Hi Mummis,

AMA Question 2: “I am burnt out. What do I do?”

Burnout is different from overwhelm.

Overwhelm says:
"There’s too much coming at me right now."

Burnout says:
"I’m done."

It’s when your mind and body are sending the same message... "I have nothing left."

For any runners out there, burnout feels a bit like hitting the wall. But in life.

Ladies, you can’t solve that by pushing harder.

Your nervous system has been operating under prolonged stress without enough recovery time. Eventually your system can’t maintain the pace anymore. Burnout requires a real recharge.

And I don’t mean a bubble bath and an early night.

As someone who has experienced burnout multiple times, I’ve developed my own system for handling it. I’m going to break that process down for you below. And add some mods so you can adapt it to your own situation.

What Burnout Actually Is:

Burnout is physiological.

When stress continues for long periods without adequate recovery, your body’s stress response system can remain activated longer than it’s meant to.

Over time this creates what researchers call allostatic load (the wear and tear caused by chronic stress).

Burnout often shows up as:

• Deep exhaustion (that sleep doesn’t fix)
• Irritability
• Emotional issues like numbness or volatility
• Brain fog
• Low motivation
• Feeling disconnected from yourself or your life

Burnout doesn't mean you are broken or inadequate.

On the contrary, burnout often shows up in high-functioning, capable people who care deeply about others. When you care a lot, it’s easy to spread your energy too thin without giving yourself enough time to recharge.

That’s why the first step is stabilizing your system.

Inside my Burnout Recovery Program we go much deeper into this process. But the foundation always begins with three phases: Stabilize, Discharge, Regulate.

Let’s walk through what that means.

Phase 1: Stabilize (Pause the Leaks)

When you’re burnt out, your system is overdrawn.

Before adding anything (new habits, supplements, productivity tools, etc.) the first step is reducing output.

Temporarily pause anything non-essential or optional.

This might include:

• Reduce commitments to only the true “have-to-happens”
• Pause over-functioning
• Let go of perfectionism (good enough is enough for now)
• Delay emotionally charged conversations you are not resourced for
• Defer tasks that can wait

This is nervous system triage.

Even 24–48 hours of reduced output can begin shifting your stress baseline.

If you’re struggling to identify where to reduce output, a trusted friend, or coach can often help you see where your energy is leaking.

Phase 2: Discharge the Stored Stress

Burnout often includes a buildup of unprocessed stress in the body.

When we experience stress, the body releases stress hormones like adrenaline and cortisol to help us respond. When the stressor passes, the nervous system is meant to return to baseline.

But when stress is ongoing, the body may remain in a more activated state.

One helpful step is completing the stress response cycle through movement or heat exposure.

For me personally, running helps me discharge stress.

But this is where nuance matters.

If you are deeply depleted, aggressive high-intensity workouts could make things worse if they exceed your current capacity. So other options include:

• A brisk walk
• A sauna session
• Warm baths
• Gentle hot yoga
• A short strength session
• Somatic movement such as shaking or breathwork

The goal is to signal to the body that the stress response has completed so the nervous system can begin shifting out of survival mode.

Inside the program, I help clients determine what level of intensity is appropriate for them specifically.

Phase 3: Regulate and Ground

Once some of that stored stress has been discharged, your nervous system becomes much more receptive to calming input.

This is where grounding practices become powerful. I add walking in a forest, sitting in the sun, and watching the ocean to my go to grounding-menu. But other examples include:

• Yoga
• Gentle stretching
• Breathing exercises
• Coloring or painting
• Reading, etc.

*Notice- doom scrolling is not listed.

These types of practices support the parasympathetic nervous system. The branch responsible for rest, digestion, and emotional regulation.

High activation without grounding keeps the system wired.

Grounding without discharging stress can sometimes feel ineffective.

You often need both, in the right sequence.

Burnout Recovery Is Not the Same as Burnout Prevention

Stabilizing your nervous system is the first step.

It helps you feel your spark again.

But if you return to the same schedule, over-commitments, and the same lack of boundaries, burnout will return.

So once your nervous system begins settling, take time to evaluate:

• Where are you over-committed?
• Where are you carrying responsibilities that are not aligned with your values?
• Where is recovery missing from your weekly rhythm?

This is where real change happens.

Inside the Burnout Recovery Program, we rebuild your energy allocation, boundaries, and weekly systems to help you stay in a calm and stable rhythm longterm.

We’re not aiming for temporary relief. We’re creating structural change.

You can absolutely begin this process on your own.

But if you want guidance from someone who has walked this path and developed a system for rebuilding stability, I’m here to support you.

Burnout doesn’t mean you’re broken or weak.

It usually means you’re strong, capable, and high-achieving. And you’ve been carrying too much for too long without enough support.

If you’re in burnout right now, start with stabilization. Reduce output. Create space. Protect your energy.

And if you're ready to rebuild differently, you can learn more about the Burnout Recovery Program here:

You deserve a life that feels calm.

Sending you supportive vibes ✨

Sam