Burnout isn’t always loud. Sometimes, it’s a gradual process that leads to emotional, mental and physical stress.
You’re showing up to class or work, but every task feels like a mountain. You keep asking yourself, “Why am I so tired all the time? I’m not even doing that much.” But here’s the thing: you probably are doing a lot.
You’ve gone through application processes, interviews, cultural transitions, social pressure, financial pressures and the constant internal voice saying you need to be doing more or else you will fall behind.
Why Isn’t Rest Always Enough?
When we talk about burnout, we often focus on external fixes: reducing workload, taking time off, or asking for extensions. These can help, but if we don’t also change how we relate to our thoughts and expectations, burnout will just return in a new form.
That’s where Acceptance and Commitment Therapy (ACT) comes in.
What is ACT, and How Can It Help With Burnout?
ACT helps people build psychological flexibility, the ability to notice unhelpful thoughts and emotions without being controlled by them, and foster a meaningful relationship with their thoughts You don’t have to silence your thoughts or force yourself to “think positive.”
Instead, ACT teaches skills to:
- Recognize thoughts like “I’m lazy” or “I’ll never catch up” as just thoughts, not facts
- Develop self-compassion and reduce internal criticism
- Identify your true values and make small, meaningful steps toward them
- Accept what’s outside your control, while taking action on what’s within it
How Art-Based Therapy Supports Burnout Recovery
Some thoughts are hard to describe. That’s why we also use creative, art-based strategies to explore and externalize what’s going on inside.
In ACT-informed art therapy sessions, clients may:
- Use imagery to express burnout (like a battery at 1% or a tangled knot)
- Create visual metaphors for their values or identity
- Learn to notice unhelpful thought patterns and let go of them
- Reconnect with themselves through drawing, movement, or storytelling
No artistic skills required!
If burnout is starting to take over your life, it may be time to seek professional support. Using ACT-based and art-informed approaches, we’ll help you build the tools to care for your mind, reconnect with your values, and find direction again.
At CBT Psychology for Personal Development, we offer therapy for students and young adults struggling with anxiety, burnout, chronic stress, and low self-worth.
Call us today at 905- 597 4404 or email us at assistant@cbtpsychology.com to book your free consult with one of our clinicians.
Written by: Luluaa Attari. Luluaa B.Sc. Psychology undergraduate with experience working with neurodivergent populations, including children and youth. She provides Applied Behaviour Analysis (ABA) under supervision and supports clients in developing functional communication skills in community settings such as schools, homes, and therapy centers. In addition, Luluaa facilitates psychoeducational interventions using art-based and ACT-informed strategies to support emotional regulation, anxiety, and executive functioning challenges.
Her main goal is to support individuals experiencing burnout and provide them with accessible, creative tools to cope and reconnect with their values. Her approach is strengths-based, creative, and grounded in practical, evidence-informed skill-building.
Revised By: Dr. Silvina Galperin, C. Psych
