When Self-Care Feels Like Too Much
Self-care overwhelm OT starts with recognizing this truth: when you need self-care the most, it’s often the hardest to access. If you’ve ever sat in your car outside New Seasons feeling too tired to go in—or stared at a sink full of dishes for days—you’re not alone.
At Holistic Community Therapy, we work with adults facing self-care overwhelm due to:
- Burnout
- Chronic illness
- Trauma recovery
- ADHD or Autism
- Depression or anxiety
- Grief or life transitions
If traditional self-care checklists make you feel worse instead of better, it’s time to try a new approach.
Why Self-Care Feels Overwhelming
Self-care requires energy, planning, and emotional bandwidth—all things that burnout and mental health challenges can deplete.
You might notice:
- Guilt for skipping your yoga class—again
- Decision fatigue
- Shame when laundry piles up or emails go unanswered
- Pressure to “get it right” or “keep up”
That’s where self-care overwhelm OT services can help.
What Occupational Therapy Brings to the Table
Occupational therapists don’t just treat physical injuries. We also help clients develop sustainable routines for life. At HCT, we specialize in self-care overwhelm OT and therapy for burnout relief that meets you where you are—whether that’s your kitchen table, a shared Zoom screen, or our NE Portland office—and moves forward one doable step at a time.
We Focus On:
1. Building Low-Energy Routines
You won’t find rigid morning routines here. If getting out of bed is the win, that’s where we start. Instead of overwhelming to-do lists, we help clients create routines with energy-based tiers so you know what to do on your best and worst days.
2. Reducing Decision Fatigue
Using visual prompts, pre-set templates, or even automated reminders, we take pressure off your brain to remember every step.
3. Reframing Self-Care as Survival, Not Luxury
Self-care isn’t a reward; it’s part of staying functional. We help you identify what you actually need (not what Instagram tells you).
4. Addressing Barriers
We help clients unpack what’s getting in the way—from trauma responses to executive dysfunction—and build strategies that are safe, sustainable, and judgment-free.
When to Consider OT for Self-Care Overwhelm
You might benefit from occupational therapy if:
- You constantly feel drained, no matter how much you rest
- Self-care tasks feel stressful or impossible
- Your routines aren’t helping—or feel unsustainable
- You feel stuck, scattered, or ashamed
- You’ve tried planners, podcasts, and habit apps, but nothing sticks
OT Strategies for Burnout Relief
Here are some practical tools and techniques our therapists use:
| Tool or Strategy | Purpose |
| “Bare Minimum” care menus | Help you choose small, doable actions on low-energy days |
| Energy pacing plans | Prevent crashes by spreading tasks out |
| Visual daily rhythm guides | Replace mental pressure with structure |
| Sensory regulation tools | Reduce overwhelm through grounding activities |
| Adaptive rest strategies | Build rest into your day without guilt |
| Crisis kits | Prepare for high-stress moments with ready tools |
A Real-Life Example: Reclaiming the Basics
A client came to us feeling ashamed that they couldn’t keep up with basic hygiene or home care. They were experiencing deep burnout from work, caregiving, and health challenges.
Together, we built a “green-yellow-red” energy chart with small self-care goals for each zone. We introduced task cards for visual prompting, and created a 3-day rotation schedule that reduced pressure and guilt.
In just a few weeks, the client reported less internalized shame, more follow-through, and a renewed sense of hope. They described finally feeling “like a person again.”
You Don’t Have to “Earn” Care
Many people feel they have to be productive to deserve care. At Holistic Community Therapy, we believe you are worthy of care exactly as you are. Whether you’re juggling shift work, managing chronic illness, or just trying to keep your plants alive—we see you.
Self-care doesn’t have to be perfect. It just has to be possible. And we’re here to help make that happen.
Start Small. Start Now.
If you’re feeling stuck, self-care overwhelm OT is a powerful way to move forward with compassion and clarity.
Call or Text: (503) 882-0988
https://hctpdx.com
Let’s co-create a self-care plan that works with your life—not against it. Because healing isn’t a checklist. It’s a collaboration
