Burnout Body Check-In Tool

The Burnout Body Check

Burnout is usually marked by exhaustion, detachment or cynicism, and reduced effectiveness. But when chronic stress builds up, it can also show up in your body and nervous system. Here are common body states you may notice when you’re overwhelmed or burning out. Find the state closest to you right now, then do the action to steady your system.

I’m PANICKING: racing heart, tight chest “I can’t cope”; My body thinks I’m in immediate danger;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;My system has gone into shutdown / protection;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;I have too much activation in my body;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;My system may be overloaded and under-resourced;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;My mind is trying to regain control;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:;My system has too many open tabs;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;My threat system has been triggered, and my body is trying to protect me;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, blank, stuck;The task feels too threatening or too big;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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