Understanding Your Energy Jar: Overcoming Burnout and Replenishing Your Inner Strength

Catherine Teale 26th of April 2026

Burnout is more than just feeling tired after a long day. It’s a deep exhaustion that drains your ability to think, care, and cope. Imagine your energy as a vase filled with shells. Each shell represents a part of your capacity to handle daily life—decision making, socializing, working, caring for others, and managing responsibilities. This vase is your energy jar, and every action you take removes a shell. When the vase empties, you face burnout.

Energy jar filled with shells symbolizing personal energy

What Your Energy Jar Represents

Think of your energy jar as a visual metaphor for your mental and emotional reserves. Each shell inside stands for:

• Your ability to make decisions and solve problems

• Your capacity to interact and socialize

• Your energy to engage in work and responsibilities

• Your emotional strength to maintain relationships and care for others

• Your effort to control situations, thoughts, and feelings

  
  

At the start of the day, your jar is full. As you go through your tasks and challenges, shells are removed one by one. Saying yes to too many requests, carrying others’ burdens, or trying to control uncontrollable events can quickly deplete your jar.

How Burnout Develops Over Time

Burnout doesn’t happen overnight. It builds gradually as your energy jar empties day after day without enough time to refill. Here’s how the process unfolds:

• Morning: You wake up with less energy than usual because your jar wasn’t fully replenished the night before.

• Daytime: You remove more shells than you replace by pushing through work, stress, and emotional demands.

• Evening: Your jar feels nearly empty, leaving you exhausted and overwhelmed.

• Night: Sleep becomes difficult because your mind is overloaded, preventing full restoration.

• Next day: You start with fewer shells, making it harder to face daily tasks.

  
  

This cycle leads to symptoms like lack of motivation, difficulty completing simple tasks (like showering or eating), and persistent fatigue. When your energy jar is empty even in the morning, you are experiencing burnout.

Signs You Are Losing Shells Too Fast

Recognizing when your energy jar is running low helps prevent burnout. Watch for these signs:

• Feeling overwhelmed by small tasks

• Saying yes to others even when you want to say no

• Carrying emotional burdens that aren’t yours

• Struggling to control situations or outcomes

• Difficulty concentrating or making decisions

• Trouble sleeping or restless nights

• Loss of interest in activities you once enjoyed

• Physical symptoms like headaches or muscle tension

  
  

If these signs sound familiar, it’s time to take action to protect your energy jar.

Practical Ways to Refill Your Energy Jar

Refilling your energy jar means restoring your capacity to feel, think, and cope. Here are some practical steps:

Set Boundaries

Learn to say no when your jar is already low. Protect your time and energy by limiting commitments and avoiding unnecessary stress.

Prioritize Self-Care

Simple acts like eating nutritious meals, staying hydrated, and getting enough sleep help replenish your shells. Regular physical activity also boosts energy levels.

Manage Emotional Load

Recognize when you are carrying others’ struggles. Offer support without absorbing their stress. Practice mindfulness or journaling to process your own feelings.

Simplify Control

Accept that some things are beyond your control. Focus on what you can influence and let go of the rest to save energy.

Take Breaks

Short breaks during the day help prevent rapid shell removal. Even a few minutes of deep breathing or a walk outside can restore energy.

Seek Support

Talking to friends, family, or a therapist can lighten your emotional load and provide new perspectives.

Real-Life Example

Consider Sarah, a nurse who started feeling exhausted and unmotivated. She realized she was saying yes to every extra shift, taking on patients’ emotional pain, and trying to control outcomes she couldn’t change. Her energy jar emptied quickly. By setting limits on extra work, practicing mindfulness, and asking for help, Sarah slowly refilled her jar and regained her strength.

Moving Forward with Awareness

Your energy jar is a powerful tool to understand how burnout develops and how to prevent it. By paying attention to how many shells you remove each day and making conscious choices to refill your jar, you protect your inner strength.

Remember, burnout is a signal that your energy jar needs care. Treat it with respect and kindness. When you do, you’ll find yourself more resilient, motivated, and ready to face life’s challenges.

Unlocking Potential through Creative Counselling Techniques

Creative counselling offers a fresh approach to personal growth and healing by blending traditional therapy with artistic expression. This method helps individuals explore their emotions, thoughts, and experiences in ways that words alone sometimes cannot capture. By using creative tools, counsellors can unlock hidden potential and foster deeper self-awareness in their clients.

