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Treating EMDR, trauma, anxiety, and burnout through holistic therapy

Therapy for Burnout

Anywhere in New York and California

For high-achieving women tired of running on empty.

Are you tired of putting everyone's needs before your own?

You’re juggling so many roles--mom, partner, daughter, caregiver, sister, friend, colleague, house manager, and more. You're trying your best, but feel like you are failing.

You see other women who are managing it all with ease. You wonder, “What’s wrong with me?” You try to focus on your work, but then see the piles of laundry and dishes. Any time you sit down to get things done, someone is pestering you for something. Your child wants a snack. Your mom needs a ride. Your boss demands that report. Since you're a "good girl," you comply with every request.

Your own care has gone out the window because the to-do list is never-ending. Planning something fun feels like too much effort when you're running on empty. If you do take time for yourself, you feel guilty or think "I'm lazy." Friends stop calling after you turned them down too many times. You're snapping at everyone, and then feel bad for losing your temper.

You're drained. Even if you sleep, you wake up cranky, dreading to face the day. You appear fine, but underneath the surface, you're about to break. You're constantly sick with a bug that you just can’t shake. You have headaches from tensing your body all day. You look in the mirror and see glazed-over, baggy eyes. You wonder, “Who is this person? Where did I go?”

There is a reality where you thrive and not just survive

It is possible to rediscover yourself. You wake up and actually feel refreshed...maybe for the first time in years. Gone are the headaches and constant illnesses. You are healthy and energized. There is a flutter of anticipation in your stomach because you're excited for the day.

You realize there'll always be chores and requests. But you also know those to-dos can wait. You don't feel guilty for carving out time for yourself because you know you can't give from an empty cup. You are better at prioritizing what's important to you. You can identify your needs and ask for them. Setting boundaries and saying no come easily now...and you never apologize for it.

You are connected to those you love and you have not abandoned yourself. In fact, you are more present. You make time for the things that bring you joy. You pause to appreciate the small moments, like your child's giggle, a beautiful flower, or a yummy treat. You have a clear sense of your body's intuition. You are finally living a full, abundant life as YOU.

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Therapy for burnout for high-achieving women

You have to put the oxygen mask on yourself first...

You’ve probably heard it hundreds of times, but it’s true. You can’t show up for anyone else, unless your oxygen is flowing.

Putting yourself and your needs first isn’t selfish, it’s essential.

When you give yourself space to breathe, you have more to give. It's that simple.

Dr. Emily Altunay, therapist for burnout, shows you what thriving looks like

Holistic, trauma-informed therapy for burnout

Women with burnout were usually conditioned to believe their oxygen had to go to everyone else. Being a "good girl" meant you only received love and affection when you gave to others. You had to be perfect to avoid being rejected or abandoned. You had to be productive to avoid being called lazy. Love was not unconditional...Love was based on what you could offer.

It's time to learn to love yourself unconditionally.

For immediate relief, you'll learn concrete tools to create more balance in your life. Then, we will gently explore the root of your burnout so you never end up here again. Using holistic, evidence-based, trauma-informed approaches, I will help you heal the traumas, anxious patterns, and "good girl" conditioning that led to your burning out. By clearing out the emotional baggage and turning your body's alarm systems off, you'll listen to your body's needs and intuition. You'll pour love and compassion into yourself, unapologetically.

You will finally have a clear sense of harmony in your life.

What to expect

1

Identify your treatment goals and take a thorough assessment of your background to uncover the patterns that led to burnout.

2

Begin setting boundaries, taking time for self-care, and learning how to relax your body, so you feel immediate relief.

3

Heal the root of the negative patterns that led to your burnout through trauma-informed approaches, such as EMDR.

4

Learn to drop into your body, listen to your intuition, and identify your authentic values, so you can build a life of thriving.

Therapy for burnout approaches

Cognitive Behavioral Therapy: This approach recognizes that our thoughts and behaviors impact how we feel. You will learn cognitive reframing strategies that challenge negative beliefs around self-care. You'll also make concrete changes to your behaviors that ensure you are taking time for yourself. These behavioral changes might look like:

1. Nervous System Regulation: You'll learn strategies to relax the body, including breathing exercises, visualizations, tension release, and more. In some cases, you may be connected to a heart monitor for biofeedback in real time as you relax the body. These approaches are meant to be practiced for a few minutes throughout the day to ensure you are re-filling your cup regularly.

2. Effective Communication: You'll identify and communicate what you need. You'll practice saying no and setting boundaries. Though it's HARD, you can communicate in an Honest, Appropriate, Respectful, and Direct way. You can attract healthy relationships when you learn to love yourself and assert your needs.

