In a world that often values productivity over peace, many people find themselves running on empty. Long working hours, constant digital connection and the pressure to succeed can leave you feeling drained, detached and overwhelmed. A state of emotional, mental and physical exhaustion that does not simply resolve with a good night’s sleep and rest is called burnout.
If you live in Portugal’s capital, you may notice how the fast pace of Lisbon’s modern life can intensify this feeling. Fortunately, psychotherapy in Lisbon offers a space to slow down, reconnect with yourself and rebuild your sense of balance.
Burnout is more than everyday tiredness. It is a deep sense of depletion that often develops gradually. You might start to notice a loss of motivation, constant fatigue or a growing sense of cynicism about work or daily responsibilities. Some people experience irritability, difficulty concentrating or even physical symptoms such as headaches or digestive issues.
The World Health Organization recognises burnout as an occupational phenomenon linked to chronic workplace stress that has not been successfully managed. However, it can also appear in other areas of life, including parenting, studying or caregiving. In essence, burnout is a sign that your internal resources have been stretched beyond their limits.
Burnout often arises from a mix of external pressures and internal expectations. Living in a city like Lisbon can mean long working hours, job insecurity or the pressure of balancing professional and personal life. On a psychological level, perfectionism, people pleasing and difficulty setting boundaries can make it harder to rest and recover.
Technology adds to this challenge. The constant flow of messages and notifications means we rarely disconnect fully. Even leisure time can become another form of performance - a checklist of activities rather than a genuine pause. Over time, this relentless pace erodes your capacity to enjoy life and maintain emotional balance.
Seeking therapy can be a turning point in recovering from burnout. Psychotherapy offers a confidential and supportive environment where you can explore the thoughts, emotions and habits that contribute to your exhaustion. It is a process of understanding, not judgement.
A counsellor or psychotherapist can help you:
Different therapeutic approaches can be effective. Cognitive behavioural therapy (CBT) helps you challenge unhelpful thought patterns that drive perfectionism or self criticism. Person centred therapy focuses on empathy and acceptance, creating a safe space to rediscover your authentic self.
Brainspotting therapy is an innovative therapeutic tool used by Alicja Ligeza, an English speaking therapist, at her Lisbon-based counselling & psychotherapy practice. This is a powerful, neuroscience informed method that helps clients process emotional blocks stored in the body and brain. During Brainspotting sessions, your therapist gently guides you to focus on specific eye positions that correspond to internal emotional experiences. This process allows the brain to access and release deep seated tension or trauma that may be contributing to burnout.
For people who feel “stuck” or unable to relax even when they try, Brainspotting can be particularly effective. It helps calm the nervous system, reduce stress responses and restore a sense of clarity and balance.
Recovery from burnout is not just about resting. It involves redefining what balance means to you. Therapy encourages you to look honestly at your priorities and to let go of habits that no longer serve you.
Here are a few ideas that complement psychotherapy:
These simple shifts help you create mental space, but lasting change often requires deeper self understanding. This is where psychotherapy, including Brainspotting, provides meaningful support.
Recovery is not about returning to your old self. It is about creating a new relationship with yourself - one that values rest, purpose and emotional honesty. Psychotherapy helps you rediscover what truly matters and supports you in building a sustainable lifestyle that aligns with your values.
If you are feeling overwhelmed, unmotivated or disconnected, consider reaching out for psychotherapy in Lisbon. Speaking to a professional is not a sign of weakness but an act of self respect. With the right support - whether through traditional talk therapy or Brainspotting - you can move from exhaustion to renewal and regain a sense of balance in both mind and body.
Schedule a free 15-min Zoom call here and let’s start a conversation about you and your needs.
*The information provided in this blog post is for general educational and informational purposes only and should not be construed as medical or mental health professional advice. If you are struggling with any of the issues described in this post, please seek appropriate personalised help from a qualified mental health professional.
Sources:
Mind Health Foundaion (2025) Burnout: signs, causes and ways to recover. Available from: https://www.mentalhealth.org.uk
NHS (2025) Work-related stress. Available from: https://www.nhs.uk
Please feel free to call me, email me or fill out this form to get in touch.
I will aim to respond within 24hrs Monday - Friday. For mental health emergencies please contact your local health centre.
In-person sessions are available by prior arrangement in central Lisbon:
Rua Alexandre Herculano 19, 1250-008 Lisboa
Nearest Metro stations: Avenida and Marquês de Pombal.
