Lesson 1
Understanding What Brought You Here
In this opening session, you'll discover what burnout actually is and why it's so much more than just feeling tired. Together, we will walk through the five stages that lead from enthusiasm to complete exhaustion, helping you recognise where you are right now.
You'll learn about the common patterns — perfectionism, people-pleasing, ignoring warning signs — that feed burnout, and why you couldn't simply "snap out of it" when people told you to relax. Most importantly, you'll understand that you didn't fail. Your body insisted on rest, and that's wisdom, not weakness.
This session gives you the clarity and self-compassion needed to begin your recovery journey.
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Lesson 2
Recognising The Signs Of Burnout
Today, you will gain a comprehensive understanding of burnout's warning signals across four key areas: physical, emotional, behavioural, and cognitive. You will learn why your chronic tiredness doesn't improve with rest, why you may feel emotionally numb, and why simple tasks have become impossibly difficult.
We will explore the thought patterns and behaviours that make burnout worse — from perfectionism to poor boundaries — and why these patterns are learned, which means they can be unlearned. By the end of this session, you will be able to identify your strongest symptoms without judgment, understanding that they are messages from your body, not personal failures. This awareness becomes your foundation for future protection.
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Lesson 3
The Timeline Truth
In this session, you will learn the uncomfortable but liberating truth that recovery cannot be rushed. There is no fixed timeline, and comparing yourself to others only creates more stress. You will discover why asking "when will I be better?" keeps you stuck, and how shifting to "what do I need today?" opens the path to genuine healing.
Together, we will explore why active and passive rest are the foundation of recovery, not laziness, and how to permit yourself to heal without guilt. You will also gain practical lifestyle foundations—treating yourself like you would treat a friend, nourishing yourself properly, and being mindful about your choices. This session frees you from timeline pressure and helps you trust that recovery will unfold at exactly the pace your body needs.
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Lesson 4
Taking Back Control
Today we will discover together how you can rebuild your sense of capability through very small actions. When everything feels overwhelming, you start small and see why completion matters more than the size of the task, and how these tiny victories send powerful messages to your brain: you are capable, you're not broken, you're rebuilding. We will explore real examples that work and introduce a daily practice of acknowledging three things you accomplished, no matter how insignificant they sound. This session reconnects you with your capacity to act and choose, creating momentum without overwhelming you.
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Lesson 5
Building Your Bamboo Plan
Today I will help you create a flexible recovery plan that bends without breaking. We will explore why rigid plans fail during recovery and introduce the bamboo approach: strong in intention, flexible in execution. You will discover how to create three-level options for any activity—what to do if you have energy, if you're managing, or if you're struggling. This framework removes the pressure of fixed commitments and eliminates guilt when you need rest. Both active days and rest days become success when they honour what's true for you today. This session transforms planning from a source of failure into a tool for sustainable progress, freeing your energy for actual healing.
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Lesson 6
Rebuilding Your Physical And Mental Strength
In this session, you will discover the delicate balance of when to rest and when to gently push yourself. We'll explore how to rebuild physical strength starting impossibly small—from walking to the end of the street to eventually running, swimming, or whatever calls to you. You'll learn how to expand your mental capacity gradually, from reading for ten minutes to tackling difficult conversations and setting boundaries. We'll discuss reconnecting with your emotions and old passions that you may have abandoned. Most importantly, you'll create your personal early warning system—learning your specific signals so you can spot stress building before it becomes burnout again. This session equips you with lifelong protection skills.
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Lesson 7
The Return To Yourself
In this final session, we bring everything together and look at what recovery truly means. You will understand that you are not going back to who you were before—you are becoming someone wiser who knows how to protect themselves. We will explore your new definition of success, the profound wisdom you've gained through this journey, and how to maintain the boundaries necessary to stay well. You'll see that recovery is an ongoing practice, not a destination, and gain clarity on building a life that makes burnout less likely. The session concludes with a comprehensive summary of all seven sessions, giving you a complete reference guide you can return to whenever you need support and reminders.
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