If you’ve ever felt utterly drained, yet somehow wired, like you’re running on fumes but can’t slow down—this one’s for you. I just had a lightbulb moment, and I need to share it with every therapist, coach, and healer out there: We might all be dealing with adrenal fatigue.
I was today years old when I realized that being a therapist isn’t just mentally and emotionally exhausting—it’s physically demanding in ways I never considered. Our nervous systems are constantly regulating, absorbing, and recalibrating, even when we think we’re “just listening.” And if we don’t actively restore ourselves, we end up in chronic stress mode, aka adrenal fatigue (or more accurately, HPA axis dysregulation).
The Symptoms I Ignored
(That You Might Be Ignoring Too)
I brushed off the signs for months—maybe even years—thinking they were just “part of the job.” Sound familiar?
Morning exhaustion, even after 8 hours of sleep.
Afternoon crashes that make me feel like I need a nap or an IV drip of caffeine.
Mood swings: Some days I’m elated, crushing sessions and feeling unstoppable; other days, I’m irritable and drained.
Brain fog: Like my thoughts are running through molasses.
Anxiety and overthinking at night, making it impossible to truly rest.
Unexplained sugar or carb cravings (my body screaming for quick energy fixes!).
Feeling overwhelmed by small things that never used to bother me.
Sound familiar? This isn’t normal. It’s stress-induced burnout.
The Hidden Cost of Emotional Labor
Therapists are trained to hold space for others—but no one ever told us how much energy that actually takes. Here’s what I now understand about why this job is so demanding on our bodies, not just our minds:
Our cortisol levels stay elevated because we’re constantly emotionally attuned and problem-solving.
We absorb stress and trauma from our clients, whether we realize it or not.
Decision fatigue is real. Every session, we’re making micro-decisions: What intervention to use? What’s the best reflection here? How do I keep this person engaged?
We rarely get true decompression time between clients, so our nervous systems don’t fully reset.
So…What Do We Do About It?
If we don’t want to end up burned out, exhausted, and resentful, we need actual strategies to recover. And no, “just rest more” isn’t the answer. Here’s what I’m implementing immediately:
1. Protecting My Schedule Like My Life Depends On It (Because It Does)
Hard limit on 5 clients per day. That’s my max capacity for staying regulated.
Micro-breaks between sessions. Even 5 minutes of deep breathing or stretching makes a difference.
Batching admin work separately. No more squeezing it into my already jam-packed days.
2. Blood Sugar = Mood Stabilization
Protein + healthy fats first thing in the morning (bye-bye, coffee on an empty stomach!).
No more skipping meals. Hunger = cortisol spikes = more stress.
Electrolytes + magnesium for nervous system support.
3. Nervous System Resets Throughout the Day
Before sessions: 60 seconds of deep breathing.
Between clients: Move. Shake it out. Stare out a window.
After work: Cold exposure, vagus nerve exercises, or actual play time (yes, therapists need fun too!).
4. Caffeine Detox (Sort Of)
I’m cutting back on coffee and switching to matcha or herbal tea.
No caffeine after 2 PM to let my adrenals chill out.
5. Reclaiming My Evenings for Recovery
No work after a set time. If it’s not done, it can wait.
Sunlight first thing in the morning to fix my circadian rhythm.
Magnesium glycinate at night for better sleep.
Final Thoughts: We Have to Take Care of Ourselves Like We Take Care of Our Clients
Therapists, if we don’t fix this, we’re just another statistic in the burnout epidemic. I’m DONE running on empty and pretending this is just part of the job. It’s not.
Your health, energy, and nervous system matter. Protect them. Nourish them. And for the love of all things sacred, take an actual lunch break.
Let’s break the cycle—starting now.
-Aubrey Baptista, MA, LCMHC, QS, ATR-BC
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