One of points that can impact our mental health and wellness are the lies we tell ourselves.

You are watching: I don t want to be a burden

It’s not a brand-new concept in ~ all, yet it was one that resonated v me, since the lie i tell myself makes me feeling broken. i feel prefer a load to mine family, and sometimes everyone roughly me.

Feeling prefer a burden to someone else is deep, and it is deeply painful. And also I recognize I’m not the just one who feels this way.


Here room some thoughts and also feelings you can have when feeling prefer a burden:

My depression is affect the people around me and they’re advertise me away.I’m constantly talking to mine husband around issues I’m having, and he’s probably acquiring sick of it.

You could be questioning yourself “Why do I feel choose a load to mine family?” we don’t have to feeling this way. Us don’t have to feel choose a burden to others roughly us.

First, if you’re feeling like a burden to others and also you think it’d be far better to the people roughly you if you were gone, HELP IS AVAILABLE. speak to the national Suicide prevention Lifeline at 1-800-273-8255.

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*Disclaimer: i am not a medical professional and also do not sell this as clinical advice. This is my own an individual experience and also I encourage everyone to look for advice from your doctor before making decisions about their health. To watch our complete disclaimer policy, click here.

What does “burden” mean?

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We all know that a “burden” is something the you carry. But according come, “burden” have the right to mean: 1) that which is borne v difficulty; obligation; onus, 2) to pack heavily, 3) to fill oppressively; trouble.

Those are some invited words. Difficulty. Obligation. Oppressive. Trouble.

This suggests that her mere existence reasons trouble, oppresses those about you, and also makes the lives of others much more difficult. The they only care for you the end of obligation.

The Psychology the Feeling prefer a Burden

Often, our feelings the inadequacy stem from our childhoods. This doesn’t necessarily mean that you come native a broken family. Even children who come from great parents and good families can end up emotion this way because of expectations location on castle or emotions that weren’t communicated effectively.

Here room 3 points in your childhood that could have resulted in you to feel choose a burden:

1.) The emotion of conditional love

When us think of real love, we frequently hear the phrase “unconditional love“. Problems are “situations with respect to circumstances”. Unconditional love means that you’ve exit expectations of someone and also love them regardless of whether they to the right your own ideals. This is related to as the highest kind of love.

In contrast, conditional love is:

When we … want them come look, act, and also think in methods that right our very own paradigms and also expectations. We host others accountable to our expectation in order come qualify because that our affection.

The strength of Oneness

The unfortunate thing is the our parents deserve to use strategies of conditional love without even knowing it. Listening judgments around others in ours childhoods have the right to have excessive consequences.

For example, if your parents say things like:

I’m therefore thankful because that you. Sandra’s daughter just obtained knocked up by one more black guy out the wedlock, and I can’t imagine the anxiety she’s walking through.

On one hand, your mom is thankful for you. However there are conditions attached. She’s thankful due to the fact that you haven’t had youngsters outside the marriage. She’s thankful the you’re no in a mixed-race relationship. She’s thankful because she doesn’t need to worry about you since it’s a burden. the doesn’t even start to take into account the racism and also classism the you’re being exposed to.

This tells you that if you ever do any of this things, that you might receive much less love. You space going to reason your mother to worry, to feeling judged, to bring the burden of you.

READ MORE: how to Feel much better When friend Don’t know What’s Wrong

2.) You might be feeling prefer a burden since of high expectations

High expectation can likewise make us feel the we’re a load to those stop the expectations. Follow to Psychology Today, once parents don’t have actually reasonable expectations, it sets the child up because that failure. Exactly how many world have heard points like:

“You should be able to do this by this age!”“You should be earning As! You’re so smart!”“You shouldn’t it is in throwing tantrums like this, I’ve raised you better!”

Feeling choose nothing we execute is ever an excellent enough have the right to be majorly detrimental come a child’s self-esteem and also mental health.

3.) A big Amount of duty at a Young Age

Responsibility is the “state or reality of having actually a duty to deal with something or of having regulate over someone”. In the previous two examples, someone tried come exert regulate over your life, either subconsciously v their words or through unrealistic expectations. In this example, a child has actually too lot responsibility or regulate according come their age or emotionally maturity.

So exactly how much is too much responsibility for kids to handle? review the linked article to learn more about kinds of obligation that youngsters CANNOT handle.

When a son is given too lot responsibility or is meant to it is in independent at a young age, that teaches them that they cannot count on others and also that they must act lot older 보다 their age in bespeak to it is in loved. If friend tell yourself “I feel like a burden”, you might have had actually too lot responsibility at a young age.

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My Story: The impacts of Feeling like a Burden

My emotion that ns am a burden on my family members spurred every kinds of additional toxicity in mine life, including my very first marriage. That was almost as if I thought that if I could fix mine ex’s emotional problems, I would be worthy to it is in relieved the the location of “a burden”. I would have actually done other helpful, other important! when I spun my wheels trying to help him, all ns did was obtain stuck in the mud that much deeper.

This lie even took a toll financially together I have constantly been a spender, in search of a new method to admire people, come prove people wrong, come prove that ns was worthwhile and also respectable.

