From Surviving to Thriving (Part 3): Rewiring Your Nervous System for Burnout Recovery

Over the past two episodes, we’ve uncovered the keys to burnout recovery: understanding your nervous system (Pillar 1) and leveraging the power of somatics (Pillar 2). Today, we’re wrapping up with Pillar 3: The Shift from Surviving to Thriving—the magical moment when you begin to rewire your nervous system and build habits that protect your peace and energy moving forward.

If you haven’t already, grab your free Nervous System Reset Guide (link in the show notes). It’s packed with tools, reflection prompts, and trackers to help you integrate everything we’ve covered so far. Now, let’s dive into this final step in your burnout recovery journey.

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Small Shifts, Big Results

Burnout recovery isn’t about overnight fixes or sweeping changes. It’s about small, sustainable shifts that add up to profound transformation over time.

Your habits play a pivotal role in shaping your nervous system. Through neuroplasticity, your brain rewires itself based on repeated patterns and behaviors. The more you practice calm, resilience, and intentional habits, the stronger those neural pathways become. Imagine carving a trail through the woods—at first, it’s barely visible, but with every step, it becomes clearer and easier to walk.

Unfortunately, many of the habits that feel normal during burnout—saying yes to everything, pushing through without rest, or numbing with scrolling or caffeine—reinforce stress responses and keep us stuck. But here’s the good news: changing even one habit can create a ripple effect that transforms how you feel.

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The Big Three Habits for Burnout Recovery

When it comes to rewiring your nervous system, three habits stand out: stillness, movement, and play. These practices help balance your nervous system, recharge your energy, and reconnect you to joy.

1. Stillness: Cultivating Calm in Chaos

Stillness is like hitting the reset button for your nervous system. It gives your brain and body space to recover from the constant stimulation of daily life. By practicing stillness, you activate your parasympathetic nervous system—the calming, “rest and digest” mode.

Try this:

• Spend 5 minutes deep breathing or practicing mindfulness. Use the 5-5-7 breathing technique: inhale for 5 counts, hold for 5, and exhale for 7.
• Journaling prompts like “How does my body feel today?” or “What’s one thing I need less of?” can help you tune in and release mental clutter.

2. Movement: Release Stress and Build Energy

Moving doesn’t have to mean a high-intensity workout—it can be as simple as stretching, walking, or dancing. Movement helps release pent-up stress, boost endorphins, and re-energize your body.

Try this:

• Gentle yoga or 10 minutes of stretching in the morning.
• A quick walk after lunch to reset and re-energize.

3. Play: Bringing Joy Back Into Your Day

Play isn’t just for kids—it’s a critical piece of burnout recovery. It reminds your nervous system what safety and fun feel like, helping you shift out of survival mode.

Try this:

• Spend 10 minutes on a creative hobby like doodling or playing with your kids.
• Sing along (badly is fine!) to your favorite song and let yourself have fun.

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Other Habits to Expand Your Capacity

In addition to the Big Three, small changes like adjusting your caffeine and alcohol consumption or practicing emotional regulation can make a huge difference.

Caffeine and Alcohol:

• Caffeine spikes stress hormones, while alcohol disrupts sleep. Both can keep your nervous system stuck in overdrive.
• Try having your first cup of coffee after breakfast or swapping one drink for herbal tea.

Emotional Regulation:

• Suppressed emotions don’t disappear—they linger in your body as tension, anxiety, or even pain. Honoring and releasing your emotions creates space for calm and balance.
• Journaling or practicing EFT (tapping) can help you process feelings and interrupt stress patterns.

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Start Small and Build Momentum

Burnout recovery isn’t about doing it all at once. Choose one habit—like daily stillness or mindful movement—and commit to trying it for a week. Use the habit tracker in the Nervous System Reset Guide to reflect on how it impacts your energy, mood, and overall well-being.

If you’re ready to go deeper, join us in the Burnout Recovery Blueprint this January. In this 12-week program, we’ll break down these habits step-by-step and tailor them to your life. Early enrollment comes with exclusive bonuses, so jump on the waitlist (link in the show notes) to save your spot!

The Shift to Thriving

Burnout recovery isn’t about big, dramatic overhauls—it’s about small, consistent shifts that build over time. Every time you choose stillness, movement, or play, you’re carving a new path for your brain and body. You’re rewiring your nervous system to respond to life with calm, clarity, and resilience.

So, take that first step. Choose one small habit to integrate today, and trust that these moments of care and intention will transform how you feel. Your journey from surviving to thriving starts now.

DOWNLOAD THE NERVOUS SYSTEM RESET GUIDE

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