The Burnout Body Check-in
When burnout or chronic stress hits, it can feel like panic, overwhelm, agitation or exhaustion.
Choose the state that feels closest right now, then try the small action below it to steady your system before deciding what to do, or acting on anything.
Choose the state that feels closest right now, then try the small action below it to steady your system before deciding what to do, or acting on anything.
I'm panicking
racing heart, tight chest, "I can't cope"
Put both feet on the floor; exhale slowly for longer than you inhale. Say: "This is panic. It will pass. I am safe enough right now." Repeat for 2 minutes.
I'm frozen
paralysed unable to move or decide
paralysed unable to move or decide
Do one tiny physical action: wiggle toes, press hands together, turn your head slowly and name 3 things you see. Then take one very small next step.
I'm wired
restless, agitated, can't switch off
restless, agitated, can't switch off
Walk briskly for 5–10 minutes, shake out arms/legs, or do wall push-ups. Let the body discharge energy before trying to think clearly.
I'm depleted
heavy, flat, exhausted, tearful
heavy, flat, exhausted, tearful
Stop problem-solving. Drink water, eat something simple if needed, lower stimulation, and do one restoring thing: lie down, shower, sit outside, or breathe quietly
I'm spiralling
looping thoughts, worst-case scenarios
looping thoughts, worst-case scenarios
Write down: "What is the actual fact?" and "What story am I adding?" Then choose one practical action for the next 10 minutes only.
I'm overwhelmed
too much to process, everything feels urgent
too much to process, everything feels urgent
Brain-dump everything onto paper. Circle only one thing that genuinely needs attention now. Put the rest under "later".
I'm exposed/on edge
judged, ashamed, defensive, close to tears, ready to snap, quit, or shut down
judged, ashamed, defensive, close to tears, ready to snap, quit, or shut down
Pause before acting. Look around slowly and notice where you are. Put both feet on the floor. Take three slow exhales. Wait 20 minutes before sending, quitting, confronting, or deciding. Then ask: "What would I do if I were 10% calmer?"
I'm stuck/can't start
procrastinating, avoiding, black, stuck
procrastinating, avoiding, black, stuck
Make the first step absurdly small; open the document, write one sentence, send one text, set a 5-minute timer. Starting is the goal.
Note: If anxiety feels unmanageable or frequent, this is a signal to get therapeutic support alongside coaching.
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