Burnout and Complex Trauma

Recognizing the Signs and Finding Healing

Burnout is a state of chronic physical, mental, and emotional exhaustion that arises from prolonged stress and the need to remain strong under intense pressure. It is not a sign of weakness or laziness but rather a consequence of staying in a heightened state of alertness for too long. When we remain in the autonomic nervous system’s fight-or-flight mode for extended periods, it can lead to burnout, which manifests in a wide range of physical, emotional, and cognitive symptoms.  

Burnout has become a global problem—almost 50% of people talk about being burnt out. Watch the video to learn more.

Burnout is a growing global issue. Studies show that at least 50% of individuals, including physicians in North America, Australia, and six other countries, report feeling burnt out. Additionally, 85% of businesses have noted decreased employee productivity over the past year, with burnout being a major contributing factor.  

SYMPTOMS OF BURNOUT 

Burnout can affect every aspect of your life. Here are some common symptoms to watch for:  

Physical Symptoms  

- Sleep issues: Trouble falling asleep, difficulty staying asleep, or feeling persistently tired even after a full night’s rest.  

- Chronic fatigue: Feeling drained no matter how much you rest.  

- Frequent headaches or migraines.  

- Chronic muscle pain, cramps, and spasms.  

- Irritable bowel syndrome (IBS) or digestive issues.  

- Frequent illness: A weakened immune system leading to recurring colds, infections, or other ailments.  

- Appetite changes: Either low appetite or constant hunger, even after eating.  

Emotional Symptoms  

- Irritability: Increased frustration, anger, and low patience.  

- Emotional outbursts: Feeling explosive over minor incidents.  

- Constant anxiety: Feeling on edge or overwhelmed.  

- Low mood: Early signs of depression, hopelessness, or apathy.  

- Emotional numbness: Feeling detached or withdrawn from others.  

- Increased self-doubt: Feelings of inadequacy, failure, or worthlessness.  

Cognitive Changes  

- Brain fog: Difficulty concentrating, processing information, or finding the right words.  

- Memory problems: Frequently forgetting what you were saying or doing.  

- Indecisiveness: Struggling to make even simple decisions.  

- Negative thought patterns: Worst-case scenario thinking or critical self-talk.  

Behavioral Changes  

- Procrastination: Avoiding tasks or responsibilities.  

- Social withdrawal: Isolating yourself from family, friends, and social activities.  

- Excessive stamina: Overworking yourself, even at the expense of your health.  

- Neglecting self-care: Skipping meals, pulling all-nighters, or ignoring basic needs.  

- Relational issues: Increased tension, low sex drive, or resentment toward loved ones.  

Personal Wellbeing Issues  

- Lack of purpose: Feeling unmotivated or disinterested in work, hobbies, or relationships.  

- Pessimism: A sense of hopelessness or suspicion toward others.  

THE LINK BETWEEN COMPLEX TRAUMA AND BURNOUT  

For individuals with a history of complex trauma, burnout can feel even more overwhelming. Complex trauma symptoms—such as emotional dysregulation, hypervigilance, and difficulty trusting others—can exacerbate the effects of burnout. When complex trauma and burnout intersect, it creates a cycle of exhaustion, emotional pain, and disconnection from oneself and others.  

Understanding this connection is crucial for healing. Burnout isn’t just about overworking; it’s often rooted in unmet physical, emotional, and spiritual needs that stem from past trauma.  

Healing burnout begins with prioritizing your physical, emotional, and spiritual needs. Every human has 12 basic needs that must be met in healthy ways to experience overall well-being and wholeness. Leaving these needs unmet can lead to burnout, illness, and broken relationships.  

Physical Needs  

1. Food & Water: The most basic needs that fuel your body and mind.  

2. Pleasure: Experiencing positive emotions through activities that release “feel-good” chemicals like oxytocin, serotonin, endorphins, and dopamine.  

3. Sex & Procreation: Developing a healthy understanding of intimacy and boundaries.  

Emotional Needs  

4. Acceptance, Respect, Nurturing, Love, Comfort: Feeling understood, validated, and comforted during difficult times.  

5. Relationships & Belonging: Building authentic connections with others who accept you as you are.  

6. Security, Safety, Justice: Feeling physically, emotionally, and spiritually safe.  

7. Purpose & Significance: Discovering your passions and where you fit in the world.  

8. Rest & Relaxation: Prioritizing self-care and downtime to recharge.  

9. Beauty: Surrounding yourself with things that inspire joy and awe.  

Spiritual Needs  

10. Sense of Awe & Wonder: Connecting with something greater than yourself.  

11. Higher Power, Meditation, Interconnectedness: Exploring your spiritual side to cultivate humility, empathy, and peace.  

12. Contentment, Wholeness, Happiness, Satisfaction: Achieving a sense of fulfillment when all your needs are met.  

TOOLS FOR HEALING BURNOUT  

To heal from burnout, it’s essential to address the root causes and rebalance your nervous system. Here are some effective strategies:  

- Somatic Therapies: These therapies focus on releasing stored trauma in the body and calming the nervous system.  

- Polyvagal Therapy: This approach helps rebalance your nervous system, shifting you from fight-or-flight mode to a state of calm (parasympathetic nervous system).  

- Healthy Boundaries: Setting limits to protect your energy and prevent relapse into burnout.  

- Self-Care Habits: Prioritizing rest, nutrition, and activities that bring you joy.  

- Professional Support: Working with a counselor, coach, or therapist who understands complex trauma and burnout.  

Remember: You are fragile. You have limitations. But with the right tools and support, you can heal, rebuild, and thrive.  

Additional Resources to Support Your Journey

You don’t have to navigate this path alone. Explore these resources designed to support and empower you:

- ALIGN Courses: Practical, self-paced, trauma-informed tools to help you navigate recovery with clarity and confidence.

- Article: Read “The 12 Essential Needs for Healing from Complex Trauma” for actionable insights into overcoming trauma’s long-lasting effects.

Healing is a journey of self-discovery and empowerment. You don’t have to walk it alone. Let’s take the first step together.