Burnout has become a widespread challenge in today’s fast-paced and demanding world. You are probably aware of the negative impact the COVID pandemic had on mental health and people’s resilience. You may not be aware that post-pandemic, burnout is on the rise across all demographics, with Australian workers aged 25–55 among the most affected (State of the Future of Work, 2023).

Burnout is more than just feeling tired or overworked, it is a physical, emotional, and cognitive response to prolonged stress. It reflects a disconnection from our own needs and the environments that support vitality and balance. It’s a sign that we are out of alignment, physically, emotionally, and energetically, stemming from a nervous system overwhelmed, unable to effectively regulate the body’s response to life’s demands.

This issue is further reinforced by the enculturation of burnout in a society driven by capitalism and the industrial complex. A society that does not value rest. The relentless demand for productivity, efficiency, and constant output often leaves little space for rest, reflection, or connection, sadly normalising burnout as an expected and even glorified part of modern life. These systemic pressures disconnect us from our natural rhythms, perpetuating cycles of exhaustion and stress while further taxing our nervous systems.

Psychotherapist and facilitator Liz Scarfe, reflects eloquently about some of the problems of ‘self-care’, noting it’s problematic relationship with neo-liberal capitalism, and how it displaces causality and responsibility for burnout from the system to the individual.

Tricia Hersey, founder of The Nap Ministry, advocates for rest as a form of resistance against grind culture, emphasising that rest disrupts and pushes back against the expectations of capitalism and the history of white supremacy. I am eagerly awaiting her Nap Ministry’s Rest Deck 50 Practices to Resist Grind Culture in the post.

Burnout is not solely an individual phenomenon, it also affects individuals, organisations, communities, and even societal systems. While burnout is common across many professions, it’s becoming an increasingly prevalent issue among those working to create a better world. Activists, sustainability professionals, social entrepreneurs, and change-makers often carry the weight of systemic challenges, leaving them particularly vulnerable.

A recent study found that 62% of sustainability practitioners experienced burnout related to their work in the past year (Oxford Brookes Business School & Climate Change Coaches). This emotional cost undermines their capacity to effectively navigate complexity and challenges. In the volatile, uncertain, complex, and ambiguous (VUCA) world we live in, this diminished capacity to adapt and respond can leave us feeling overwhelmed, disconnected, and unable to meet both personal and collective demands.

Burnout is both an individual and systemic phenomenon. When left unaddressed, its effects ripple outward, eroding not just individual well-being but also the collective capacity to function, adapt, and achieve shared goals. As somatic coach Richard Strozzi-Heckler notes, burnout is a signal that we are out of alignment with life. It calls for a movement toward awareness, intention, and reconnection with our bodies and environments.

One approach to addressing burnout comes from Deb Dana’s work on polyvagal theory, which explores the profound connection between our nervous system and resilience. Dana introduces the concept of befriending your nervous system as a transformative path to healing from trauma, recovering from burnout, and building resilience for life’s inevitable challenges. By developing greater awareness of your nervous system’s signals, understanding its responses, and learning to care for it with intention, you can create a strong foundation for navigating life’s natural ebb and flow—allowing you not only to recover but to thrive.

Next, we’ll explore how burnout affects the nervous system and discuss actionable strategies to restore balance within yourself, empowering you to navigate life and change with greater ease and resilience.

Burnout & the Nervous System

Burnout occurs when the demands of life push us beyond our capacity to cope for an extended period. Our nervous system becomes overwhelmed and we can experience a prolonged activation of the sympathetic nervous system (fight or flight) or a collapse into dorsal vagal shutdown (disconnection). Over time, this dysregulation shrinks our “window of tolerance” (Dr. Dan Siegel), the zone where we feel balanced and capable of handling stress.

Deb Dana, in her book Anchored : How to Befriend Your Nervous System Using Polyvagal Theory, explains that the autonomic nervous system (ANS) operates as our body’s surveillance system, scanning for cues of safety or danger. The ANS is composed of three key states:

1. Ventral vagal (connection): A state of calm, safety, and engagement.
2. Sympathetic (mobilisation): The activation of energy for action in response to perceived danger.
3. Dorsal vagal (shutdown): A protective state of withdrawal and disconnection when overwhelm persists.

When we feel overwhelmed and unsafe, our sympathetic nervous system, responsible for the “fight or flight” response, gets activated, leaving us feeling drained, anxious, and disconnected from ourselves and others. This constant activation of the sympathetic nervous system leads to increases of the stress hormone cortisol and adrenal in our bodies which can deteriorate our health, impacting our digestion, cardiovascular system, immune system and our ability to rest. It also impacts our relational and cognitive capacities, and our ability to be creative, collaborate and to effectively navigate work and life.

Signs of Burnout

Burnout often shows up as a mix of physical, emotional, and cognitive symptoms, such as:

• Physical symptoms: Fatigue, headaches, muscle tension, digestive issues, and difficulty sleeping.
• Emotional symptoms: Irritability, feelings of numbness or overwhelm, and detachment.
• Cognitive symptoms: Difficulty concentration, forgetfulness, and decision fatigue.

