Stuck, Exhausted, and Overwhelmed? A Therapist’s Take on Building Psychological Flexibility

I work with adults every week who feel stretched thin. You juggle work, family, relationships, finances, and constant pressure to keep going. Many of you feel exhausted, stuck, or disconnected from what actually matters to you.

This is where psychological flexibility becomes essential.

Psychological flexibility is not about pushing harder or staying positive. It is your ability to stay present, respond to stress with awareness, and keep moving toward what matters to you, even when life feels heavy.

One of the main approaches I use in therapy to build this skill is Acceptance and Commitment Therapy, known as ACT.

Why psychological flexibility matters when you feel burnt out

When life feels relentless, it is easy to fall into rigid patterns. You push through exhaustion. You avoid difficult emotions. You tell yourself slowing down is not an option.

Psychological flexibility gives you another way. It helps you:

• Respond rather than react when stress rises

• Make room for uncomfortable thoughts without letting them run your life

• Take meaningful action, even when motivation is low

Stress does not disappear once your to-do list is complete. Learning how to move with life, instead of fighting it, reduces long-term burnout.

How ACT builds psychological flexibility

ACT focuses on six core processes I regularly use in sessions:

• Cognitive defusion: creating space from unhelpful thoughts

• Acceptance: allowing emotions instead of suppressing them

• Present moment awareness: grounding yourself in the here and now

• Self-as-context: remembering you are more than your stress

• Values clarification: identifying what truly matters to you

• Committed action: taking steps guided by values, not fear

For many overworked adults, committed action is where change begins.

Rethinking goals when you are already exhausted

Most people are taught to set outcome-based goals. Achieve more. Do better. Keep going. When you are already stretched, these goals often add pressure.

ACT shifts the focus. Instead of asking what you need to achieve, it asks who you want to be.

Values-based goals focus on how you want to live:

• If you value connection, your goal may involve being more present with people you care about

• If you value health, your goal may involve caring for your body without punishment

• If you value balance, your goal may involve setting limits, even when that feels uncomfortable

When goals align with values, they feel steadier and more sustainable.

Adapting instead of giving up

Life rarely follows a neat plan. Setbacks and emotional dips are part of being human. ACT does not treat these as failures.

Acceptance in goal pursuit

ACT teaches you that you do not need confidence before taking action. You need willingness. You can feel anxious or discouraged and still take a small step aligned with your values.

Creating space from self-critical thoughts

Stress often fuels harsh inner dialogue. Thoughts like I am failing or I cannot keep this up feel convincing when you are exhausted.

Cognitive defusion helps you notice these thoughts without obeying them. They lose their grip when you stop treating them as facts.

Have some spare time? View the following meditation called “Leaves on a stream” that demonstrates cognitive defusion through mindfulness practice:

https://youtu.be/_Fxc3eJgr0w?si=Mj0ZY_Ms5aIldbyo

Staying present when everything feels urgent

Many adults live in constant future thinking or replay the past. ACT encourages you to return to what you are doing right now.

Small, present-focused actions reduce overwhelm and build momentum over time.

Committed action over perfection

Committed action means showing up imperfectly. Progress matters more than getting it right.

This may look like:

• Doing one manageable task instead of the whole list

• Setting one boundary instead of changing everything

• Resting when your body asks, without guilt

From a therapist’s perspective

Psychological flexibility supports resilience. It allows you to live with intention, even during demanding seasons of life.

ACT does not remove stress. It helps you relate to it differently, so stress does not control your choices or your sense of self.

If you are feeling burnt out, overwhelmed, or stuck, this is not a personal failure. It is often a sign that something needs care, support, and space.

If you are curious about whether therapy could support you, I offer a free introductory call. This gives you the chance to talk about what is bringing you to therapy and see whether my approach aligns with what you are looking for.

You can ask questions, share your concerns, and decide without pressure whether working together feels like the right fit for you.