The id that I’m a burden to my family has make me a people-pleaser. Ns was constantly so focused and also worried whether someone chosen me that I never ever stopped come wonder if I chosen them. It is not unusual for me to host my tongue once I disagree with someone, also on the smallest thing.

This was just how I live my life for the longest time. Also now, having become aware of mine lie and working to alter it, I discover myself grounding in that clutches.

Deciding to stop The bike of Burdens

At mine 6 week postpartum midwife visit for my 2nd son, I brought my earliest along. He want to push about anything with wheels, consisting of the blood pressure device and cart through all the doctor’s tools. I automatically apologized come the nurse that had presented me into the room for M’s destructiveness.

She put a nurturing hand on mine arm and also said, “He’s exploring. That’s how they learn.”

I have never felt for this reason ashamed in my life. Not just was ns doing the same walking-on-eggshells/people-pleasing that i had constantly done, however I was inadvertently projecting that onto mine 19 month old. I would never want my youngsters to grow up emotion as if they room a burden to your family, therefore I have been an ext than mindful about it due to the fact that this has happened.

READ MORE: exactly how to fulfill Someone whereby They Are

Here space 4 advice to avoid Feeling choose a Burden

I have actually been proactively working on changing this mindset, and also so far it has been working. Here’s what I’m act to aid lift myself up and also release once I feel prefer a load to my family and also those about me.

1. Talk it out

Find someone that is close come you the you can trust. Someone the you understand will listen and also respond through love. Luckily, I have a husband who is good at hearne objectively. Make sure you find someone that will validate her feelings. If castle don’t, lock aren’t the right human being to speak to. Her feelings are always valid.

Explain just how you feel. Tell them, “I have realized the somehow ns feel favor I’m a load to the people around me. It’s no you, it’s probably something in the way I was brought up. I just have actually these feelings.”

Even once you are having actually other feelings and also you are feeling ashamed to carry them up, psychic that as soon as we party our emotions, they deserve to manifest as all kinds of various other maladies. You might get ache or tension, you could have problem sleeping, or you could put top top weight.

I deserve to think that no other change that I have made that helps me an ext than talking through someone ns trust. Ns have remained in therapy plenty of times in my life for simply this reason.

If friend are having a complicated time thinking of someone that you can trust, maybe finding a therapist would certainly be beneficial. I have actually actually to be wanting to try the Talkspace app. There space a number of therapy apps that work the exact same way. You wouldn’t even have to leave her home.

2. Record your feelings once they happen

When girlfriend realize the you could be exhilaration in a means that sells yourself short, makes yourself feel small, or tries come blend into the background, prevent for a moment.

Say come yourself, “I’m feeling favor I’m gift a burden ideal now.” Even just recognizing and also naming the emotion have the right to be hugely powerful.

Then step back and call yourself. “I am not a burden.” take it a deep breath in and let the out. Let go of the feeling. Then proceed wherever you were.

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3. Let go of fear

If you’re choose me, friend fear being a burden. For this reason you not only must let go of feeling prefer a burden, but likewise of the fear connected with it.

The world who space in your life who space meant to it is in there will not feel the you space a load on them. Lock will eventually want to love and support you.

There may be those so-called “friends” and perhaps narcissistic family members members who do in truth let you understand that you room a load on them. If this is the case, you probably need come reevaulate whether they should be in her life. There are myriad resources for children of narcissistic parental and setting boundaries. (Try analysis here and here.)

When girlfriend realize the the trouble often lies with the other person and not you, it’s a small easier come let go of the fear. (Only a little…)

4. Protect against apologizing & Reframe her Response

One the the an initial things that taken place when ns projected my very own feelings ~ above my kid was that i apologized because that his behavior. And also it wasn’t also something that needed to it is in apologized for.

I discover myself apologizing frequently for things that space out of mine control, things that are fully normal, and also things that space within my mechanism of values and beliefs.

Apologizing takes far your power of regulate over her feelings and also the situation. True apologies should happen only once they space really necessary.

When you uncover yourself wanting come say you’re sorry, catch that feeling, just like you did once you realized you to be feeling prefer a burden. Capture it, recognize it, and also let it go.

Reframing your an answer as a say thanks to you can have a large effect. Because that example:

From: “I’m for this reason sorry the I’m late…”To: “Thank girlfriend so much for your patience.”

From: “I’m so i m really sorry my son is being destructive…”To: “Thank you for helping my boy pick increase the mess he made.”

Apologizing means that you did something wrong. Whereas speak thank you validates the the other person did something because that you, but it reflects gratitude and also positivity. This gratitude and positivity can assist you find more balance and depth of meaning for your life.

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A couple of more points that aided me


There space many world in this world that tell us the lie that they’re a burden. I want you to know:

You room not broken.

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Just since you’ve likely had actually some things in your previous that added to your emotion this method doesn’t average that you will certainly always feel prefer this. Girlfriend aren’t alone, and there space definite procedures that you can take come erasing this an answer from your arsenal of behaviors and thoughts.

Show yourself part grace and love.

You room worthy of being here, worthy the being v your family, and also worthy of gift loved and also appreciated for who you are! Step right into a healthier structure of mind.

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