Heart Work Guide: Overcoming Fall Burnout Before it Starts

Written By Leanne Stepp

As the days shorten and routines ramp up, many of us feel the creepy onset of fall burnout. This is an accumulation of mental fatigue, stress, and a sense of being “behind.” The good news? You can prevent emotional fatigue and enter the upcoming holiday season feeling grounded, energized, and supported.

This guide blends Internal Family Systems (IFS), narrative therapy, yoga, EFT, ACT, and CBT to help you manage stress, strengthen resilience, and navigate life transitions with ease.

1. Recognize Your Inner Parts (IFS)

Different “parts” of you will pull you in conflicting directions based on whatever that part thinks is important. Some push for productivity (“sure, I’d love to join your book club!”), while others seek rest (“sure, a second glass of wine would be great!”). IFS helps you notice, understand, and work with these parts.

  • Check in daily: Ask, “Which part of me feels like it needs something right now?”

  • Name your parts: Anxiety, Overworker, Rest-Seeker, etc. This will help you to identify and then unblend from that part.

  • Offer compassion: Let each part know it’s seen and safe, but you’re in control (because you are).

  • Negotiate: Find small ways to honor both productivity and rest. Balance your equilibrium before responding to any false messages of urgency.

Even a 2-minute check-in can prevent overwhelm from taking over.

2. Reframe Your Story (Narrative Therapy + CBT)

The stories we tell ourselves shape our experience. Narrative therapy and CBT help reshape negative patterns and reframe self-talk.

  • Identify unhelpful thoughts: “I’ll never get everything done” or “This season always drains me.”

  • Challenge and reframe: Replace with, “I can set realistic goals and honor my energy.”

  • Highlight strengths: Reflect on past seasons where you managed stress successfully.

Changing your story reduces emotional fatigue and empowers action.

3. Cultivate Emotional Awareness (EFT + ACT)

EFT and ACT focus on acknowledging feelings, accepting them, and aligning with your values.

  • Label your emotions: Name what you’re feeling: frustration, worry, fatigue. Get detailed, take it beyond “I’m tired” and get at the emotion.

  • Practice acceptance: Notice the feeling without judgment; it doesn’t have to control you.

  • Clarify values: Ask, “What matters most this season?” and make choices aligned with that.

Awareness and acceptance create space for calm, focused action.

4. Move Your Body to Reset Energy (Yoga and somatic work)

Physical movement helps release tension and balance energy. Yoga therapy is especially effective for preventing seasonal stress.

  • Gentle stretches: Shoulder rolls, cat-cow, spinal twists.

  • Breathwork: 4–7–8 or belly breathing to calm the nervous system.

  • Grounding poses: Tree pose or seated meditation to foster stability.

  • Mini sessions: Even 5–10 minutes daily makes a difference. Even rolling out your mat reminds you that feeling grounded is important!

Movement helps your body and mind feel aligned and energized.

5. Build Your Seasonal Self-Care Toolkit

Combine all these approaches into a simple, proactive plan for fall:

  • Morning: Check in with your inner parts (IFS) and label emotions (EFT).

  • Midday: Take 5 minutes for breathwork or gentle movement (yoga therapy).

  • Evening: Reframe challenging moments and celebrate small wins (narrative therapy + CBT).

  • Weekly planning: Align your goals with values and energy levels (ACT).

Small, consistent practices prevent burnout before it starts.

6. When to Seek Extra Support

Sometimes, proactive steps aren’t enough, and that’s okay. Learning about your self and all your parts is a lifelong process, best done in collaboration (to avoid those tricky blind spots from keeping you stuck). Therapy can help you:

  • Navigate anxiety, stress, or burnout

  • Manage life transitions like school, career, or family changes

  • Strengthen relationships and emotional resilience

At Heart Work in Victoria, we combine yoga therapy, IFS, narrative therapy, EFT, ACT, and CBT to help clients prevent burnout, reconnect with their energy, and thrive this fall.

Take the first step: Book a free consultation today and start the season feeling supported, grounded, and empowered.

Bonus: all of us are covered by insurance. Work those benefits before they expire this December!

Leanne Stepp