Summer is supposed to be relaxing. So why do so many of us feel even more overwhelmed this time of year? Between work deadlines, managing kids on school break, family obligations, and the pressure to “make the most of summer,” many working professionals and parents find themselves burned out instead of recharged.

If this sounds like you, you’re not alone—and you’re not doing summer wrong. Summer burnout is real, and understanding how to manage your mental load during the warmest months can make a world of difference.

What is our inner critic? Our inner critic is that judgemental, demeaning internal voice that makes us question our skills, decisions, and self-worth. It can sound something like “You always mess up,” “Why can’t you do better?” or “You’ll never be good enough” - leading to shame, self-doubt, and decreased confidence.

Where does our inner critic come from? The inner critic draws from negative internalized beliefs we have about ourselves, often formed by early life experiences, relationships with authority figures or trauma.

Evolutionary psychology explains the inner critic as an ancient, adaptive system rooted in our survival needs. This self-critical voice evolved primarily to help us fit in, avoid danger, and promote social cohesion. However, having an excessively chatty inner critic can create psychological distress, showing up as depression, anxiety and social isolation.

In therapy, the relationship between client and therapist is more than just a professional interaction—it’s the cornerstone of healing and growth. At the heart of this connection are two essential elements: trust and rapport. Without them, the therapeutic process struggles to take root. With them, it flourishes.

Therapy often involves discussing deeply personal and sometimes painful experiences. For clients to feel safe sharing their thoughts, emotions, and vulnerabilities, they need to trust their therapist. This trust isn’t granted immediately—it’s earned over time through consistent, respectful, and empathetic engagement.

Rapport, meanwhile, creates the sense of connection that makes trust possible. It’s the emotional resonance that says, “You see me. You hear me. You understand.” When clients feel truly seen and heard, they’re more likely to open up and engage fully in the therapeutic process.

For many people, saying “no” feels uncomfortable—even wrong. Whether it’s due to fear of disappointing others, guilt, or a desire to be liked, we often say “yes” when we really mean “no.” Over time, this can lead to burnout, resentment, and a loss of connection with our own needs and values.

Saying no isn’t about being selfish—it’s about being honest. It’s a powerful act of self-respect and emotional clarity.

Identity is the lens through which we view ourselves and the world. It includes our race, gender, sexuality, culture, religion, and social roles. When our identity is affirmed, we feel seen, valued, and empowered. When it’s invalidated or marginalized, it can lead to emotional distress, confusion, and disconnection.

Mental health is deeply intertwined with identity. Feeling like you have to hide or suppress parts of who you are can lead to anxiety, depression, and low self-esteem. On the other hand, embracing your identity can be a powerful source of strength and healing.

Emotional regulation is the ability to manage your emotional responses in a way that aligns with your values and long-term goals. It’s not about suppressing emotions or pretending everything is fine—it’s about learning how to respond thoughtfully, even when emotions are intense.

Self-sabotage is the act of undermining your own success, happiness, or well-being—often without realizing it. It’s when your actions, thoughts, or behaviors conflict with your goals or values. You might want to succeed, but find yourself procrastinating. You might crave connection, but push people away. These patterns can be frustrating and confusing, especially when you’re trying to grow.

Boundaries are the invisible lines that define where you end and another person begins. They are essential for maintaining healthy, respectful, and balanced relationships—whether with a partner, friend, family member, or colleague. When you set clear boundaries, you protect your emotional well-being, clarify expectations, and foster mutual respect.

Without boundaries, relationships can become overwhelming, one-sided, or even toxic. You may find yourself constantly giving, feeling resentful, or losing sight of your own needs and identity. Boundaries are not about building walls—they’re about creating space for healthy connection and self-respect.

Perfectionism is often praised in our culture as a sign of ambition, discipline, or high standards. But beneath the surface, perfectionism can take a serious toll on mental health. When the drive to be flawless becomes relentless, it can lead to chronic stress, anxiety, depression, and burnout.

Perfectionism involves setting unrealistically high standards for yourself and being overly critical when those standards aren’t met. It’s not just about wanting to do well—it’s about feeling like anything less than perfect is failure.

We’ve all been there. You set your sights on something—a job you wanted, a relationship you hoped for, a perfect event you imagined in your mind. You put your heart and energy into it. You envisioned how amazing it would feel. But then… it didn’t turn out the way you hoped.

The disappointment that follows can feel like an emotional hangover—an expectation hangover, as life coach Christine Hassler calls it. Unlike a typical hangover, this one doesn’t involve alcohol, but the effects are just as real: emotional heaviness, self-doubt, and a fog of “What now?” that can linger.

So what exactly is an expectation hangover—and how can you move through it with resilience and self-compassion? Let’s dive in.