Creative counselling space with art materials

What Is Creative Counselling?

Creative counselling integrates artistic activities such as drawing, painting, music, drama, and writing into the therapeutic process. Unlike traditional talk therapy, it encourages clients to express themselves through non-verbal means. This approach can be especially helpful for people who find it difficult to articulate their feelings or who have experienced trauma.

The goal is not to create perfect art but to use the creative process as a way to explore inner thoughts and emotions. This can lead to new insights, emotional release, and personal growth.

How Creative Counselling Unlocks Potential

Creative counselling taps into the brain’s natural ability to process emotions through sensory and imaginative experiences. Here are some ways it helps unlock potential:

• Accessing the subconscious

Artistic activities can reveal hidden feelings and memories that are difficult to express verbally. This helps clients understand themselves better.

• Encouraging self-expression

Clients can communicate complex emotions through colors, shapes, or stories, which might be easier than talking.

• Building confidence

Completing a creative project can boost self-esteem and encourage clients to take risks in other areas of life.

• Improving problem-solving skills

Engaging in creative tasks stimulates flexible thinking and new perspectives.

• Reducing stress and anxiety

The process of creating art or writing can be calming and grounding.

Examples of Creative Counselling Techniques

Creative counselling can take many forms depending on the client’s needs and preferences. Here are some common techniques:

Art Therapy

Clients use drawing, painting, or sculpting to express feelings. For example, a client struggling with anxiety might paint abstract shapes that represent their emotions. The counsellor then helps interpret these images to uncover underlying issues.

Music Therapy

Listening to or creating music can help clients process emotions. A client might write lyrics about their experiences or use rhythm to release tension.

Drama Therapy

Role-playing or storytelling allows clients to explore different parts of themselves. Acting out scenarios can provide new insights and help practice coping strategies.

Writing Therapy

Journaling, poetry, or storytelling can help clients organize thoughts and reflect on their experiences. Writing prompts might encourage clients to explore difficult topics in a safe way.

Who Benefits Most from Creative Counselling?

Creative counselling is effective for a wide range of people, including:

• Children and adolescents who may struggle with verbal communication

• Adults dealing with trauma, grief, or emotional blocks

• Individuals with developmental or learning differences

• People seeking personal growth beyond traditional talk therapy

  
  

For example, a teenager who finds it hard to talk about family issues might feel more comfortable expressing feelings through drawing or music. Similarly, an adult coping with loss might find writing poetry a helpful outlet.

Practical Tips for Using Creative Counselling Techniques

If you are a counsellor or someone interested in exploring creative counselling, consider these tips:

• Create a safe environment

Ensure clients feel comfortable and free from judgment.

• Encourage experimentation

Emphasize that the goal is expression, not artistic skill.

• Use open-ended prompts

Ask questions like “What colors represent your feelings today?” or “Tell a story about this image.”

• Be patient

Some clients may take time to open up through creative methods.

• Combine with talk therapy

Use creative work as a starting point for deeper conversations.

Challenges and Considerations

While creative counselling offers many benefits, it also has challenges:

• Some clients may feel self-conscious or resistant to creative activities.

• Counsellors need training to interpret creative expressions effectively.

• Creative methods should complement, not replace, evidence-based therapeutic approaches.

• Confidentiality and ethical guidelines must be maintained when using creative work.

  
  

The Future of Creative Counselling

Interest in creative counselling continues to grow as more research supports its effectiveness. Advances in technology also open new possibilities, such as digital art therapy or virtual reality experiences. These tools may help reach clients who cannot access traditional counselling easily.

Creative counselling encourages a holistic approach to mental health by recognizing the power of imagination and expression. It invites people to discover new ways to understand themselves and unlock their potential.

Endings can be difficult.

Catherine Teale MBACP 16/07/2025

Goodbye...and Hello...

Sometimes things come to an end and that's ok...

Endings are a natural part of life, and while they can be difficult to navigate, they are also essential for growth and transformation.

Endings can be challenging and often evoke a complex array of emotions. We might feel frustration as we grapple with the sudden changes in our lives. Disappointment may wash over us when we realise that things did not unfold as we had hoped or planned. Resentment can creep in as we question the fairness of the situation, and sadness may linger, reminding us of what we have lost. These feelings are entirely valid; they are a testament to our investment in the experiences we have had. Sometimes, these endings do not occur by our own choice or design; rather, life can intervene in unexpected ways, leading to abrupt conclusions that leave us reeling. In such instances, we might feel as if we did not deserve the ending we were handed, and that feeling of injustice can be particularly hard to bear. However, it is crucial to recognise that many aspects of life are beyond our control, and accepting this reality is the first step toward healing.

