Burnout: How to Manage Your Nervous System Before it Manages You

by Claire Plumbly

If we just keep on going in a frenzied state of busyness, our nervous system eventually gets overwhelmed and we experience a trauma response. This changes how we think, feel and behave, making it difficult for us to carry out tasks or practise self-care strategies like boundary-setting and mindfulness. We lose motivation and interest in things we used to enjoy and become trapped in a state known as learned helplessness, unable to see solutions, sometimes unable to care. We still operate, but in autopilot mode, prone to making mistakes and to toxic behaviour that impacts our professional and personal relationships.

Drawing on polyvagal theory and her professional insights as a trauma therapist working with clients experiencing burnout, Clinical Psychologist Dr Claire Plumbly
- The signs and stages of burnout
- Why it stifles our abilities to interact, make decisions, solve problems or be productive and creative
- Common causes, from using busyness to cope with emotions to perfectionism and the draining impact of monotonous work
- How one burnt out nervous system impacts the nervous systems around it - a phenomenon called co-regulation
- How to work in sympathy with your nervous system and benefit from a healthy level of stress to remain effective
- How compassion supports your nervous system to overcome burnout

Genres: Nonfiction, Self Help

304 pages, Paperback

First published July 18, 2024

Reviews

[Miss C · Rating 5 out of 5]

I have really enjoyed this book and found it so helpful. I bought it as I work with neurodivergent people, many of whom are regularly experiencing burnout. I wasn't sure how relevant it would be to Autistic and ADHDer's experience of burnout, but I needn't have worried. The book takes really complex ideas and makes them straightforward.

This book covers the impact that alexythimia and differences in interoception may have on noticing and naming what is happening in our bodies, which is so important for neurodivergent people. The book explains the polyvagal theory and the impact of trauma. But perhaps most importantly, it helps reframe burnout as something caused by a nervous system being in a constant state of stress, rather than a person not trying hard enough. All of this is so relevant to everyone in this modern world, and particularly to neurodivergent folk who experience so many more daily environmental and sensory challenges and stressors.

Most importantly, this book gives helpful and manageable strategies to begin to notice and take compassionate steps to manage burnout. This meant that the main feeling of reading this book is one of optimism and hope. The examples used are relatable, and I found myself taking many useful things from this book for myself as well as for my work. A brilliant read.

[Hannah · Rating 5 out of 5]

Eye-opening, helpful and reassuring. Felt like therapy in a book. I was really impressed with it! Definitely one to read with a highlighter to hand.

[Nuno Gomes · Rating 5 out of 5]

I enjoyed the book. It gives very practical tips for various burnout origins. Quite practical.

[archi_book]

Duża dawka wiedzy i narzędzi, ale w bardzo przyswajalnej formie. Ogromne znaczenie dla mnie miał przytoczony przypadek architekta.

[claireo · Rating 3 out of 5]

A helpful reality check but didn’t actually offer that much concrete advice lol

[Molly · Rating 4 out of 5]

4.5⭐️
One of the best psychology books I've read, I thought this was really great. Really accessibly written, engaging and informative. One I'll come back to lots for both work and myself!!

[Floriana Reinikis · Rating 5 out of 5]

As a Clinical Psychologist specialising in Autism and ADHD across the lifespan, I have worked with many neurodivergent individuals who have been misdiagnosed with depression, anxiety, or generalised stress, when in fact their experiences were better explained by burnout. While Burnout by Dr Claire Plumbly does not explicitly focus on autistic or ADHD burnout, I found it to be one of the most comprehensive, compassionate, and clinically relevant resources available for understanding the emotional, psychological, and physiological toll of burnout—particularly as it applies to those whose nervous systems are consistently overwhelmed.

What stood out to me was the book’s accessible and non-pathologising tone. Dr Plumbly offers a deeply human and psychologically informed perspective on burnout, exploring not just the outward symptoms but the internal and external forces that lead to chronic overload. Her descriptions of the nervous system’s role in burnout—particularly the impact of sustained sympathetic activation and the freeze response—align closely with what many neurodivergent individuals experience, even if not explicitly labelled as such in the book.

I was particularly impressed by the integration of concepts from Polyvagal Theory, Compassion Focused Therapy, and Acceptance and Commitment Therapy (ACT)—approaches that I have found immensely effective in my therapeutic work with neurodivergent clients. These frameworks offer grounding and practical strategies for supporting individuals in understanding their nervous system, tuning into their values, and treating themselves with kindness rather than blame.

I found Burnout incredibly helpful and easy to read, and I now recommend it regularly to my clients—both as an audiobook and a physical copy. The feedback has been overwhelmingly positive, with many clients saying that the language and descriptions resonated with them deeply, often giving voice to experiences they had struggled to articulate themselves.

This book is a valuable resource for clinicians, educators, and especially for neurodivergent individuals navigating a world that often pushes them toward unsustainable demands. While not written exclusively with ADHD or autism in mind, it provides insights and tools that are highly relevant and affirming. I believe it fills a much-needed gap in the conversation around burnout—and I hope it reaches even more people who need it.

