Emotional Labor and Burnout: Why You Feel So Exhausted

Written by: Dr. Kaity Brock

If you have reached this point in February 2026 and are already feeling burned out, it is completely understandable. Sometimes, the mental and emotional toll of everyday life becomes too much to carry, leaving you feeling exhausted and depleted. One possible contributor is emotional labor—the “invisible work” required to regulate your own emotions, as well as those of others in your proximity, on a daily basis.

What Is Emotional Labor?

At work, this might look like remaining outwardly calm in front of coworkers while feeling frustrated internally. At home, it may involve supporting a partner or remembering to check in on a friend who is having a difficult time. All of these actions require effort and involve a delicate balance between managing your own emotions, meeting expectations within your various roles, and offering care and support to those around you.

Making the Invisible Visible

One way emotional labor can be reduced is by “making the invisible visible.” It can be helpful to start by labeling your emotions and separating them from those of others. Over time, patterns may start to emerge—such as consistently taking on the role of the peacemaker, the planner, or the emotional supporter. Simply noticing when things begin to feel overwhelming can afford you the space needed to step back and regain perspective.

Setting Boundaries to Reduce Emotional Burnout

Next, boundaries can be set with yourself and others. Statements such as, “I’m still processing this experience and not ready to talk about it yet,” or “I can’t help this weekend, but I could help on Wednesday afternoon,” can be used. The emotional load can also be shared by directly asking others for support, or by gently guiding someone toward therapy when more help is needed than can reasonably be provided. In some situations, it may also be beneficial to place responsibility back with the other person, rather than automatically taking it on yourself.

Creating Space for Recovery

Once boundaries have been established, space for recovery should be allowed. Breaks can be taken, limits can be honored, and time for a much-needed “cool down” can be built in. It is difficult to pour from an empty cup. Paying attention to your emotional energy and allowing time to recharge is essential. Creating “off-duty” time after work or on weekends—and holding firm to your boundaries—may be a healing and sustainable approach.

Practicing Self-Compassion During Burnout

Finally, kindness toward yourself is crucial. This life is not easy, and no one moves through it unscathed. Your feelings make sense, and having limitations is not only acceptable—it is human. You are not weak, broken, or incapable. The truth is, you may not be meant to do it all—and that is okay.

So, this season, consider offering yourself the same care you so often extend to others. Practicing self-compassion, watching for signs of burnout, maintaining boundaries, and being gentle with yourself is a meaningful place to begin.