🌿 Signs You’re Carrying Too Much (Even If You’re High-Functioning)

Why that knot in your stomach, constant jaw tension, and endless to-do list aren’t personality quirks—they’re flags from your body and mind asking for care.

You keep it together… until you’re alone.

At work, you're efficient.
At home, you're the glue.
In friendships, you're the listener, the planner, the helper.

You get things done, even when you're exhausted.
You keep it together—until you're alone.

If this sounds familiar, you might be functioning at a high level… while carrying far too much inside.

🌙 What Does “Carrying Too Much” Actually Look Like?

Carrying too much doesn't always mean crisis. Sometimes, it looks like:

• Saying “I’m fine” but feeling a lump in your throat

• Tensing your jaw all day without realizing it

• Feeling inexplicably irritable around people you love

• Getting things done but feeling detached from them

• Crying in the car… then showing up to work like nothing happened

If you're nodding your head, you're not broken. You've likely just been in emotional survival mode for longer than your system was built to handle.

🌀 The Four Layers of Over-Functioning

Over-functioning isn’t just a personality trait—it’s a pattern rooted in deeper systems that affect your body, your emotions, your mind, and your history. Here’s how it shows up:

1. Emotional

You suppress your own feelings to take care of others.
You feel guilty for being sad, angry, or even tired.
You rarely ask, “What do I need?”

2. Physical

Your body is constantly “on.”
Your breath stays shallow, your muscles tense, your sleep disrupted.
These aren’t random—they’re survival signals your nervous system has normalized.

3. Psychological

You feel responsible for everyone else’s happiness.
You measure your worth by productivity, usefulness, or peacekeeping.
You second-guess your needs and over-apologize for them.

4. Developmental

Often, these patterns begin in childhood.
You may have been a parentified child—caring for siblings, managing a parent’s emotions, or trying to be “perfect” so the chaos didn’t get worse.

These adaptations helped you survive.
But now? They may be what’s keeping you stuck in overdrive.

💢 When Carrying Too Much Shows Up in Your Body

Your nervous system holds every unmet need, every moment you had to “keep it together.”

Many of my clients say:

“I didn’t even realize I was clenching my jaw.”
“It feels like I can’t breathe deeply—even when I try to relax.”
“My body always feels like it’s bracing for something.”

This is the mind-body connection in real time. Emotional stress doesn’t just live in your head—it settles in your tissue, your breath, your digestion, your posture.

Common physical flags:

• Jaw tension or teeth grinding

• Shoulder and neck tightness

• Headaches, especially in the evening

• Shallow breathing or chest pressure

• Gut issues (like nausea, bloating, IBS)

• Trouble falling asleep or waking up tired

• Muscle pain or a buzzy, restless energy

• Feeling “checked out” or numb in your own skin

These aren’t malfunctions—they’re messages. And listening to them is where healing begins.

🌿 Small Shifts That Make Room for You

You don’t have to blow up your life to start feeling better. You can start with just one breath. One “no.” One gentle check-in.

Here are a few small, body-honoring ways to start releasing what you’ve been carrying:

1. Name what’s heavy
   When your shoulders are tight or your stomach churns, pause. Ask: “What am I holding right now that doesn’t belong to me?”

2. Claim space
   Not every request needs a yes. Not every text needs a reply right away. Start practicing: “Let me get back to you.”
   ➡️ Simple Scripts for Setting Boundaries Without Guilt

3. Let your body finish the stress cycle
   Stretch. Cry. Shake your hands. Dance to one song. Your body doesn’t just think—it feels. Let it complete what it started.

4. Rest, even when you “haven’t earned it”
   Your worth isn’t tied to productivity. Rest because you are human.
   ➡️ Self-Care & Boundaries: The Key to Avoiding Burnout Before It Starts

✨ Honoring the Journey

You don’t have to be perfect.
You don’t have to know exactly what healing will look like.
You just have to begin by noticing—and honoring—the places that hurt.

Healing is not a race. It’s a returning. A remembering. A softening.

And every time you say “no,” breathe deeply, or ask what you need—you’re already doing the work.

💬 Want Support Along the Way?

If something in your body, thoughts, or relationships is saying “this is too much”—you don’t have to carry it all alone.

I offer virtual therapy for adults in:

Pennsylvania, Vermont, Florida, and South Carolina

You can start with a free 30-minute consultation.

