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Have you ever felt guilty just for taking a nap? Or saying no to someone? Or closing your laptop at a decent hour without finishing everything on your to-do list?

Yeah… me too.

That’s why I invited Dr. Jason Branch onto The Vibe With Ky Podcast to help us unpack what self-care really means, and more importantly, what it doesn’t. Dr. Branch is a licensed therapist, professor, speaker, and all-around incredible human with over 16 years in the mental health world. You can check out his work at drjbranch.com and follow him on Instagram at @dr.jasonbranch and @3parallelspodcast.

We talked about burnout, identity, boundaries, and the emotional cost of constantly being “on.” And let me tell you: This episode hit deep.

“Self-Care Isn’t Selfish” Isn’t Just a Catchphrase

Dr. Branch said something early on that really stuck with me:

“You can’t pour from an empty cup, but people keep trying to refill others while their own cup is shattered.”

We talk a lot about self-care like it’s a Sunday spa day, but in real life? It looks a lot more like therapy, sleep, and learning how to say no without apologizing. Jason reminded us that rest is a radical act, especially for people who’ve been taught their worth is tied to their productivity.

Burnout Isn’t Just Physical… It’s Emotional, Too

A lot of us think burnout means being physically tired. But Jason helped break down how emotional and spiritual burnout shows up, too… especially in communities that constantly feel unseen or overextended. He said:

“There’s no off switch when you’re someone who’s always had to survive.”

That hit me hard. Whether it’s work, caregiving, or social expectations, we’re often so focused on getting through the day that we forget we’re human beings, not machines.

Self-Care Looks Different for Marginalized Communities

One of my favorite moments in this episode was when Jason talked about how self-care isn’t one-size-fits-all. For BIPOC and LGBTQIA+ folks, self-care might also mean fighting for space to exist safely. It might mean filtering less of yourself in rooms where you’ve had to shrink.

Jason said it best:

“Self-care is personal. But it’s also political, spiritual, and cultural.”

And that’s why this conversation felt so necessary.

Tips for Building a Self-Care Practice That Feels Real

Jason didn’t just drop truths, he gave us practical ways to reframe how we care for ourselves. Here’s one tip I’ve already started using:

Start with one boundary. Pick one small thing you can say no to this week. Then watch how that one no creates space for peace.

He also recommended:

  • Checking in with your energy, not just your schedule
  • Making rest part of your routine, not a reward
  • Having a “soft place to land,” like therapy, journaling, or a trusted friend
  • Recognizing when your self-care is performative vs. meaningful

Key Takeaways

  1. Self-care is more than face masks and meditation apps. It’s about emotional survival and wholeness.
  2. You are allowed to rest, even if your to-do list isn’t done.
  3. Burnout is layered. It’s physical, emotional, and often invisible.
  4. Self-care should be personalized. It doesn’t have to look like anyone else’s.
  5. Boundaries aren’t rude. They’re necessary.

FAQ

Q. How do I know if I’m truly burned out or just tired?
A. Burnout feels chronic. If rest doesn’t help, if you’re emotionally numb, or if your joy feels far away, it’s worth exploring deeper support.

Q. What if I feel guilty every time I try to rest?
A. Guilt is a signal, not a stop sign. You’ve probably been conditioned to believe rest = laziness. Challenge that voice. You’re human, not a robot.

Q. How can I practice self-care when I have no time?
A. Start small. Say no to one thing. Take five minutes to breathe. It doesn’t have to be big. It just has to be yours.

Final Thoughts

Self-care isn’t about perfection. It’s about presence. It’s about choosing yourself, even in small ways, even when it feels hard. Jason reminded me, and hopefully reminded you, that we’re allowed to prioritize our peace. We’re allowed to show up for ourselves first.

Much love. Good vibes. – Ky