3. Systems Development: I’ll help you take stock of your life and how you manage things. Together, we will develop systems that help serve and support you. You'll learn to work smarter, not harder. For example, planner and task-list systems so you stay on track. Mail-sorting systems so you never miss a bill. Household organization systems so you never lose your keys.

Mindfulness and Self-Compassion: This approach teaches you to drop into your body and listen. You'll gain a clearer sense of your intuition and spirituality. You'll be better able to identify what it is that you need, and how to meet those needs for yourself. You'll learn to be kind and compassionate to yourself. Research shows that when people have more self-compassion, they are more compassionate to others. This finding is likely because there is more to give when your cup is overflowing.

Acceptance and Commitment Therapy (values work): After learning to be more mindful and listen to your body's needs and intuition, this approach will help you identify your authentic values. Not the values and expectations ascribed to you by society, culture, or your family. Rather, you get to decide what is important to you. You'll then learn how to embody your values through daily committed action.

Internal Family Systems (Self-leadership): This approach takes the stance that all humans are innately calm, compassionate, connected, and confident (the true Self). However, through "good girl" conditioning, traumas, and other life experiences, parts of us learn to be on high alert because you needed protecting. However, these parts are no longer serving you, and actually causing your burnout. You'll learn to unburden those protector parts and unveil the true Self.

If your burnout is rooted in "good girl" conditioning, trauma, and anxious patterns, we may integrate EMDR, other trauma-informed approaches, or exposure therapy into your treatment plan.

Common Questions about Therapy for Burnout

What is burnout?

Burnout is a state of severe mental, physical, emotional, and spiritual exhaustion due to chronic stress. People with burnout usually take on too much responsibility and rarely take time for self-care. Burnout can include irritability, cynicism, apathy, difficulty focusing, headaches, low energy, sense of failure, unfulfillment, and dread. Talk to a healthcare professional to see if you are struggling with burnout.

How do I know if it's burnout or something more?

Burnout may just be a temporary state from a high-stress period that can quickly be resolved by reducing stress and integrating self-care, setting boundaries, and taking regular breaks.

If symptoms don't resolve, then there might be something deeper going on. Often, there are wounds, conditioning, and patterns that led to burnout. People with burnout often suffer from anxiety, trauma, and PTSD. It's important that you talk to a healthcare professional to better understand your struggles.

What is a holistic, trauma-informed approach to burnout?

Traditional talk therapy may help you develop strategies for managing burnout and gain insight into what led to it in the first place. However, a trauma-informed, holistic approach can offer added benefits. It considers the mind, body, and spirit, as well as the deeper wounds and conditioning that may have led to the burnout. This approach can lead to transformative healing that will not only prevent future burnout, but also help you feel energized, connected, and confident. It's important to discuss this approach with a healthcare professional to ensure it aligns with your specific needs and treatment plan.

What can I expect in therapy for burnout?

We'll start by exploring what your burnout looks and feels like. We'll also identify the underlying causes and conditioning that led to the burnout. You'll immediately begin to learn self-care and relaxation tools, set boundaries, and create more balance in your life, so you can start to fill your cup. This stage of therapy will also prepare you for the deeper work of healing the root of your burnout, whether it's from "good girl" conditioning, anxious patterns, and/or past trauma. Some trauma-informed, holistic approaches might include EMDR, breathwork, and exposure therapy. You'll then learn to listen to your intuition and trust it, so you can create a life where you're thriving.

How long before I start feeling better?

There is no one-size-fits-all to healing. The length of therapy for burnout depends on several factors, including the severity and origins of your burnout, your individual goals and needs, and the therapeutic approach. Some clients may experience relief after just a few sessions, while others may benefit from longer-term therapy. We'll regularly check-in with your progress and make adjustments as needed to meet your treatment goals.

What if I disappoint others by changing?

It's normal to worry about how others will respond when you start to speak up or set boundaries. In all honesty, people who have benefited from your "good girl" conditioning may be resistant and, even disappear, when they no longer get the yes's from you. In therapy, we'll help you prepare for those reactions and process the grief over losing those relationships. Over time, you'll realize those relationships were "one-sided" and unhealthy. You'll discover that the right people will respect your boundaries and help you meet your needs. You won't have to sacrifice your well-being to keep relationships.

Do you offer virtual therapy for burnout?

Yes! In fact, I only offer virtual therapy for burnout. You have enough on your plate as it is, so lets take advantage of the flexibility and comfort that onlien therapy offers. Have a session during your lunch break, in the comfort of your home, or without the headache of commuting. Research has also proven that virtual therapy is just as effective as in-person therapy for treating burnout.