Recovering from Burnout with IFS: Week 2

The Nervous System and Burnout

Introduction

Burnout is not just a mental experience—it’s deeply rooted in the nervous system. When we are overwhelmed for extended periods, our body shifts into survival mode, making it difficult to rest, think clearly, or feel connected to others. Many of the parts involved in burnout operate from a state of hyperarousal (fight/flight) or hypoarousal (shutdown/freeze).

This week, we will explore how the nervous system affects burnout and how we can use IFS alongside nervous system regulation techniques to find balance and sustainability.

Concepts

Polyvagal Theory and Chronic Stress

Polyvagal theory explains how our autonomic nervous system (ANS) shifts between states of safety, mobilisation, and shutdown. The ANS is constantly scanning our environment for cues of safety or danger, influencing whether we feel calm, alert, or withdrawn. When we experience prolonged stress or burnout, our nervous system may get stuck in survival states, making it difficult to regulate emotions or return to balance. Understanding these states helps us recognise what is happening in our body and what our parts might need to feel more supported and safe.

1. Ventral Vagal State (Safety & Connection)

  • This is where we feel calm, engaged, and connected.

  • Our parts are less extreme, and we have access to Self-energy.

2. Sympathetic State (Fight/Flight - Activation)

  • This state is linked to stress, urgency, and hyperactivity.

  • Common in burnout when parts push us to overwork and stay productive.

  • Mentally, it can feel like racing thoughts, irritability, difficulty concentrating, or feeling overwhelmed.

  • Physically, it can manifest as a racing heart, shallow breathing, muscle tension, restlessness, trouble with sleep or digestive issues.

3. Dorsal Vagal State (Freeze - Shutdown)

  • This state is linked to exhaustion, dissociation, and numbness.

  • Common in burnout when parts try to protect the system by shutting everything down.

  • Mentally, it can feel like brain fog, difficulty making decisions, disconnection from emotions, or a sense of helplessness.

  • Physically, it can manifest as extreme fatigue, heaviness in the body, slow movements, low motivation, or a sense of numbness.

Burnout often involves cycling between these states, making it hard to access a regulated state of safety and connection.

How Burnout Shows Up in the Nervous System

  • If you feel restless, anxious, or unable to slow down, your system may be stuck in fight/flight.

  • If you feel disconnected, fatigued, or numb, your system may be stuck in shutdown/freeze.

  • If you swing between exhaustion and overwork, your system may be trying to regulate but struggling to stay balanced.

Recognising these patterns helps you befriend the parts that are driving your nervous system responses and find ways to bring them into balance. It is natural for everyone to shift between fight-or-flight and shutdown at times. The goal is not to remain calm and connected at all times—that would be unrealistic. Instead, we aim to support the nervous system so it does not become stuck in these survival states for prolonged periods. When we do enter them, we want to develop tools to return to balance more easily.

Exercises

Exercise 1: Tracking Your Nervous System States

Understanding how your nervous system responds throughout the day helps you support your parts more effectively.

  1. Three times a day (morning, midday, evening), pause and check in:

    • Am I feeling calm and connected (ventral vagal)?

    • Am I feeling stressed, tense, or anxious (sympathetic)?

    • Am I feeling shut down, fatigued, or numb (dorsal vagal)?

  2. Write down observations in a notebook or notes app.

  3. Over the week, notice patterns—do certain times or activities push you into stress or shutdown?

Exercise 2: Befriending a Nervous System Protector

Many protectors work hard to keep us going or shut us down when we are overwhelmed. This exercise helps you connect with one of these parts.

  1. Find a quiet place and take a few slow, deep breaths.

  2. Invite forward a part that keeps you in fight/flight or shutdown.

  3. Ask it:

    • How are you trying to help me?

    • How long have you been doing this job?

    • Are there certain situations that activate you?

    • What do you fear would happen if you stopped?

    • What do you need from me to feel safer?

  4. Listen without judgment and thank the part for its efforts.

  5. Write down what came up for reflection.

Many people find it hard to connect with their parts by themselves. Instead of this exercise, you can try out one of the guided meditations here. Another option is to make a note of a part you want to get to know better, and we can connect with it together during our next therapy session.

Exercise 3: Somatic Regulation – Tailored Techniques for Different States

The best way to regulate your nervous system depends on whether you're experiencing fight/flight (sympathetic state) or freeze (dorsal vagal state). Experiment with the following approaches based on your current state and see what works for you:

If You’re in Fight/Flight (Sympathetic - Stressed, Anxious, Restless):

  • Orienting to your surroundings: Slowly move your head and eyes around the room, taking in details to signal safety.

  • Body-based self-touch: Lightly press your hands on your chest or arms to create a sense of containment.

  • Shaking or bouncing: Stand up and shake your arms, legs, or whole body for a minute to discharge excess energy.

  • Get up and move: Release extra energy by moving around either indoors or going outside for a walk

  • Vocalisation exercises: Make low humming or sighing sounds to regulate your breath and downshift activation.

If You’re in Freeze (Dorsal Vagal - Shut Down, Numb, Disconnected):

  • Small rhythmic movements: Gently rock your body side to side or move your fingers and toes to reintroduce movement. If you’re finding it hard to move, start by imagining movement in your mind.

  • Look out the window: Looking out can help your nervous system to start orienting to your surroundings in a safe way.

  • Engage with temperature shifts: Hold a warm or cool object in your hands to bring sensation back into your body.

  • Proprioceptive input: Apply gentle pressure to your arms or legs, or wrap yourself in a blanket to reestablish body awareness.

  • Listen to music or an audiobook: Music and stories can help our nervous system to take in cues of safety.

  • Breath awareness: Take slow, conscious breaths, focusing on deepening the inhale to invite more energy.

A Quick Note About Nervous System Regulation

The goal with these exercises is not to push away the parts of us that may be feeling frozen or agitated. We want to eventually turn towards these parts, get to know them, and support their healing. However, this can be difficult to do on your own at first. It’s okay to use these regulation exercises to build a stronger sense of Self-energy and safety. Then, during your therapy sessions, we can start getting to know the parts of you that are connected to these survival states.

Closing Reflection

This week, you started noticing how burnout affects your nervous system and how parts work hard to keep you functional. As you move forward, practicing gentle, consistent regulation helps parts trust that slowing down is safe.

Journaling Prompts:

  • Which nervous system state do you spend the most time in?

  • How do your burnout parts react to slowing down?

  • What small practices help you feel more settled and present?