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We throw around the words stress and burnout like they’re interchangeable, but they’re not. Understanding the difference matters because stress can often be managed, while burnout quietly drains your energy, purpose, and sense of self. If you’ve ever wondered, “How much longer can I do this?” -this topic is for you.

What Stress Really Looks Like

Stress happens when you’re putting in too much effort for too long. You’re still trying, maybe even harder than ever, but everything feels heavier. Stress looks like heightened emotions, anxiety, restlessness, and mental overload. You may feel wired but exhausted, productive yet depleted. Physically, stress takes a toll: headaches, muscle tension, poor sleep, and lowered immunity often show up as uninvited guests.

What Burnout Actually Feels Like

Burnout is different and deeper. Instead of over-engagement, burnout is marked by emotional withdrawal. Effort feels nearly impossible. Motivation disappears. Emotions feel flat or numb, and cynicism replaces compassion. Thoughts like “I can’t think straight,” “I’m working harder but falling behind,” or “One more interruption and I’ll scream” are common. Burnout erodes self-efficacy and creates a sense of helplessness that’s hard to shake.

Stress vs. Burnout: A Quick Reality Check

Stress says: “I’m overwhelmed but still trying.” Burnout says: “I don’t have anything left to give.”

Stress amplifies emotions; burnout dulls them. Stress drains physical energy; burnout drains emotional meaning. Both are serious, but burnout is a warning sign that something fundamental needs to change.

The Psychological Drivers Behind Burnout

Burnout often grows from a loss of control, rapid and constant change, and pressure around compensation, especially when paired with debt. Add disconnection from patients, colleagues, or community, and the sense of purpose that once fueled your work begins to fade. When meaning erodes, exhaustion follows.

The “APGAR” Signs of Burnout

Burnout shows up in predictable ways:

Appearance: fatigue, weight changes, neglecting self-care

Performance: declining output or extreme workaholism

Growth Tension: irritability, apathy, feeling constantly overwhelmed

Affect Control: mood swings, difficulty regulating emotions

Relationships: isolation, strained personal or professional connections

If several of these resonate, your system is waving a red flag.

Comedic Relief (Because If We Don’t Laugh…)

If your stress response includes whispering “I can’t do this” to your coffee…, you’re not alone. Burnout has a way of making even minor inconveniences feel like personal attacks.

What You Can Do for Yourself—Starting Now

Burnout isn’t fixed with a weekend off; it’s addressed through realignment. Start by identifying and living your values now, not “after things calm down.” Challenge the myth of delayed gratification. Integrate your personal and professional life instead of treating them as enemies. Optimize meaning in your work by refining workflows, setting limits on practice type, and shaping your environment. Outside of work, prioritize relationships, hobbies, spiritual practices, and consistent self-care like sleep, exercise, and medical care.

Your Call to Action

Ask yourself: What actually matters most to me and does my life reflect that? Burnout isn’t a personal failure; it’s feedback. Listen to it. Small, intentional changes today can restore energy, clarity, and purpose tomorrow. You deserve a life where work doesn’t cost you yourself.

Written by Elbert Hawkins, III Ph.D., LCMHC, NCC

Often, when I think of an intersection, I envision intertwining and connected roads that seamlessly shape a journey. Similarly, the idea of an intersection, when used in the context of people, specifically African Americans, our human existence, and shared experiences, illustrates nuance, varied identities, advocacy, understanding, and collectivism. As an African American, cisgender man, Christian, clinical therapist, and educator, I must understand “who I am and whose I am,” if I am to help meet the mental health and wellness needs of my clients. Also, I must understand the idea of privilege, cultural and societal advantages, oppression, and the use of power, in relation to my identities and position as a therapist. My understanding of personal intersections shapes my clinical work. It helps me close the gap between myself and others, especially people from marginalized populations who find therapy challenging to engage in and understand.

Kimberlé Crenshaw, a researcher and scholar, introduced the concept of intersectionality in the late 1980s. She argued that contemporary feminist and antiracist scholarship failed to acknowledge the inequalities and inequities in structured systems, which pushed marginalized people further to the sidelines. In theory and practice, the idea of intersectionality is also the makeup of an individual’s identity (e.g., race, gender, culture, etc.) and how they shape and influence their positionality and surroundings. The term holds significant meaning within many African American communities, particularly among African American women, who have learned to take up space and develop a better understanding of who they truly are. Additionally, through its meaning, African Americans who understand the idea of privilege, cultural and societal advantages, power structures, and oppression have been enabled to center their collective resilience, personhood, and, yes, their mental health and wellness.

