Conscious Growth Coaching

The Burnout
Rescue Workbook

From Depletion to Restoration

"You cannot pour from an empty cup.
It is time to let the water refill."

Private Workbook For:

1. The Reality Check

Burnout is not "weakness." It is a physiological state of depletion. Before we can heal, we must stop gaslighting ourselves about the severity of the situation.

📊 You Are Not Alone

It's not just you. According to the APA (2023), 57% of workers report negative health impacts from work-related stress.

Gender Gap: Women report burnout at rates 4-5% higher than men.
Systemic Wear: Minority groups often report lower *perceived* stress but higher *physiological* markers due to the pressure to "appear strong."

Self-Diagnosis: Stress vs. Burnout

Stress is "too much" (too many pressures). Burnout is "not enough" (not enough emotion, motivation, or hope).

Signs of Stress	Signs of Burnout
Over-reactive emotions	Blunted / Numb emotions
Urgency & Hyperactivity	Helplessness & Apathy
Loss of energy	Loss of ideals & hope

The "Battery" Check: If 100% is fully charged and 0% is collapsed, where are you today?

0% 100%

2. The Permission Slip

In a world obsessed with productivity, resting feels like a crime. To heal from burnout, you must override the guilt. You need a contract with yourself that prioritizes safety over output.

PERMISSION TO PAUSE

I, __________________________, hereby acknowledge that my body is currently in a state of debt.

I understand that I cannot "hack" my way out of exhaustion.

For the next [Choose duration: 7/14/30] days, I give myself permission to:

Disappoint people who demand too much of me.
Say "No" without offering a lengthy explanation.
Rest without calling it "lazy."
Do the bare minimum required to survive, not thrive.

My worth is not defined by my productivity. My goal right now is not to grow, but to heal.

Signed

Date

The Guilt Release: What is one thing you feel guilty about not doing, that you can realistically drop for 1 week?

3. Your Nervous System

You aren't "broken." You are in Dorsal Shutdown. This is your body's emergency brake.

🛑 The Trap

When we feel the "Shutdown" (bottom), we often try to force ourselves back to the top with caffeine or anxiety. This fails. To get out of the basement, you must move slowly. You need safety, not speed.

4. The Shelter (Lobster Phase)

When a lobster grows, it must shed its shell. During this time, it is soft and vulnerable. It does not hunt. It hides under a rock. You are currently "Soft-Shelled." You need a rock.

Hiding is a biological necessity for growth.

Building Your Rock (Boundaries)

To recover, you must stop the leaks draining your battery. Identify 3 specific things you will say NO to this week.

1. The Professional "No" (Work/Tasks)

2. The Social "No" (Obligations/Events)

3. The Internal "No" (Self-Talk)

5. The Restoration Plan

Recovery doesn't happen in big leaps. It happens in "Micro-Doses." Select 3 tiny actions that require almost zero energy but provide sensory comfort.

Nature: Step outside for 2 minutes and look at the sky.

Water: Drink a glass of water slowly (feel the temperature).

Tech-Free: Leave phone in the other room for 20 mins.

Touch: Wrap in a weighted blanket or heavy hoodie.

Sound: Listen to brown noise or rain sounds.

Your Commitment

I commit to doing one of these things today. Just one.

Next Step

If you feel stuck in the "Shutdown" phase for a prolonged period, consider using the Adaptiv App. Select the "Restore" module for guided audio.