What we can do, instead of dwelling on the pain of these endings, is to use them as a catalyst for personal growth and learning. Each ending, whether anticipated or unforeseen, presents us with an opportunity to reflect on our experiences and the lessons they impart. By embracing the notion that every conclusion can lead to new beginnings, we can start to shift our perspective from one of loss to one of potential. This shift is not always easy, but it is a powerful way to reclaim our narrative.

Accepting adversity and being able to learn and grow from it is a vital skill in navigating the complexities of life. With endings that we did not want or foresee, we have the chance to engage in deep self-reflection. This process allows us to examine our feelings and thoughts, leading to greater self-awareness. It encourages us to look at alternative perspectives, helping us to understand that while we may feel hurt or abandoned, there are lessons to be learned in every situation. By focusing on what we can control, our reactions, our thoughts, and our future choices-we empower ourselves to move forward with resilience and strength.

The Challenge of Unanswered Questions

What about all those unanswered questions that swirl around in our minds, creating a whirlwind of uncertainty and doubt? These questions can be about our personal lives, the world around us, or even the mysteries of existence itself. They often linger, nagging at our consciousness, making it difficult to find peace or clarity. The human mind is naturally curious, driven to seek answers and understand the complexities of life. Yet, there are instances where we encounter questions that seem to have no clear resolution, leaving us feeling frustrated and bewildered.

The Struggle to Comprehend

How can we let go of the things we cannot understand or comprehend? This is a profound inquiry that touches on the essence of human experience. In a world filled with ambiguity, it is common to grapple with feelings of helplessness when faced with unanswered questions. We may find ourselves caught in a cycle of overthinking, replaying scenarios in our minds, and searching for explanations that may never come. This struggle can lead to anxiety and a sense of stagnation, as we become fixated on things beyond our control.

As much as we want to control our situations and destinations, sometimes we just can't. Life is inherently unpredictable, filled with unexpected twists and turns that can challenge our plans and aspirations. Despite our best efforts to meticulously plan every detail, there are factors beyond our influence that can alter the course of our journey in profound ways. Whether it’s unforeseen circumstances such as a sudden job loss, a health crisis, or even global events that reshape our environment, we often find ourselves at the mercy of forces we cannot command. This lack of control can evoke a range of emotions, from frustration and anxiety to acceptance and resilience. It forces us to confront the reality that, while we can set goals and strive towards them, the path to achieving those goals may not always unfold as we envision. Embracing this uncertainty can be a daunting task, yet it also presents an opportunity for growth and adaptation. When we learn to navigate the unpredictability of life, we cultivate flexibility and creativity in our responses to challenges. We begin to appreciate the beauty of spontaneity and the lessons that come from unexpected detours. In doing so, we discover new passions, forge deeper connections with others, and develop a richer understanding of ourselves. Ultimately, while we may not have control over every aspect of our lives, we do have the power to choose how we respond to the situations we encounter, shaping our experiences in meaningful ways.

The Art of Letting Go 

Learning to let go is a skill that requires practice and patience. It is not merely about dismissing our questions or pretending they do not exist; rather, it involves recognising their presence and choosing to release the grip they have on our emotional well-being. This process can be incredibly challenging, as it often requires us to confront our fears and insecurities. We must acknowledge that some questions may remain unanswered, and that’s perfectly okay. We can recognise and accept our emotions. Our feelings are valid and deserve to be acknowledged.

Embracing Acceptance

Sometimes, all we can do is just let go, breathe in, and breathe out, embracing the act of acceptance. Acceptance does not mean resignation; instead, it is an active choice to acknowledge the uncertainty of life and the limitations of our understanding. By practicing mindfulness and focusing on the present moment, we can cultivate a sense of calm amidst the chaos of unanswered questions. Taking deep breaths can serve as a grounding technique, allowing us to reconnect with our bodies and the world around us.

Moving Forward with Peace

Ultimately, accepting the unknown can lead to a profound sense of freedom. It opens up space for new perspectives and possibilities, allowing us to shift our focus from the questions we cannot answer to the experiences we can embrace. By letting go of the need for certainty, we can live more fully in the moment, appreciating the beauty and complexity of life as it unfolds. In this way, the journey of learning to let go becomes not just a means of coping, but a pathway to deeper understanding and personal growth.

