Recovering from Burnout with IFS: Week 1 – Understanding Burnout Through an IFS Lens

Introduction

Burnout is not just about being tired—it’s a deep state of exhaustion that affects your mind, body, and emotions. It often happens when parts of us push too hard for too long without enough care and restoration. In Internal Family Systems (IFS), burnout is seen as an internal system imbalance, where certain parts take on extreme roles to keep us functioning.

These parts are not just causing problems for us; they are trying to help us meet the demands of our society, culture, and workplace. Often, burnout occurs because our internal system is working hard to adapt to external expectations that have been placed upon us.

In this first week, we’ll explore which parts of you play a role in your burnout and begin fostering a relationship with them so you can move toward recovery with more Self-energy.

If you are new to IFS, have a look at this overview to learn more about the concepts that are used in the materials.

Concepts

Burnout as a System-Wide Imbalance

Burnout isn’t just an individual failure or a personal shortcoming. It’s a sign that certain parts have taken on extreme roles to help you cope with external pressures. These parts might believe they have no choice but to keep going, even at the cost of your well-being.

• Some parts may overwork to prevent feelings of failure.

• Others may numb out to avoid confronting exhaustion.

• Many parts hold deep-seated fears about what will happen if you slow down.

Common Protector Roles in Burnout

IFS recognises that all parts have positive intentions, even when their strategies are unsustainable. Here are common protector roles that contribute to burnout:

1. The Perfectionist

• Holds high, often unrealistic, standards.

• Believes that working harder will ensure success and approval.

• Fears making mistakes or being seen as inadequate.

2. The Achiever

• Ties self-worth to productivity and accomplishments.

• Struggles to rest without feeling guilty.

• Believes that slowing down is a sign of weakness.

3. The People-Pleaser

• Prioritises others’ needs over their own.

• Feels responsible for keeping others happy.

• Struggles with setting boundaries.

4. The Numbing Part

• Avoids stress by scrolling, binge-watching, or disconnecting.

• Provides short-term relief but contributes to long-term exhaustion.

• Wants to shield you from overwhelming feelings.

These protectors work hard, but their methods can keep the cycle of burnout going. IFS helps us befriend these parts and guide them toward more sustainable roles.

Exiles and Their Role in Burnout

Exiles are parts that hold painful emotions from past experiences. In burnout, exiles may hold:

• A sense of failure from experiences earlier in life.

• A feeling of unworthiness that drives overworking.

• A deep loneliness or sadness that numbing parts try to cover up.

Because protectors work to prevent exiles from overwhelming us, they push us to keep going at all costs. However, burnout recovery requires slowing down and making space for all parts of your system.

Exercises

Exercise 1: Mapping Your Burnout Parts

1. Find a quiet space and take out a pen and paper.

2. Reflect on the parts of you that show up in burnout. Ask yourself:

   • Who pushes me to keep working?

   • Who gets anxious when I try to rest?

   • Who numbs me out when I feel overwhelmed?

3. Write down any thoughts, feelings, or images that come up.

4. Draw a map or a picture of your system, labelling each part and their roles in burnout. Some people like to represent their parts by drawing them as shapes or characters. Others enjoy giving their parts names. For some, it’s easier to associate the part with a place in the body where it shows up, such as tension in the shoulders or a pressure on the chest. Choose whatever feels natural for you.

Exercise 2: Daily Energy Check-In

Tracking your energy levels can help you notice when burnout-driven parts are active.

Instructions:

1. At three points in the day (morning, midday, evening), pause and check in with yourself.

2. Notice:

   • How tired or energised do you feel (0-10 scale)?

   • What emotions are present?

   • What do different parts of you want in this moment?

3. Write down your observations in a notebook or notes app.

Reflection:

• Are there patterns in your energy levels?

• Do certain times of the day feel more overwhelming?

• Are there different parts showing up at different times of the day?

• Are there parts that are wanting or feeling different things at the same time? For example, a part that wants to keep doing something productive, and another part feeling numb and stuck.

Exercise 3: IFS Meditation – Meeting a Protector

Guided Steps:

1. Find a quiet place where you won’t be disturbed.

2. Close your eyes and take a few slow, deep breaths.

3. Invite forward a part of you that pushes you to work hard.

4. Ask it gently:

   • What is your job in my system?

   • How long have you been doing this job?

   • What do you fear would happen if you stopped?

5. Thank the part for its answers, letting it know you’ll connect with it again at a later time.

6. Open your eyes and journal about what came up.

Additional Resources:

• For more detailed instructions on how to connect with a part, check out this Protector Interview Guide.

• You may also find this guided Meditation For A Hardworking Manager helpful.

Closing Reflection

This week, you’ve begun noticing the protectors involved in burnout and how they keep the cycle going. Understanding their roles is the first step toward change.

Journaling Prompt:

• Was there anything that surprised you about your burnout parts?

• Did any parts express hesitation or fear about slowing down?

• What message do you want to give these parts as you begin this journey?