👉 Schedule Your Free Consultation Here

This post is for informational purposes only and is not therapy. It does not establish a therapist-client relationship.

Spring Self-Care: How Boundaries & Lifestyle Shifts Help Ease Seasonal Affective Disorder

Disclaimer: This post is for educational and informational purposes only. It is not intended to diagnose, treat, or provide medical advice. If you are struggling with your mental health or think you may be experiencing Seasonal Affective Disorder (SAD) or any other mental or medical issue, please speak with a licensed healthcare provider.

Still feeling stuck in low gear—even though winter’s technically over?

You’re not alone.

When you’ve spent months (or years) just trying to keep up—emotionally, physically, and mentally—coming out of that “winter funk” can feel less like a reset and more like a slow crawl. And if you’ve been trying to care for others, manage stress, or maybe lose weight… without feeling any better? That’s a heavy load.

👉 But here’s the good news: You don’t have to stay stuck.
And you don’t have to hustle your way out, either.

🧠 What Is Seasonal Affective Disorder (SAD)?

SAD is a form of depression that typically hits during colder, darker months—and even though the weather may be changing, the impact can linger. This happens because your nervous system and brain chemistry are affected.

Symptoms can include:

• Low energy and motivation

• Increased sleep or emotional numbness

• Feelings of hopelessness or “blahs”

• Cravings, disconnection, irritability

• Mood-regulating chemicals (like serotonin and melatonin)

• Vitamin D levels

• Motivation and ability to feel connected

💛 Why Self-Care Isn’t a Luxury—It’s Biological Support

You don’t need a 10-step morning routine or fancy face mask. You need to meet your nervous system where it’s at. You need care that speaks to your body and your brain. These are more than mental health tools—they’re biological supports that help your system regulate and reset.

That can look like:

• Moving your body in gentle, joyful ways

• Letting go of the number on the scale as your only “progress”

• Nourishing meals and consistent sleep

• Creative expression, laughter, or silence

• Saying no to what drains you—and yes to what restores you

• Getting outside or near light

• Making space for creativity, stillness, joy

🧠 Simple Tools to Support Your Body and Brain This Spring

Here’s why it matters:

☀️ Sunlight & Light Therapy

• Regulates your sleep-wake rhythm

• Boosts serotonin (aka: your feel-good neurotransmitter)

• Increases Vitamin D, which supports mood

🏃 Movement

• Releases endorphins

• Helps process stress hormones

• Improves focus, sleep, and emotional resilience

🥗 Nourishment

• Balances blood sugar and mood

• Supports healthy brain chemistry

• Reduces emotional crashes and fatigue

🧘‍♀️ Rest + Boundaries

• Shifts your nervous system from “survival mode” to safety

• Helps you regulate emotions, digestion, and sleep

• Prevents burnout

You’re not lazy. You’re not broken.
You’re biologically, emotionally, and physically tired.
And self-care is how you come back online—gently and sustainably.

🏰 How Boundaries Help Regulate Your Nervous System

Boundaries aren’t just about relationships—they’re also emotional and physiological regulation tools.
Think of them like giving your nervous system a break. Boundaries aren’t about shutting people out. They’re about creating emotional and physical safety.

Using “I” statements like:

“I feel overwhelmed when I’m asked last minute. I need time to plan, so I’ll follow up tomorrow.”

...helps you hold your ground with clarity and calm. It’s communication and self-regulation.

When you say:

“I need to pause this conversation and come back to it later.”
“I’m not available tonight, I’m resting.”
“I feel overwhelmed when I’m asked to do things last minute. I need more notice.”

You’re not just setting a rule—you’re telling your brain and body:
“I’m safe. I can protect my peace.”

🎨 One Joyful Step You Can Take Today

Joy isn’t extra. It’s essential.

So, I’ll ask you:
What’s one joyful thing you haven’t made space for lately—but want to bring back?
Art? Laughter? Movement? Stillness? Let that be your starting point—not because it’s productive.
But because you deserve to feel good.

🎧 Want More Support?

✨ I’ve created more in-depth videos and podcast episodes where we explore this topic with real-world tools and compassion.

📺 YouTube Channel: Click here to explore
🎙️ Podcast Episodes: Self Care or Shutting Down

Follow along for real talk, real healing, and practical tools for emotional wellness—one gentle reset at a time.