In conclusion, while endings can be painful and filled with a myriad of emotions, they also hold the potential for growth and new beginnings. By embracing the lessons that come with these transitions, we can navigate our journeys with greater wisdom and a renewed sense of purpose. Life is a series of chapters, and each ending paves the way for the next exciting phase of our story.

Ending therapy and saying goodbye to clients 

"When you need me but do not want me, then I must stay. When you want me but no longer need me I must go" Nanny Mcphee

Ending therapy can be a profoundly challenging time for many individuals, not only for you as a client but also for your counsellor, who has dedicated considerable time and emotional energy to your journey. Throughout the weeks and months of therapy, you have cultivated a relationship built on trust, vulnerability, and mutual understanding. This bond often fosters a deep connection, allowing both you and your counsellor to explore complex emotions and experiences together. When it comes time to conclude this chapter, the emotional weight of such an ending can feel overwhelming. For many, endings can evoke feelings of anxiety, sadness, or even fear, especially if they have previously experienced a negative or abrupt ending in their lives. Those who have a tendency to avoid or run away from endings may find this process particularly daunting, as it forces them to confront the reality of change and the emotions that accompany it.

However, it is essential to recognise that endings can also be positive. While it may be difficult to say goodbye, these moments can signify celebration and achievement. An ending often represents the culmination of hard work, personal growth, and the progress you have made throughout your therapeutic journey. It can be a time to reflect on the milestones you have reached and the challenges you have overcome. Moreover, endings are not merely conclusions; they pave the way for new beginnings. They open doors to fresh opportunities, new experiences, and exciting paths that lie ahead. Embracing the idea that every ending is a precursor to a new beginning can help shift the focus from loss to potential.

What has prompted me to write this post today is my recent experience of concluding my time at a residential home where I have had the pleasure of working since January 2022. Initially, I began my placement at this home, but I was fortunate enough to continue my journey there as a mental health therapist. In this role, I have had the privilege of supporting individuals living with a diverse array of mental health challenges, addiction issues, and disabilities. Each day brought new opportunities for connection, understanding, and growth, not only for my clients but also for myself.

As I prepared to say goodbye, I found it incredibly hard to part ways with my clients, many of whom I have seen nearly every week since I started. The relationships we built were meaningful and transformative, filled with moments of laughter, tears, and profound insights. There have been some truly amazing memories created during my time there, from witnessing clients at their lowest points to celebrating their remarkable achievements and progress. These experiences have left an indelible mark on my heart and have reinforced the importance of the therapeutic relationship. Saying goodbye was not just about leaving a job; it was about acknowledging the shared journey and the impact we had on each other's lives.

Although this has come to an end my journey continues as a therapist and I am thrilled to announce that I will be taking on work with another company, where I will have the opportunity to apply the skills and insights I have gained over the years. This new role promises to challenge me in fresh ways and allow me to engage with a diverse clientele, further broadening my therapeutic practice. I look forward to collaborating with new colleagues, exchanging ideas, and learning from their experiences as well. This transition is not just a change of scenery; it represents a chance to deepen my understanding of therapy and to explore innovative approaches that can enhance the well-being of others.

In addition to this new professional endeavor, I am also committed to furthering my qualifications and expertise by applying for accreditation with the British Association for Counselling and Psychotherapy (BACP). Achieving this accreditation is an important milestone in my career, as it will not only validate my skills and knowledge but also enhance my credibility as a therapist. The rigorous process of accreditation will allow me to reflect on my practice, ensuring that I adhere to the highest standards of professional ethics and competence. I am eager to embrace this challenge, as it will ultimately benefit my clients and the therapeutic community as a whole.

Creative supervision 

Moreover, I am excited to embark on training in creative supervision. This innovative approach to supervision emphasizes the integration of creativity into the therapeutic process, offering new tools and techniques that can enrich the supervision experience for both supervisors and supervisees. By engaging in this training, I aim to cultivate a more dynamic and engaging supervisory relationship, fostering an environment where creativity can flourish. This will not only enhance my own practice but also empower those I supervise to explore their creativity and develop their unique therapeutic styles.

I am poised to embrace new opportunities, pursue further qualifications, and delve into creative supervision, all of which will contribute to my growth as a mental health professional. I look forward to the challenges and successes that lie ahead, confident that each step I take will bring me closer to my ultimate goal of providing the best possible support to those in need.