Currently, many African Americans are taking their mental health and wellness seriously and seeking the professional help that is needed to thrive within a complex society. Although the literature, Office of Minority Health suggests that they, especially African American men, continue to trail their white counterparts when seeking mental health services, many are becoming educated about the benefits of therapy, making them more inclined to seek help.

To keep their momentum moving forward and to dismantle health care barriers within African American communities, particularly as it relates to therapy, I recommend the following to clinical therapist and counselors:

· Do not be afraid to acknowledge your identities and how they influence your practice and clinical work (i.e., routinely self-assess to identify biases and prejudices).

· Educate yourself on the idea of privilege, societal and cultural advantages, oppression, and power structures in relation to your positionality as a therapist.

· Seek to understand the history behind the social construction of race and gender.

· Take time to build a rapport and an alliance with African American clients and their community at large.

· Know that African Americans are not a monolithic people—therefore, intentionally personalize treatment plans, goals, and tasks based on their values and beliefs.

References:

PettyJohn, M. E., Tseng, C. F., & Blow, A. J. (2020). Therapeutic utility of discussing

therapist/client intersectionality in treatment: When and how? Family Process, 59(2), 313-327.

Thompson, V. L. S., Bazile, A., & Akbar, M. (2004). African Americans’ perceptions of

psychotherapy and psychotherapists. Professional Psychology: Research and practice, 35(1), 19.

Author: Simran Vuppala M.Ed, LCMHCA

Boundaries are often widely misunderstood as “mean” or “selfish”, especially in relationships. However, they are meant to protect your emotional well-being and prevent burn out in relationships. Following through on boundaries is actually a form of self care, and you do not “owe” your partner anything when you set a boundary. One of the most underrated green flags in a partner, is someone who honors those boundaries and understands you!

Building a Life of Your Own

The first step is to build a fulfilling life filled with hobbies, friends, and goals you hope to accomplish. Reflect on your values: are you creative, adventurous, loving, or curious? How can you get 1% closer to what fills your cup? When you build a life you truly love, your partner will be an addition to the life you built for yourself, rather than the center of it.

Types of Boundaries

There are different categories of boundaries in relationships, which include physical, emotional, time, and monetary boundaries. These boundaries are all centered around what you are most comfortable with, and this can vary from person to person. Reflect on how much access you are comfortable giving to another person, and if this would be overextending yourself. For example, if too much physical touch is uncomfortable for you, communicate how your partner can show love in other ways that are meaningful to you. This requires self awareness in relationships. Notice when your energy is low,what recharges you, what are you comfortable with physically and emotionally? Is it fair for both parties?

Communication & The Feedback Sandwich

The key to boundaries is consistency and openness in communication from both parties. The classic “I” statements are incredibly impactful and using phrases such as “I need”, “I want”, “I love” are helpful, as they provide clarity and don’t assert blame.

Lastly, the feedback sandwich includes first communicating to your partner something positive about your relationship or them, and then letting them know how something can change and how this will help. For example, if I have a friend who I have been texting frequently (maybe too frequently) and I realize it negatively impacts my health, I might say “I really appreciate our connection and the conversations we have. Recently, I have been wanting to work on my screen time, so we can call at the end of the day to debrief about each others day?”

Committing to Your Boundaries

Now, the easy part is communication. The hard part is honoring what you are comfortable giving and receiving in relationships, and standing by this. There is initial discomfort when setting a boundary, which this is completely normal. You need to prove to yourself that this won’t be the end of the world! Remember, consistency is key.

Beyond Skin Deep: Rethinking Self-Care for Deeper Well-Being

Written by: Shivani Raina, MA, LPA

When we talk about self-care, it’s easy to picture familiar routines like a skincare ritual, getting enough sleep, eating well, exercising, or even a little “bed-rotting”. But I’ve seen that real self-care often means going deeper. It’s about addressing the less obvious, but equally important, parts of our well-being. Sometimes, the most meaningful self-care involves facing uncomfortable truths, seeking growth, and making intentional changes in our daily lives.

One powerful, yet often overlooked, form of self-care is honest self-reflection. This means taking time to really look at your habits, relationships, and thought patterns.

Are there areas where you feel stuck, or behaviors that aren’t serving you anymore?

Engaging in self-reflection, whether through therapy, coaching, or even structured self-assessment, can help you spot what’s holding you back and give you the tools to make real changes. It’s not always easy, but it’s a crucial step toward living with authenticity and purpose.

