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It’s a tough balance. I’ve started setting boundaries by mentoring in small, focused ways—like monthly office hours or group Q&As—so it’s sustainable. You can still make an impact without saying yes to everything.
Sounds like you’re in a phase where you need to work on yourself. You need to be in a good place yourself before helping others. You can say no and suggest checking back in at a later time but if you don’t make any change to take care of yourself then that’s useless to say.