Grounding in the Chaos: What a Turtle Can Teach Us About Mental Health

By Emily Burnham, LAMFT

I recently returned from South Korea, and its beauty and cultural depth continue to stay with me. But this trip was more than a vacation; it was also a unique group experience through Noona’s Noonchi Tours, a voyage designed to blend cultural exploration with counseling-informed wellness. To my delight, the tour brought together so many of the things I love: travel, connection, personal growth, and an immersion in Korean media and culture. What made it truly one-of-a-kind was how intentionally it integrated mental health and therapy-based practices—through mindfulness meditations, emotional wellness workshops, and K-Drama group deep dives. It was enriching, healing, and ultimately, an opportunity to reconnect with parts of myself I didn’t realize I needed to reconnect with.

One concept from the tour that’s really stayed with me is the idea of turtling. On the surface, it might sound simple—but the symbolism behind it runs deep, especially from a counseling and therapy lens. “Turtling” became a powerful metaphor for staying grounded when life becomes rocky, reminding me of what I teach clients—and try to practice myself—about resilience, boundaries, and self-compassion.
Here’s what this gentle, ancient creature can show us about navigating life with steadiness and care:
________________________________________

Adaptability

Turtles live both on land and in water. They move fluidly between different worlds—something many of us have to do in our own lives. Whether we’re shifting roles between parent, partner, professional, or caregiver, our ability to adapt is essential for emotional well-being. In therapy, we often talk about cognitive flexibility—the capacity to hold multiple truths, to pivot when needed, and to release rigid expectations. When we remain curious and open instead of judgmental or reactive, we begin to adapt to life’s stressors with more ease. Turtling reminds us that adaptability isn’t about pretending everything’s okay—it’s about allowing space for growth and change.
________________________________________

Self-Care

Turtles have a shell for a reason. It’s not selfish to go inward; it’s essential. In counseling sessions, I often hear people wrestling with guilt for needing rest or time away. But like the turtle, we all need moments to withdraw—not to escape, but to heal. That shell, that inner space, becomes a place of reflection and protection. When I honor my need to recoup inside my own shell—whether through journaling, solitude, or therapy—I’m better equipped to show up for others with presence and intention. Rest is not a luxury. It’s a necessity.
________________________________________

Protection

Turtles are calm, yes—but they can bite when necessary. This image struck me during the tour. Too often, in counseling, we explore how people override their own needs to keep the peace or avoid conflict. But protecting your boundaries isn’t mean or selfish. It’s actually a form of self-respect. Therapy gives us tools to practice assertiveness and boundary-setting in a way that is clear, kind, and firm. Whether you’re saying no to an overwhelming commitment or speaking up about your values, you’re doing the work of protecting what matters most—your integrity, your energy, and your peace.
________________________________________

Steady, Intentional Progress

The turtle is not fast—but it’s consistent. And that’s what makes its journey so powerful. In our productivity-driven culture, we often feel pressure to “fix” things quickly—grief, anxiety, transitions. But the work of healing, whether in therapy or daily life, is often slow and nonlinear. When we focus too much on outcomes, we lose sight of the meaning in the process. Counseling reminds us to celebrate small steps, to tune into our “why,” and to trust that even slow movement is still movement. You’re not behind—you’re building something lasting.
________________________________________

Seeking Help to Self-Right

Here’s one of the most moving metaphors from the tour: when a turtle is flipped onto its shell, it can’t right itself alone. This image created a strong imprint on me. As a therapist, I know how often people wait until they feel completely stuck or overturned before reaching out. But the truth is, we all need each other to get back up sometimes. Vulnerability is not weakness—it’s the beginning of transformation. Whether it’s leaning into trusted relationships or reaching out for professional support through counseling or therapy, asking for help can be the bravest and most life-affirming thing you do. And if you haven’t found your safe people yet, therapy can help you build that foundation—so when life flips you over, you won’t stay there long.
________________________________________
My time in South Korea reminded me that healing doesn’t only happen in therapy rooms—it happens in community, in nature, and within ourselves as we take time to pause and reflect. I’m so grateful for the experience Noona’s Noonchi Tours offered, combining cultural immersion with mental health insight in a way I didn’t know was possible.

If you’re in a season where life feels rocky or overwhelming, maybe it’s time to embrace your inner turtle. Retreat when you need to. Protect what’s yours. Move with intention. And don’t be afraid to reach out for help when you’re flipped upside down.
After all, counseling and therapy aren’t just about addressing what’s “wrong.” They’re about remembering who you are, what matters to you, and how to walk through this life—slowly, intentionally, and fully in your shell and strength.

Restored Counseling & Wellness Center

633 E. Ray Rd. Ste 131
Gilbert, AZ 85296
Phone: 480-256-2999
Text: 480-256-2829
Email: info@restoredcw.com
Book an appointment: https://restoredcw.com/contact/