Another important aspect of self-care is finding a sense of meaning in your life. Research shows that people who feel connected to something bigger than themselves, like a cause, a community, or a creative pursuit, tend to be more resilient and satisfied. This might mean volunteering, mentoring, or spending time on a passion project. When you invest in something that matters to you, self-care becomes less about comfort and more about fulfillment. Even the most perfect skincare routine can’t replace the glow that comes from living in alignment with your values!

Self-care can also mean taking charge of your environment. This isn’t just about tidying up your physical space; it’s about curating your digital life and social circles too.

Are you surrounded by negativity, or do you have access to supportive, uplifting influences?

Creating a healthier environment, both online and offline, can lower stress and help you feel safer and more connected. As clinicians, we know self-care isn’t one-size-fits-all. It’s a dynamic, ongoing process that takes curiosity, courage, and compassion. By looking beyond the surface, we can help ourselves and our patients build a foundation for lasting well-being, whether that includes bed-rotting days, skincare rituals, or something much deeper.

We are so delighted to have Anna Landestoy Alejandro, Psy.D. joining CPA for her clinical psychology postdoctoral residency. Anna is currently seeing clients in both our Durham office and Greensboro office for both psychological evaluations and individual therapy. We are thrilled to have her on our team and hope you enjoy getting to know her!

Why did you choose the mental health field?

What population of clients do you serve? Why that group?

If you recently moved, where did you move from?

How would you describe your style of therapy? (skip if you are only testing)

What is something that you enjoy doing for fun?

Share a fun fact about yourself!

With the need for psychological evaluations continuing to grow, we have added another clinician to the team to better serve you. Join us in welcoming Crystal Ray, MA, LPA to our Greensboro, NC office. She is providing assessments to individuals of all ages. Continue reading to get to know her!

Why did you choose the mental health field?

I’ve always had a love of learning how things work, so I started college in an Engineering program. After three semesters, it was evident this couldn’t be what I did for the rest of my life. I realized I needed to be able to interact with people, so I turned that interest into learning how people work instead. And it was definitely the right decision because this is where I’m supposed to be!

What population of clients do you serve? Why that group?

I’m happy to see anyone for an assessment – young, old, and everyone in between. More recently I’ve been focused on assessing children for autism simply because there is such a need, but I don’t have a particular population.

If you recently moved, where did you move from?

I haven’t moved recently but did move almost 9 years ago to Winston Salem from a tiny town in eastern North Carolina called Chocowinity. Fun fact: Chocowinity is a Native American word that means “water of many fish.”

More of a How would you describe your approach to testing?

I like to be very thorough and I’m always trying to find a different way of looking at things and how to get as much information as possible about someone. So, I’m very comfortable with thinking outside the box and trying new instruments.

What is something that you enjoy doing for fun?

The best thing I do for fun is spend time with nieces (ages 11 and 7). They are silly girls who always make me laugh!

Share a fun fact about yourself!

I have been surfing in Hawaii!

The holidays are officially in full swing, and feelings of isolation, overwhelm, and grief can creep in, no matter how hard we try to embrace the season’s cheer. We may attempt to avoid or deny these uncomfortable emotions in hopes they’ll fade, only to find they linger just as strongly.

As you move through this holiday season, consider acknowledging these difficult feelings instead of pushing them away. Lean into them and lean toward connection with others.

Dortch Mann, LCMHC, shares his reflections on the challenges many people face during this time of year, and how practicing gratitude can offer meaning and connection amid the complex emotions of the season.

“We live in troubled times, in a society that has become polarized, fragmented, and uncertain. Because we are deeply affected by our circumstances, we can feel disconnected, fragmented, and uncertain, too.  As therapists at CPA, we notice that many of our clients (and we as well) are experiencing increased stress, anxiety, and depressive symptoms. If we look underneath these, we see fear of being overwhelmed and fear of being abandoned or rejected.

Because we’re human, we can’t eliminate these fears; it’s as though they’re hardwired in. What we can do, however, is look for what is still going right in our lives and allow ourselves to feel and act on a sense of gratitude. When we experience gratitude, we feel a sense of wholeness, even if only for a moment. We feel like we belong, that we are connected. The pain of division and loss and loneliness dissipate.