When stuck in burnout, our nervous system may cycle between hyperarousal (sympathetic activation) and hypoarousal (dorsal vagal shutdown). We lose access to our ventral vagal state, which is essential for connection, creativity, and recovery.

I became very aware of this during the pandemic. Many people were understandably living in a state of overwhelm with dysregulated nervous systems. People were sensing threat a lot of the time, and not feeling safe, leading to dysregulation of their nervous system. When in dysregulation, the prefrontal cortex responsible for higher order functions such as decision-making, creativity, problem-solving, and self-regulation can become less active.

This means our capacity for social connection is also impaired when in dysregulation, which constrains our capacity for collaboration.  Burnout, in this way, doesn’t just exhaust individuals—it disrupts our ability to connect, innovate, and work together.

Befriending Your Nervous System

Befriending your nervous system means developing an intentional relationship with the body’s signals and responses. It’s means learning to listen to and support your body’s natural responses with curiosity and care. Deb Dana describes this as moving from judgment to curiosity (Dana, 2021). Instead of seeing stress responses as problems, we begin to understand them as our body’s way of trying to protect us. These responses, shaped by the autonomic nervous system, are not signs of dysfunction but adaptive mechanisms that have evolved to help us navigate a world of uncertainty and potential danger. By recognising these responses, we can start to regulate and shift back toward safety and connection. To do this, cultivating self-awareness is key.

The nervous system operates through neuroception, a term coined by Stephen Porges. Neuroception is the subconscious process by which our nervous system scans for cues of safety, danger, or life threat in the environment. This process is instantaneous, bypassing our conscious awareness and directly influencing our physiological state. Depending on the cues it perceives, the nervous system moves between three primary states:

• Ventral vagal state: Associated with safety and connection, this state allows us to feel calm, grounded, and engaged with the world around us.
• Sympathetic state: The “fight or flight” state, activated when the nervous system perceives danger and prepares the body for action.
• Dorsal vagal state: The state of immobilisation and disconnection, occurring when the nervous system perceives the situation as overwhelming or inescapable.

Each of these states serves an important purpose, but problems arise when we become stuck in sympathetic activation or dorsal vagal shutdown, unable to return to the ventral vagal state of safety and connection. Recognising these states is the first step in befriending your nervous system.

By cultivating practices that increase a sense of safety, we can guide the nervous system back to balance. This process involves:

1. Recognising the state you’re in (ventral vagal, sympathetic, or dorsal vagal).
2. Responding with tools to gently guide your system back to a place of regulation.

By learning to recognise and respond to your nervous system’s cues, you can build resilience, expand your window of tolerance, and return more easily to a place of balance, creativity, and connection, even in challenging moments.

How to Befriend Your Nervous System

Befriending your nervous system doesn’t require drastic changes, it’s about small, intentional practices that restore balance over time. Here’s how you can start:

1. Develop awareness of your nervous system states

Start by noticing how your body feels throughout the day. Do you feel energised, calm, or disconnected? Ask yourself reflective questions like:

• “What state am I in right now?”
• “What is my nervous system responding to?”

This awareness can help you identify patterns and understand how your nervous system responds to stress.

2. Practices to Engage the Ventral Vagal State

The ventral vagal state is the foundation for safety and connection. When we’re anchored here, we feel calm, present, and capable of handling life’s challenges. Practices to activate this state include:

• Deep, slow breathing: This activates the vagus nerve, which plays a central role in calming the nervous system.
• Grounding techniques: Bring your attention to the present moment by noticing physical sensations, such as your feet on the ground or the rhythm of your breath.
• Social connection: Co-regulation or calming through connection with others is a core principle of the nervous system. We are wired for connection with others. Reach out to a trusted friend or loved one for support.

3. Seek Out Glimmers

One of Deb Dana’s most beautiful contributions to nervous system regulation is the concept of glimmers. These are small, fleeting moments of safety, connection, and joy that signal the nervous system to move toward the ventral vagal state. Unlike triggers, which pull us into dysregulation, glimmers help us feel anchored, connected, and calm. These moments are often easily overlooked in the rush of daily life, but when we take the time to notice and savour them, they become powerful tools for nervous system regulation.

Examples of glimmers include:

• Feeling the warmth of sunlight.
• Noticing the beauty of a flower.
• Sharing a genuine laugh with a friend.
• The feeling of water on your skin in the shower.

By training your awareness to seek and savour these moments, you strengthen your nervous system’s capacity to return to regulation more easily. Dana refers to this practice as a way of “anchoring” yourself in the ventral vagal state. Glimmers, though small, act as powerful reminders that safety and connection are always within reach, helping you build a pathway back to balance and calm, even during stressful times.

4. Cultivate a Daily Practice

I’ll admit, I’ve not been a big fan of rigid routines. For years, a mentor of mine reminded me, “Your disciplines are your freedom,”. It took me a while to see the value of this reminder.

