First Gen Latina Burnout & the Small Ways to Cope

Lately, I have noticed a recurring theme in many of the therapy sessions I hold with first-gen Latinas. My clients are exhausted, pulled in too many directions, and still trying to hold it all together. I have been feeling it too, in my own way. There have been days, and if I am honest, weeks, when I felt like I was running on empty. In those moments, I often freeze, unable to take the next step and unsure where to even begin. Everything feels too heavy, too fast, too much. I especially noticed it this summer. Life tugged at me from all angles: home, work, and family, each with its own urgency. I kept trying to show up, but there were moments when I could feel myself quietly unraveling.

As a psychologist, I am trained to recognize the signs of burnout, but that does not mean I am immune to them. Like so many first-generation Latinas, I carry responsibilities that go far beyond any job description. We care for our families, translate complex situations, navigate professional and educational spaces, and are often expected to do it all without pause or struggle. Even when we are completely depleted, we still try to show up. We stretch ourselves thin because we have been taught that love means sacrifice. But what happens when there is nothing left to give?

What wears us down is rarely just one thing. There is the stress we feel directly: exhaustion, grief, and uncertainty. Then there are the systems we move through daily: workplaces that overlook our lived experiences, academic spaces where we are expected to constantly prove ourselves, and communities that expect us to thrive and give back at the same time. And beyond that, there is the broader backdrop: political instability, economic strain, and racial injustice. These forces do not just live in headlines. They live in our bodies, shaping how we move through the world, even when we cannot name them. For first-gen Latinas, cultural expectations add yet another layer. We are raised to be grateful and to hold it all together. We succeed not only for ourselves, but for those who came before us.

All these layers create a heavy load, so we work harder to keep going until we start running on empty. When that happens, we push through the struggle because guilt tells us we should be doing more. But we cannot. Sometimes it feels like too much, and then we freeze, just as I described earlier. In those moments, we start to believe we are failing. We shut down, unable to do anything at all. But there are ways to care for ourselves when we are running on empty.

The framework I use for myself and share with my clients is called A.R.T.: Acknowledge, Reset, Tend. It helps us move from frozen to grounded.

1. Acknowledge What’s Heavy

Name what is weighing on you, even if it is only to yourself. Write it down. Whisper it during a walk. Tell a trusted friend or therapist. Naming the heaviness validates what you are experiencing. This is real. It stops the spiral of self-blame. It is not that you are weak or lazy. You are carrying a lot. Acknowledging it gives that weight shape, so it does not feel all-consuming.

2. Reset with Micro-Care

Ask yourself: What kind of rest do I need right now, whether physical, emotional, mental, or spiritual? Then give yourself a small reset. Even five minutes can help shift your nervous system. You might:

• Play your favorite song and do nothing else
• Step outside and let the air meet your skin
• Light a candle or say a quiet prayer
• Put your phone away and simply breathe

Micro-care is not about solving everything. It is about coming back to yourself. It is a way to ground your body and remind yourself that this is hard, but you can do hard things.

3. Tend to What Truly Matters

Once you have acknowledged the heaviness and created a small moment of care, you can return to your priorities, but not to the chaos. Ask yourself: What really needs my energy today? What can wait? Tending means focusing on what must be done, not on doing it all yourself. This might look like:

• Crossing off non-essentials without guilt
• Delegating or asking for support, even if it feels uncomfortable
• Saying no to unrealistic timelines, guilt-driven expectations, constant emotional labor, and performative over-functioning

Every time you say no to what depletes you, you make space to say yes to what nourishes you. Tending helps you move forward gently. It brings you back to your values, your boundaries, and your breath. It reminds you that even on the hardest days, you still have agency.

There will be seasons when you feel like you have nothing left. In those times, take a breath. Tend to yourself with the same care you offer others. You are not falling behind. You are refueling so you can find your way back.

Sí se puede.

Dr. Lisette Sanchez is a bilingual licensed psychologist and founder of Calathea Wellness, a virtual practice providing individual therapy in California. She has a passion for working with BIPOC folxs and first-generation professionals.