
Quick Tools to Recognize and Reset Boundaries
Here are some practical ways to start:
1. The Somatic Check-In
When a request or demand comes your way, pause for 10 seconds. Notice:
Where do you feel it in your body?
Is your breath shallow or easy?
Do you feel tightness, heaviness, or lightness?
If your body contracts, that’s often a sign your boundary is being nudged (or crossed).
2. The “No, But How” Script
Instead of defaulting to yes, practice softer boundary language:
“That doesn’t work for me right now.”
“I can’t do X, but I can offer Y.”
“I need time to think about that before I commit.”
This takes pressure off your nervous system while still honoring your limits.
3. The 5-Minute Reset Ritual
End each workday with a physical reset that signals closure. Examples:
Shake out your arms and legs.
Step outside and take 5 slow breaths.
Write down one thing you’re leaving at work.
Somatic rituals like these help your body recognize, “I’m off duty now.”
4. Cognitive Reframe for Boundary Guilt
Old belief: “If I set a boundary, I’m letting people down.”
New belief: “Boundaries protect my energy so I can show up more fully.”
Cognitive reframing works best when paired with body awareness, otherwise guilt sneaks back in.
Boundaries = Burnout Prevention
Think of boundaries as nervous system protection. They don’t just guard your time, they preserve your energy, regulate your stress, and help you build a life that actually feels like yours.
When you learn to notice your body’s cues, reframe the guilt, and practice small resets, you’re not just preventing burnout you’re building resilience.
You Don’t Have to Figure This Out Alone
If you’re burned out from saying yes too often and your body is screaming for a reset, therapy can help. I specialize in supporting high-achievers and perfectionists using somatic therapy and CBT to rebuild boundaries that stick.
Together, we’ll work on tuning into your body’s signals, reducing burnout, and creating boundaries that protect your energy without guilt.