Burned Out & Running on Empty: The Truth About Emotional Exhaustion

Hey ladies,

Welcome to Week One, Entry One of Be Brazen w/ Tae!

I’m so excited to finally launch this space. It’s where I get to share my story, the messy middle of my healing journey, and hopefully hold space for yours too. Whether you’re just starting or have been doing the inner work for a while, you’re welcome here.

Writing has always been my therapy. It’s how I process, release, and get real with myself. Now, I’m using it to connect with you and create a space that feels honest, empowering, raw, and transformative.

Let’s start from the ground up and call some things what they are.

Burnout is that bone-deep fatigue that hits after carrying too much for too long. It’s not just being tired. It’s physical, emotional, and mental exhaustion from prolonged stress that leaves you running on empty.

Emotional Depletion is that feeling of being completely drained. Like there’s nothing left in your tank. No energy. No motivation. Just empty.

If you’re feeling this, you’re not alone. And you’re definitely not crazy. Let’s unpack it all, together.

The Power of the Pause

I know we’re constantly juggling multiple roles in our lives. We’re women, professionals, mothers, daughters, friends, caregivers, and providers. So many people depend on us to show up and hold it all together. But I want to pause and ask you something real.

When was the last time you checked in with yourself?
When did you stop to really consider how you were feeling?
Not just physically, but emotionally, mentally, and spiritually.
Have you thought about your energy lately? Your health? Your needs? Your worth?

Because you matter in all of this. And if no one has reminded you lately, let me be the one to say it: You deserve care too. Not just survival. Not just functioning. But real care. Deep rest. Meaningful healing.

Your Nervous System & Survival Mode

Now, let’s dig into how burnout and emotional depletion affect the body, specifically the nervous system.

If we don’t slow down and check in with ourselves, we risk operating in survival mode far longer than our bodies can handle.

I’ll skip my college Anatomy story for a quick breakdown, but just know: I learned how important this knowledge is!

The part we’re focusing on is the autonomic nervous system (which controls automatic things like breathing and heartbeat). Within that system is a major player in the burnout conversation: the sympathetic nervous system.

What is the Sympathetic Nervous System?

It’s the part of your body that kicks in when you're under stress. This is where your body
flips into fight or flight mode.

Fight or flight is your body’s built-in alarm system. It’s designed to protect you from danger. Back in the day, it helped our ancestors run from wild animals. But today, we’re not running from lions. We’re responding to emails, navigating relationship drama, pushing through burnout, stressing over bills, and juggling a million responsibilities all at once.

The Problem: Your Nervous System Can’t Tell the Difference

Here’s the issue. Your nervous system can’t always tell the difference between a real danger (like a fire) and emotional stress (like a toxic work environment or arguing with your partner).

So when you’re under emotional stress, your body reacts like it’s under attack:

Your heart races, your breath gets shallow, your muscles tighten, and your body starts flooding with stress hormones like cortisol and adrenaline.

When this cycle happens over and over again, your body starts to feel the effects. Living in a constant state of fight or flight wears you down. Your nervous system gets dysregulated, and your body holds onto that stress.

What I want you to realize is that these impacts aren’t just about “being stressed.” This is your nervous system crying out for balance. And sis, we can’t heal if we’re always in survival mode. The goal isn’t to avoid stress completely. Life is going to life. But the real goal is to create space for your body to shift into rest and recovery.

Tools to Lower Your Stress Hormones (Starting Today)

For now, I want you to start paying attention. Notice what puts your body into fight or flight. Be honest about your triggers. Reflect on how often you’re running on adrenaline. That awareness is the first step toward healing.

Here are four simple and natural tips that can help lower your cortisol and adrenaline levels. These aren’t just ideas. They’re tools you can start using today:

1. Deep, Slow Breathing: Take intentional, slow breaths to signal your nervous system to relax. Try inhaling for a count of four, holding for four, then exhaling for six. It’s simple, but incredibly powerful.
2. Restorative Rest: Make sleep and real rest a priority. Let go of the guilt. Your body needs downtime to repair, reset, and return to balance.
3. Mindful Movement: Gentle yoga, stretching, or even a peaceful walk outside can help shift your body out of tension. Moving with intention reconnects you to your breath, your body, and your sense of calm.
4. Creative Expression: Journaling, painting, dancing, or singing can release built-up emotion and bring your nervous system back into alignment. Creativity is medicine for the soul.

Your Journaling Kickstart

Let me help you get started with creative expression—journaling.

I want you to find a journal that feels sacred to you. One where you can date your entries, write freely, process your emotions, and track your growth.

Personally, I’ve filled two journals over the past year and I’m currently on my third. When I flip back through the pages, I see my growth right there in black and white. And I want you to experience that too.

Here are two powerful journal questions to help you begin:

1. What parts of me have I been sacrificing to keep everything and everyone else afloat, and what is it costing me?
2. If my body and spirit could speak freely right now, what would they say about how I’ve been showing up for myself?

Before you close your journal, I want you to pause and take a deep breath. Inhale for a count of four, hold for four, exhale for four, and rest for four. That’s called square breathing. It’s a simple breathwork practice that helps calm your nervous system and lower adrenaline naturally.

Good job, sis. You just practiced two healing tools—journaling and breathwork—and both support your body and your emotional well-being.

As I wrap up Week One, Entry One, I just want to say thank you for being here and taking the time to care for yourself. I’d love to hear from you, so drop a comment below. I’ll be reading, responding, and holding space for every word you share.

Be sure to come back next Tuesday at 7 PM for Week Two. The post is titled “What About Me? The Power of Choosing Yourself Without Guilt.” You don’t want to miss it.