Like other emotions, gratitude only works to motivate us to action while we are feeling it. It serves us best when it’s “warm.” Also, gratitude works best if it’s a welling up of emotion, rather than if we have to manufacture it. If we’re getting teary eyed and a little choked up, we’ve tapped into the “good stuff”.

Many of us just celebrated Thanksgiving, hopefully experiencing gratitude for what’s going right in our lives. We can be more deliberate and have this experience any time we choose. We can feel whole and connected again, even if only for a moment.”

Christina Motley is a Licensed Clinical Mental Health Counselor and a board-certified dance/movement therapist, who sees clients from 4 years old into aging adulthood. She has had the opportunity to support clients in navigating through the experiences of depression, anxiety, grief and loss, anger management, and identity development while incorporating dance and movement therapy into her work with clients. Please continue reading to learn more about the intersection of dance, movement, and mental health. 

What inspired you to incorporate dance and movement into your mental health practice?

Movement is why I joined the mental health field. My dance has always been my way of processing and working through my own emotions throughout my life. Movement is the primary form of expression that I see others share their stories in ways that cannot be put into words. While I *danced* between my work as dancing artist and teaching artist, I was pulled to support others in connecting to and finding comfort in their bodies, minds, and spirits. I was inspired to become a dance/movement therapist while coordinating a program to bring dance class to children with various access needs and complex emotional landscapes. This program brought me into spaces where I collaborated with various mental health professionals, who encouraged me to join the mental health field as a dance/movement psychotherapist. 

Share some specific ways you integrate dance and movement into a therapy session. Do clients need prior dance knowledge for this?

There is no need for prior dance knowledge to engage in a dance/movement therapy sessions and every dance/movement therapy session looks different. I invite the body to be part of the session, which may look like a typical talk therapy session with more micro-movements occurring or may look like bigger movements using the space given. There is no right or wrong way to engage.

Dance/movement therapy is a psychotherapy that supports inner connectivity of the body, mind, and spirit to cultivate outer expressivity with acknowledging, shifting, and increasing movement repertoire. With the primary goal of dance/movement therapy to create space for verbal communication and processing of feelings and thoughts, my work allows clients to find self-expression that may surpass what might be found in strictly verbal therapy sessions.

How does movement help clients process emotions and trauma differently than traditional talk therapy?

Often, movement leads to the ability to recognize and allow for verbal processing of challenging emotions and trauma. Movement-based grounding tools are established at the beginning of the therapeutic movement relationship so that the client can use their body as a grounding resource when moving deeper into processing. Dance/movement therapists are specifically trained to provided trauma-informed somatic approaches to processing emotions so that the body can also be acknowledged, cared for, and supported throughout sessions.

How can people incorporate movement into their daily self-care routines?

A simple practice to incorporate movement into daily life could be intentional breathing, particularly noticing your exhale. You might notice if you can channel attention to parts of your body that hold stress or tension, and intentionally exhale to release that tension, allowing any residual movement to follow.

What can help clients feel more comfortable using dance and movement in their healing journey?

I would encourage folks to remember that our creativity, imagination, and playfulness lead to opportunities of broadening perspectives, seeing new choices, and understanding present moment joy. Movement is something we all do every day; we carry our body with us everywhere we go.  There is a dance in how we cook dinner, play with our children/try to get our children to take a bath, walk our dogs, and sit in waiting rooms. If we work to build a connection between the mind and the body, we might find even more glimmers of comfort, hope, and home in ourselves.

Written by: Elizabeth Brown, LCMHC

Elizabeth is a self-described warm weather girl who dreads time changes in October, ice and snow days, and windowless rooms. She too, routinely experiences the “winter blues” that so many people recognize when the seasons change, and days become shorter and cooler.  She is grateful for her dogs, who nudge her to bundle up and take a walk outside, no matter how cold and rainy it is.  Keep reading to learn more about SAD (Seasonal Affective Disorder); strategies to get through the cold, dark months from October to April, and when to reach out for help.

The tricky transition into fall and winter.  

Many people naturally experience shifts in mood and energy levels around the fall and winter months when daylight hours become shorter. The shorter days and limited daylight hours impact brain chemicals (melatonin and serotonin) and can lead to feelings of intense sadness, mood swings, and fatigue. For some individuals, this seasonal shift in mood is more than just feeling a little “low” or “down.” Seasonal Affective Disorder, or SAD, is a subtype of depression that follows a seasonal pattern.  

If you can relate to this idea of “winter blues”, keep reading to learn about evidence-based strategies to help manage the symptoms and know when you may need to talk to your health care provider.  