Building daily practices is less about creating a strict schedule and more about developing habits that nourish your nervous system and support your wellbeing. These small acts of self-care can help you metabolise stress and activation, shifting your body into the parasympathetic state and anchoring you in the ventral vagal state where calm, connection, and creativity live.

The key to sustaining a daily practice is to find activities that you enjoy. Practices that feel like a gift to yourself rather than a chore. Phrasing it as ‘I want to’ rather than ‘I have to’ can be helpful too.

Here are a few ideas to inspire you:

• Breath-work or meditation: Slowing your breath signals safety to your nervous system, activating the parasympathetic response and calming your body. Even a few minutes of deep, intentional breathing can help you settle and find your centre.
• Movement: Gentle activities like yoga or walking release tension and restore balance. Movement allows your body to process and release the energy stored in the sympathetic nervous system, helping you feel more grounded and present.
• Patting your animals : The rhythmic act of stroking a pet, hearing their purr or soft breathing, or simply being in their presence can soothe the nervous system.
• Playing with kids : Engaging with children offers an opportunity to tap into joy, curiosity, and presence—all qualities that support nervous system regulation.
• Time in nature: Immersing yourself in natural environments, such as a stroll at the beach, putting your feet on the grass, or getting your hands in the soil supports physical and emotional recovery. Nature has a way of gently bringing us back to equilibrium.

Your daily practice doesn’t need to be complicated or time-consuming, small, consistent activities can have a significant impact. The goal is to create space for connection with yourself and your surroundings, allowing you to recharge and expand your capacity to navigate life with greater ease and resilience.

6. Self-Compassion

Burnout often comes with feelings of shame, guilt or inadequacy, making it even harder to recover. It’s important to remind yourself that your nervous system is responding exactly as it’s designed to, doing its best to keep you safe in the face of overwhelming stress.

Instead of criticising yourself for not handling things “better,” take a moment to pause and acknowledge your efforts. As Deb Dana puts it, “It’s not about fixing yourself but about working with yourself” (Dana, 2024). Practice self-compassion by offering yourself the same care you’d extend to a loved one. Be kind to you. Self-compassion is a non-negotiable for navigating burnout and for thriving.

Growing Your Resilience

When we befriend our nervous system, we enhance its flexibility and resilience. As Deb Dana explains, resilience emerges from the ability to move fluidly between the different states of the nervous system, rather than becoming stuck in one. A balanced nervous system supports not only our well-being but also our capacity to show up fully—in our work, relationships, and creative pursuits.

Over time, these practices help us recover from burnout and prevent it from taking hold in the future. By expanding our window of tolerance, we make it easier to navigate life’s inevitable ups and downs without becoming overwhelmed.

Befriending your nervous system is an ongoing journey, a process of discovery and care. It invites you to become an active participant in your own well-being by learning to listen to your body’s signals and respond with intention. As you strengthen your connection to your nervous system, you’ll find life’s challenges feel more manageable, and your capacity for joy, creativity, and connection grows.

The path to healing begins with small, meaningful steps: tuning in to your body, slowing your breath, and noticing moments of calm. Integrating the concept of ‘glimmers’, those fleeting moments of safety, joy, or connection—creates a positive feedback loop that nurtures your nervous system’s natural rhythm of balance and safety. These seemingly small moments become powerful anchors, helping you reset, recharge, and return to a state of equilibrium.

Over time, these practices build a strong foundation for resilience, enabling you to hold your centre and face life’s challenges with greater ease. 

Take one small step today—pause, breathe, and notice a glimmer. Your nervous system, your well-being, and your future self will thank you.

Written by Jax Wechsler

REFERENCES

• Dana, D. (2021). Anchored: How to Befriend Your Nervous System Using Polyvagal Theory. Boulder: Sounds True.
• Haines, S. K. (2019). The Politics of Trauma: Somatics, Healing, and Social Justice. Berkeley: North Atlantic Books.
• Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation.New York: W.W. Norton & Company.
• “Holding back climate progress: sustainability’s critical skills gap,” published by Climate Change Coaches in partnership with Oxford Brookes Business School
• Ruppanner, L., Churchill, B., Bissell, D., Ghin, P., Hydelund, C., Ainsworth, S., Blackman, A., Borland, J., Cheong, M., Evans, M., Frermann, L., King, T., & Vetere, F. (2023). 2023 State of the Future of Work. Work Futures Hallmark Research Initiative, The University of Melbourne.
• Siegel, D. J. (1999). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. New York: Guilford Press.
• Strozzi-Heckler, R. (2014). Holding the Center: Sanctuary in a Time of Confusion. Berkeley: North Atlantic Books.
• Van Dernoot Lipsky, L., & Burk, C. (2009). Trauma Stewardship: An Everyday Guide to Caring for Self While Caring for Others. San Francisco: Berrett-Koehler Publishers.