Supervisor Jackie Fielder, who represents parts of San Francisco’s Mission District, Portola, and Bernal Heights neighborhoods, has requested a leave of absence through the end of June after being hospitalized following a mental health crisis.

As Latino communities continue working to destigmatize conversations around mental health, a broader question emerges: How do we recognize burnout? And how do we care for ourselves while caring for others?

Burnout is more common than many people realize. According to a Gallup survey, about three in four employees in the United States experience burnout at least sometimes, and about one in four experience it very often or always. Burnout is a response to prolonged stress, overwhelm and unmet emotional and physical needs.

As a therapist, I’ve supported clients navigating burnout, and I’ve experienced it myself. Many of us who care deeply about our communities often find ourselves overextended in roles of service and support.

Here’s how to identify burnout early, and what to do if you think you’re experiencing it.

“Calladita te ves más bonita”

According to the National Alliance on Mental Illness (NAMI), work is one of the leading sources of stress for adults in the United States. Long hours, unclear expectations, and lack of support can all contribute to declining mental health.

In Latino and immigrant communities, burnout can be even more complex. Many of us are shaped by a deeply rooted work ethic tied to survival, sacrifice, and responsibility. Speaking up, slowing down, or setting limits can feel risky—or even impossible.

We may push ourselves to meet every demand, respond to every message, and carry more than we should, often ignoring our own emotional and physical limits.

What burnout can look like

Burnout can show up in many ways. It may feel like anxiety, emotional exhaustion, or difficulty setting boundaries. It can also create a persistent sense of fear or urgency — a feeling that something bad will happen if you stop or fall behind.

Burnout can also strain your relationships. Exhaustion, stress and irritability can make it harder to connect with loved ones, leading to distance, conflict or resentment over time.

Many people associate burnout with fatigue, but it can also appear physically. Sleep problems, a weakened ability to respond to stress, frequent illness, cardiovascular strain and digestive issues are among the more common physical symptoms.

Some people may also cope in unhealthy ways, such as overworking even more or turning to substances to numb stress.

The five stages of burnout

Stage 1: Honeymoon phase | High motivation, creativity, and energy, often leading to taking on too much responsibility.

Stage 2: Onset of stress | Initial enthusiasm wanes; fatigue begins, along with irritability, anxiety, and difficulty concentrating.

Stage 3: Chronic stress | Pressure builds daily, leading to neglect of self-care, procrastination, or disengagement.

Stage 4: Burnout | Symptoms intensify, resulting in deep exhaustion, emotional depletion, and a sense of being trapped or overwhelmed.

Stage 5: Habitual burnout | Burnout becomes a baseline state, leading to long-term mental and physical health consequences.

Understanding your window of tolerance

Our nervous systems operate within what’s called a Window of Tolerance. When we’re within that window, we feel calm, present, and engaged. When we move outside of it, we may experience anxiety, hypervigilance, exhaustion, or emotional shutdown.

Burnout often pushes us outside this window for extended periods, making it harder to regulate emotions and respond to stress.

How to recover and prevent burnout

Recovering from burnout requires intentional care and meaningful change. Here’s how you can achieve both rest and balance:

  • Prioritize rest and physical care. Aim for seven to nine hours of sleep, nourish your body, stay hydrated, and incorporate gentle movement or exercise.
  • Reconnect with joy and stillness. Make time for hobbies and activities that bring you ease, and schedule downtime as intentionally as you schedule work.
  • Set clear, realistic boundaries. Limit after-hours emails and messages, take real breaks during the day, practice saying no when you’re at capacity, and ask for clarity or support when expectations are unclear.
  • Seek support. Talk to trusted friends or loved ones, consider therapy if burnout feels overwhelming, and use Employee Assistance Programs (EAPs) if available.

If you find yourself experiencing burnout, begin with compassion for yourself.

One way to regulate an exhausted nervous system is to create safety and the best place to begin is within your own mind. Notice how you speak to yourself or how you allow others to speak to you. Acknowledge that you are doing your very best and that if you knew how to do better, you would.

You deserve rest. You deserve balance. And you deserve care, too.

Querida Consejera is a mental health column tailored to San Francisco’s Latinx communities. I share practical tools, cultural insights, and answer your questions. Whatever’s on your mind, I’m here to help. You can write to me anonymously at consejos@eltecolote.org.

For immigrant women in San Francisco: Join Entre Nosotras on WhatsApp

We invite you — or your mom, your abuela or any mujer in your life — to join Entre Nosotras, a private WhatsApp group created for local, Spanish-speaking immigrant women. This is a welcoming space where you can:

  • Stay up to date on resources, community events, and activities from Somos Esenciales and other community groups.
  • Share your struggles, questions, and information needs with other women like you.

Scan the QR code above, or click here to join Entre Nosotras.