Mary Elizabeth Burns, MS, NCC, LPC Therapy

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You’re the one people count on.
The calm in chaos.
The high achiever, the caretaker, the go-to problem-solver.

From the outside, it looks like you’re doing great.
But inside?

• You feel exhausted—mentally and emotionally.
• Sleep doesn’t really restore you.
• Your mind races when you finally stop moving.
• Your body feels wired… or completely shut down.

This is what quiet burnout can look like.
And for many high-functioning adults, especially those with trauma histories, it’s incredibly common.

You might have learned early on that your value came from being helpful, successful, or “easy.” That emotional needs weren’t safe. That stability depended on staying calm, competent, and in control.

And while those coping strategies may have helped you survive, they often come at a cost:

• Anxiety masked as ambition
• Emotional disconnection masked as resilience
• Perfectionism masked as self-discipline

Eventually, your body starts to tell the truth—even if your mind is still powering through.

As a trauma-informed therapist, I specialize in working with high-functioning individuals who are outwardly thriving but privately overwhelmed, anxious, or numb. My approach blends talk therapy, somatic work, and nervous system healing so that change happens not just cognitively—but physically and emotionally.

Together, we work to:

• Rebuild a sense of internal safety
• Gently release old emotional patterns stored in the body
• Learn how to feel supported without guilt or shame
• Reconnect to your authentic self—not just your roles

I offer both weekly therapy and private, half-day intensives for individuals who prefer deeper, focused work outside the traditional weekly model.

If you’ve been holding it all together for a long time and feel ready for something different—more sustainable, more honest, more whole—I invite you to reach out.

You don’t have to wait for a breakdown to begin healing.
You just have to stop pretending it’s all fine.

In a world that often glorifies overcommitment and self-sacrifice, setting boundaries can feel like an act of rebellion. Yet, boundaries are essential for maintaining emotional health, fostering meaningful relationships, and protecting your energy. Let’s explore why boundaries matter and how to set them effectively.

Boundaries are the limits we establish to protect our physical, emotional, and mental well-being. They define what is acceptable behavior from others and what is not. Boundaries aren’t about building walls but rather creating guidelines that nurture mutual respect and understanding.

When we fail to set boundaries, we may feel overwhelmed, resentful, or even burned out. By contrast, clear boundaries help us:

• Preserve our energy for what truly matters.
• Build trust and respect in relationships.
• Maintain a sense of autonomy and self-worth.

Do you often say “yes” when you want to say “no”? Do you feel drained after interacting with certain people? Here are some signs that you might need to strengthen your boundaries:

• Chronic feelings of guilt or obligation.
• Difficulty advocating for your needs or desires.
• Resentment towards others for overstepping your limits.
• A pattern of overcommitting and neglecting self-care.

If these resonate, it’s time to prioritize boundary setting.

1. Reflect on Your Needs Start by identifying your limits. Consider areas where you feel overextended or disrespected. Journaling or talking with a trusted friend can help clarify your feelings.
2. Communicate Clearly and Assertively Use “I” statements to express your boundaries. For example: “I need time to recharge after work, so I won’t be able to attend weekday social events.” Clear communication minimizes misunderstandings.
3. Stay Consistent Enforcing boundaries requires consistency. If you waver, others may not take your limits seriously. Gently but firmly restate your boundary if necessary.
4. Prepare for Pushback Some people may resist or challenge your boundaries, especially if they’re accustomed to you being overly accommodating. Stand firm and remember that protecting your peace is worth temporary discomfort.
5. Practice Self-Compassion Setting boundaries can feel awkward or even selfish at first. Remind yourself that boundaries are an act of self-love and a prerequisite for healthy relationships.

• Myth: Setting boundaries is selfish.
  Truth: Boundaries allow you to show up fully and authentically for yourself and others.
• Myth: People will be angry if I set boundaries. If they do get angry, that's a sign they do not have your best interest in mind,
  Truth: While some may initially resist, those who respect and care about you will ultimately appreciate your honesty.
• Myth: Boundaries harm relationships.
  Truth: Healthy boundaries strengthen relationships by fostering mutual respect and clear communication.

• Work: Limit overtime or set expectations about your availability.
• Family: Define what topics or behaviors are off-limits during interactions.
• Friendships: Balance giving and receiving support.
• Romantic Relationships: Communicate your needs openly and respectfully.
• Self-Care: Schedule time for activities that nourish you. Self care is not just bubble baths. It's build your self worht and self respect. 

Boundary setting is a skill that takes time and practice, but the rewards are invaluable. By honoring your limits, you cultivate a life that aligns with your values and fosters genuine connections. Remember, saying “no” to what drains you is saying “yes” to what sustains you.

Take the first step today—identify one area where you need a boundary and commit to honoring it. Your peace is worth it.