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The crash after the nervous system has taken a beating

*Disclaimer This blog post is for information purposes. Anyone suffering burn out should seek professional or medical advice help and support.

Burnout can feel like a personal failure which is far from the truth. Burnout is a nervous system response to prolonged stress, overload, or constantly being in survival mode. For people who have trauma histories, perfectionism, or high responsibility roles, burnout often builds quietly over time — until the system can no longer compensate. Burn out can show itself in different ways in different people because we are all unique. What might indicate that you or someone else is experiencing burn out is a sudden feeling of being lost, tired even when you’ve had a good nights sleep or finding yourself feeling disassociated from your life and work. There is no one definate cause of burn out and it can be attributed to a number of different things such as trauma, stress, loss and even a medical condition. A workaholic might experience burn out after working many hours or having too many things on their plate. An empath might experience burnout by overextending themselves through people pleasing and being the one that everyone relies on. An empath might find that after a sustained period of time of putting everyone’s needs above their own they feel like they have nothing left to give. Burnout is what happens when the nervous system, mind, and body have been operating under sustained pressure without adequate rest, recovery, or support for longer than it can handle.

Many people experiencing burnout describe feeling emotionally flat, chronically exhausted, overwhelmed by simple tasks, disconnected from joy, and unable to think clearly. Motivation drops, creativity dries up, and even things that once felt meaningful can begin to feel heavy or pointless.

Burnout is increasingly common, not because people are less resilient, but because modern life often demands constant output with very little space for genuine rest. The reasons we can get to the point of reaching burn out is when we push ourselves beyond what we are emotionally or physically capable of doing we are ineffect depleting our own cup which will eventually lead to a point where we are running on empty. The saying you can’t pour from an empty cup reminds us that if we are not nourished, rested and satisfied and we continue to push ourselves over an extended period we will at some point crash and burn. When we crash everything that we were doing comes to a stop. We end up at the end of a fast race or sustained marathon completely exhausted. This can happen once or twice in a lifetime or be experienced as a pattern in one’s life.

Common Contributors to Burn out

Burnout rarely comes from one single cause. It is usually the result of multiple stressors layering over time.Chronic stress is one of the biggest contributors. Long-term work pressure, financial strain, caregiving responsibilities, relationship stress, or ongoing uncertainty can keep the nervous system in a constant state of alert. When the body never fully returns to rest, exhaustion becomes inevitable. Lack of sleep compounds this. Sleep is when the brain processes emotions, the body repairs tissues, and the nervous system resets. Ongoing poor sleep, irregular sleep patterns, or insomnia significantly increases the risk of burnout. Emotional labour also plays a role. This includes people-pleasing, over-giving, masking emotions, or constantly managing other people’s needs at the expense of your own. Over time, this drains emotional reserves.

Burnout can come from our own fears, picture the mind working ten to the dozen at the speed of light constantly in motion without taking a break it gets exhausting. When we become exhausted we eventually must stop. Fears and anxiety can fuel our actions for example a fear of failing can lead to perfectionism. Fear of being poor. Burnout can be caused by events happening in our lives that cause us stress and put a strain on how we function. We might find that we are working long hours to survive and then relying on stimulants such as caffeine to get us through the day which can then lead to a lack of sleep which causes a vicious cycle. We might be stressed which leads us to not eat which then leads to us feeling tired and emotional. Mental and emotional stress can lead to PTSD where when an event happens we relate it to something that has happened that has caused us to experience trauma. Stress can also lead us to act out in ways that we usually would not. Overthinking can also lead to stress as we catastrophise every event and think about the worst thing that could happen. Anxiety and stress often go hand in hand. Physical stress can look like us putting our bodies through things that push us to our limits. People of certain dispositions have an increased risk of experiencing burn out.

Neurodivergence and Burnout

Some people are more vulnerable to burnout due to how their nervous system and brain are wired.ADHD, for example, is strongly linked to burnout. People with ADHD often expend enormous energy managing focus, time, organisation, emotional regulation, and sensory input in a world that appears particularly loud to them. This invisible effort can lead to exhaustion, especially when combined with perfectionism or high self-expectations.Perfectionism is another significant factor. Perfectionists often set unrealistically high standards, struggle to rest without guilt, and feel a constant sense of “not enough.” Even success can feel stressful when it is driven by fear of failure rather than satisfaction.Trauma and PTSD can also increase burnout risk. When the nervous system has learned to stay hyper-vigilant for safety, rest may feel unfamiliar or unsafe. The body may remain in fight-or-flight long after the original threat has passed, leading to chronic fatigue and emotional depletion.These patterns are not character flaws. They are adaptive responses that may no longer be sustainable without support.

