Finding presence beyond overthinking and burnout
There’s a sacred stillness at the center of every storm. A place beyond the push-and-pull of daily life, beyond the endless “shoulds” and “have tos.” A space where we are not chasing, fixing, proving, or performing. We are simply being. But do we know how to just be?
In a culture that glorifies busyness and constant productivity, this idea can feel radical—especially for those who suffer from burnout, overwhelm, or chronic overthinking. But here’s the paradox: the antidote to exhaustion is not doing more, but being more present. The real healing doesn’t come from fixing or controlling, but from coming home to yourself. And from that place, true rest and renewal flow naturally.
From DOING to BEING
Most of us are raised to value action. We feel worthy when we accomplish something—checking off tasks, meeting goals, or helping others. Many of us become overfunctioners by habit, constantly pushing, solving, and managing life’s demands. But the path to healing burnout and psychosomatic symptoms begins when we surrender the need to always do… and start learning how to simply be.
Agnes’ story: From exhaustion to embodiment
Agnes, a woman with a big heart and a busy mind, once found herself in this exact place. Outwardly, she managed a successful career and a family, but inside, she was drained. The constant doing, the endless mental noise, the pressure to fix everything—these patterns came from deep within her childhood.
Her father struggled with alcohol addiction, and as a child, Agnes became the emotional anchor for her family. She learned early on to hold others’ pain and keep herself strong, often at the cost of her own emotional needs. This role blocked her from experiencing unconditional love and the simple state of just being.
As an adult, Agnes unconsciously repeated this pattern—always doing, always controlling, always pushing herself to prevent pain or chaos. Only recently did she begin to learn a different way: the way of presence, rest, and acceptance.
Why we overdo it: The childhood survival mind
Why do so many of us fall into the trap of overthinking and relentless doing? Because in childhood, our minds helped us survive. When we were in situations that didn’t feel safe, our brains created coping mechanisms to protect us—like disconnecting from feelings and not being fully present. Our attention was always somewhere else, away from the discomfort or danger.
If you grew up in an environment where you didn’t feel safe or seen, you might have learned to “check out” emotionally and mentally. You became a master of distraction, of mental busyness, to avoid the painful present moment.
But here’s the catch: when you reach adulthood and find yourself in a safer space, these survival patterns don’t just disappear. They become habits that keep you stuck in overthinking, stress, and physical symptoms that your body uses to communicate the unrest within.
How to just be? Time dissolves in presence
Have you ever noticed how time disappears when you’re doing something that feels aligned and soulful? Maybe it’s painting, writing, walking, or simply being with yourself—and suddenly hours have passed, but you feel energized rather than drained.
This is presence. It’s a state where your mind isn’t racing, your body isn’t tense, and your spirit feels calm. You just experience how to just be.
The invitation is to bring that presence into every moment—not just the special ones. Whether you’re ironing, watering plants, or handling emails, ask yourself:
Am I here? Am I truly present? Am I with myself?
When you answer yes, the task transforms. It’s no longer a burden, but a moment of connection with life.
Autogenic Training: Returning to the self just to be
One of the most powerful tools Agnes discovered on her journey is Autogenic Training—a gentle technique that uses calming phrases to teach the body to relax deeply. Simple statements like:
“My arms are heavy and warm.”
“My heartbeat is calm.”
“I am safe and deeply relaxed.”
These phrases help quiet the mind and activate the parasympathetic nervous system, the part of your nervous system that brings rest and healing.
This practice isn’t about escaping pain—it’s about learning to be with yourself, without reacting or analyzing. It builds the foundation needed to break free from burnout, chronic stress, and psychosomatic symptoms.
Living in alignment
When you cultivate presence, your everyday actions become sacred. Cooking becomes an act of nourishment. Walking becomes meditation. Your work becomes an expression of your soul, not just a to-do list.
Agnes now teaches that your presence is your greatest gift. When you stop pushing and start being, your inner world shifts—and the external stressors lose their power over you.
How to practice “How to just be”
Here are some gentle ways to begin:
- Start your day in silence. Before reaching for your phone, sit quietly and breathe for 5 minutes. Place your hand on your heart and feel your body.
- Practice Autogenic Training. Begin with calming phrases like those mentioned above. Repeat them slowly and gently.
- Make one daily task sacred. Whether it’s ironing, walking, or brushing your hair, do it with full attention. Feel each movement, each breath.
- Let go of chasing. When you find your mind spinning with worries or compulsions, pause. Place your hand on your chest and say softly, “I’m here.”
- Write to yourself. Journal as if you were your own best friend. Ask, “What do I need right now?” and listen deeply.
“How to just be” means allowing yourself to exist without needing to prove, earn, or fix. It’s not laziness or indulgence. It’s the deepest act of courage in a world addicted to doing.
If you’re stuck in overthinking, burnout, or physical symptoms caused by stress, know this: the greatest healing comes not from pushing harder, but from coming home to yourself.You are not here to chase productivity or perfection.
You are here to become presence.
And from that place, true peace and wellbeing will find you. And you find me here if you need a hand.