Daily or weekly habits that can mitigate the impact of darker months.  

During the seasonal transition into fall and winter months, it is especially important to maintain daily healthy habits in the areas of nutrition, movement and exercise, hydration, sleep, and stress management.  

Both natural sunlight and light therapy have been proven to help regulate your mood and increase energy levels. According to the National Institute of Mental Health1, light therapy remains one of the most effective treatments for SAD. Using a light therapy box that emits 10,000 lux, preferably in the morning hours for 20-30 minutes, can help regulate your mood and boost energy. Make sure to check with your healthcare provider and choose a certified device before starting your own light therapy regimen.  

You can also use natural sunlight to create a brighter atmosphere and reap real benefits. The Mayo Clinic recommends pulling back the blinds, trimming any tree branches obstructing sunlight, or considering installing skylights. At home or work, position yourself near windows to soak in more natural light. Bundle up and head outside for a walk, sit on your porch, or visit a local park. Morning sunlight is particularly beneficial for resetting your internal clock and improving your mood. 

A positive support system and spending time with loved ones also contributes to overall positive health and general feelings of wellbeing. These healthy habits can even build your immunity against illnesses, which we know can be more common during the fall and winter when we spend more time indoors.  

Common signs or symptoms to keep an eye on during this seasonal transition. 

Certain individuals may be at higher risk of developing SAD, such as those with a family history of depression, living in areas with long, dark winters, or having other mental health conditions.2  According to the Mayo Clinic, red flags to look for include persistent feelings of sadness and/or hopelessness; loss of interest in activities you once enjoyed; increased fatigue and disrupted sleep; weight gain and increased appetite, especially for carbohydrates; and poor concentration and difficulty making decisions. Reach out to your health care provider and/or mental health therapist if you experience these common signs and are concerned that you may have SAD.  

The intersection of connection and community with seasonal mood changes, and how you can cultivate support during these months.

Maintaining and strengthening your social connections with people you genuinely enjoy is always a positive idea, especially during the fall and winter months when depressive symptoms are more common. Choose people who make you laugh and are fun to be with; provide meaningful conversations; and accept you as you are. Walks outside and coffee dates with a friend are terrific ways to uplift your mood, provide mental stimulation, and offer a sense of belonging. Be open and honest with loved ones on how seasonal changes impact you, so they can offer support and can check in.  

 
When to reach out for additional help.

When symptoms interfere with daily functioning across settings and cause changes in mood, energy levels, sleep, and appetite, then it is recommended that you speak to your health care provider and/or mental health therapist.  

Resources:

[1] “Seasonal Affective Disorder.” National Institute of Mental Health, https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml 
[2] Mayo Clinic Staff, “Seasonal Affective Disorder (SAD),” Mayo Clinic, December 14, 2021, https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722. 
 

To better serve you, we are thrilled to be adding another clinician to our Chapell Hill Office. Erin Eckenroad, Psy.D., LCP is currently providing psychological testing and individual therapy in Chapell Hill.

Want to learn a little more about her? Keep reading!

Why did you choose the mental health field?

Psychology always fascinated me when I was younger, so it had always been on my mind. When it came time to start applying for college and choosing a major, psychology felt like a continuation of all the activities I was already doing that I loved best, nearly all of them including helping people or service to others in various ways. 

What population of clients do you serve? Why that population?

While I may provide psychological testing throughout the lifespan, I do therapy with adults 18 and over. I really, really love working with college students because they are at the perfect phase of life where they are learning more about themselves, deciding what they want and how they want their future to look.

Where did you move from and how are you liking the Triangle area?

I am originally from South Jersey, but my husband and I moved to Raleigh from Richmond, VA for his job last Spring. While we are still exploring Chapel Hill and all it has to offer, we are loving Raleigh!!

How would you describe your style of therapy?

Fundamentally, my style of therapy is based in CBT, but I love incorporating values into the therapy process to solidify rapport and create a unique lens to view the client’s treatment from and ensure that their treatment is in alignment with what is most important to them.

What is something you enjoy doing for fun?

My husband and I are big movie buffs, so you can catch us at the movies nearly every week! We are also gearing up for all the fall activities that we look forward to all year like apple picking, pumpkin carving, and haunted houses!

Share a fun fact about yourself!

I love to bake for fun and I can make macarons! I also have created an interactive step-coupling/blended family workbook for couples counseling during my time in my graduate program, which is still being used in the Couples Therapy clinic in my program to this day!