Supporting Yourself Through Burnout Recovery

Recovering from burnout is about releasing yourself from internal and external things that are contributing to any feelings of exhaustion. The first focus should be to clear any tasks that you really don’t want to do. Energy restoration is where you choose to fill yourself up slowly making yourself the priority. Self care needs to be non negotiable, you must first take care of yourself if you are to help anyone else the future. Allow yourself to set boundaries and to say no. Something to be mindful of is when you clear your plate of any unwanted stressors you should be on the look out for when other things are trying to fill your plate back up again. You might reduce the amount of time you are running errands for other people but then find yourself filling that time up with overtime and extra shifts. The point is to allow yourself space to regroup and to settle your nervous system. We can begin to recover from burn out when we recognise burnouts signs which can be exhaustion and fatigue, emotional depletion, or loss of motivation. It is important to note that burn out is not personal failure. Recognising that it is just a sign that things need to change can help reduce shame and create space for recovery. Rest is essential, but this means real rest, not just stopping work while mentally worrying. This may include improving sleep routines, allowing unstructured time, reducing overstimulation, and permitting yourself to rest without guilt. Meditation or a relaxing activity such as swimming can help to quiet the mind so that we have the time to see things from a clear perspective.

One of the most important — and often most overlooked — aspects of burnout recovery is allowing yourself to be supported. Burnout thrives in isolation. Relief begins when the weight is no longer carried alone.

If things become overwhelming it is important to reach out to a professional. Additional support can provide structure, safety, and clarity during burnout. A GP, mental health professional, therapist, counsellor, or occupational health specialist can help assess whether symptoms are linked to stress, trauma, ADHD, depression, anxiety, or physical exhaustion. Professionals can also guide next steps, whether that is rest, therapy, workplace adjustments, medication, or further assessment. Seeking professional help is not a sign of weakness — it is a practical step toward stabilisation and recovery. Sometimes speaking to someone who doesn’t know you such as a therapist or counsellor can help you to express what your feeling with out feeling judged.

Friends and family play a different but equally important role. Trusted people can offer emotional validation, practical help, and connection during times when energy is limited. This may look like someone listening without trying to fix the problem, helping with childcare or household tasks, checking in regularly, or simply being present. Being honest about what you can and cannot manage helps others understand how to support you without adding pressure.

Asking for help can feel uncomfortable, especially for those who are used to being independent, capable, or responsible for others. Burnout often affects people who have spent a long time over-functioning. Learning to receive support is part of the healing process. It allows the nervous system to shift out of survival mode and begin to restore balance.

Stabilise Before You Strategise

When burnout is present, the nervous system is often stuck in fight, flight, freeze, or collapse. Before making plans, setting goals, or fixing your life, the priority is stabilisation.

This means:

• Prioritising sleep, hydration, nourishment, and rest
• Reducing non-essential demands where possible
• Creating predictability and safety in daily routines
• Giving yourself permission to pause without guilt

For trauma-affected nervous systems, overwhelm increases when there is too much uncertainty or pressure. Stabilisation calms the system enough to think clearly again.

Nothing needs to be solved at this stage. Safety comes first.

Reduce Shame and Reframe the Narrative

Burnout often comes with harsh self-judgement:
“I should cope better.”
“Everyone else manages.”
“I’ve failed.”

These thoughts are not facts — they are stress responses shaped by past experiences, trauma, and social conditioning.

This is where CBT (Cognitive Behavioural Therapy) can help.

What CBT is:
CBT focuses on identifying unhelpful thought patterns and learning to question and reframe them. It recognises that thoughts, emotions, and behaviours are interconnected.

How CBT helps burnout:

• Helps separate reality from self-criticism
• Challenges all-or-nothing thinking and perfectionism
• Reduces anxiety and shame that block recovery
• Supports more compassionate self-talk

How NLP supports burnout recovery:

NLP focuses on how language, mental imagery, and internal patterns influence emotional states. For someone experiencing burnout, NLP techniques can help shift identity away from feeling broken or incapable. Visualisation exercises can be especially useful, such as imagining a dial that controls your energy level and gently turning it down when you feel overwhelmed, or picturing yourself moving through a day with steadier, calmer energy. NLP also helps create small mental shifts that support motivation without pressure, which is important when the system is already overloaded.

Recovery from burnout is not about pushing harder or returning to how things were before. It involves reducing demand, restoring safety, and rebuilding capacity at a pace that respects both mental and physical limits. Support from professionals, understanding from friends and family, and self-compassion are all key parts of this process. Burnout often carries important information about boundaries, values, and unmet needs. By listening to those signals and allowing space for rest and support, it is possible to move from survival mode into a more sustainable and nourishing way of living. Burn out is a chance to begin again from your current position in a new way. Burn out has much to teach us about what gives us life and what drains us. Burn out also helps us to lean on others for support when we need it. Burn out shows us where our work is not in alignment anymore or where our values or priorities have changed. Recovery from burn out is a process taken day by day and step by step.

This information is not a substitute for medical or mental health advice. If burnout is severe or accompanied by emotional distress, it is important to seek support from a qualified professional.