[Becky Dua · Rating 5 out of 5]

This book is a real gem for anyone who's ever felt completely burnt out by the craziness of modern life. Dr. Claire Plumbly, who’s a clinical psychologist and trauma therapist, breaks down what burnout actually is and why it’s so hard to snap out of. She uses something called polyvagal theory (don’t worry, she explains it clearly) to help readers understand why our nervous systems can end up feeling so stuck and frazzled.

Claire doesn’t just stop at the “why”—she gives you practical ways to rebuild and calm your nervous system. The book is packed with tools and strategies that make you feel like, “Okay, I can actually do this.”

For me, this book was extra special because Claire was my therapist for three years. Her guidance totally changed the way I handle stress and tough situations, and this book felt like she was right there, cheering me on again. It’s clear, compassionate, and super relatable—like a guidebook for anyone who feels burnt out and wants to feel human again.

By the time you finish, you’ll not only understand burnout better, but you’ll also have real tools to thrive in all areas of life—whether it’s at work, at home, or in your relationships. Highly recommend it!

[Kate Oliver · Rating 5 out of 5]

This is SO GOOD - practical, thorough, clear, supportive - just what you need when living through burnout. Dr Claire Plumbly breaks down the experience of burnout, its roots and causes so you can really see and understand it - as a natural response of the body's nervous system, not only our thoughts and feelings, which can be addressed this way too.
As a biologist and trainee psychotherapist I love how this book brings together some of the most core and helpful concepts and tools (attachment styles, polyvagal theory, ACT) into a comprehensive but easy narrative that really practically helps. The book shifts from how to recognise signs of burnout, to the factors involved with triggering it in our bodies and minds, thus making total sense of the later steps you can take to not just address and regulate these signs, but build a groundwork to prevent burnout long-term.
Really excellent writing, accessible (illustrated with case studies of real people), interesting (the author clearly loves and 'gets' this topic), and most of all shows how deeply possible it is to make change.

[Zoe Cameron · Rating 5 out of 5]

I loved this book. The most important thing I learned was that burnout is not my fault. How refreshing is that to hear! As a teacher and mum of two I often find myself rushing between activities and not giving myself the transition time I need to in order to calm myself and prevent overwhelm. Claire describes this as changing gears to enable you to move between the green, amber and red modes of your nervous system, describing the science behind it all. There are plenty of case studies to help relate everything to real-life and I feel like the book is written especially for me. There are so many good tips and bite-sized pieces of advice, that can be put into practice straight away. Everyone should read this book – it is so helpful for anyone experiencing a contemporary fast paced lifestyle.

[Izabella Wardle · Rating 3 out of 5]

Burnout by dr Claire plumbly
This book is good if you have just started to realise you are struggling in work and every other day to day life and tasks. It helps you recognise a lot of emotions and it s good that if you are struggling to find a diagnosis instead of getting a label by the docs and saying it’s anxiety when really it is just burnout. This book will help you explore loads of emotions physical symptoms and tools to help you with burnout or even a little bit of anxiety , I do not recommend this book if you have severe anxiety or depression or any other mental health that is severe this is more for people who just can’t deal with a lot of stress really. This book will give you guidelines on how to be a better work colleague, parent and or friend or partner :)overall it’s more for good communication and setting boundaries within your personal life and work life.

[Teddy · Rating 5 out of 5]

I’d heard the author talking on the Dirty Mother Pukka podcast a few months ago, when she did a tapping exercise with the hosts, so I wanted to get this book and learn how to do it for myself.

I’ve tried reading books on stress and burnout before, but this one has really stayed with me. It’s linked up dots for me in a way that I hadn’t considered before- like why I get stuck procrastinating for ages when I’ve got tons to do, and I why I get panic attacks - I sensed I was burnt out (as I’m always so exhausted) but this book clearly explained what’s going on in my brain and how those other things are all connected to it, plus ideas for managing it that are practical.

I’ve noticed that I am being kinder to myself now… this is a big deal for me.

[Alice · Rating 5 out of 5]

Reading this book felt like being walked through a path to recovery. It explained burnout in very simple terms and with great compassion. It is packed with lots of ideas about how to recover, including how to notice when burnout is approaching, reconnecting with values and other people and exercises for finding peace. Amongst the cases studies there will be one that will resonate for everyone. I have already send the book to several friends - if you know someone who is struggling, this is the perfect caring gift!

[Julia · Rating 3 out of 5]

This book highlights some important concepts to addressing burnout like understanding the internal and external factors causing burnout, the impact of trauma, nervous system deregulation, and tools to take care and regulate (self-compassion, ACT and working towards your values, boundaries, etc). However I found it quite wordy and repetitive, which makes it more difficult to follow, digest, and apply the key ideas.

[Vivian · Rating 5 out of 5]

This book is such a great resource for anyone going through burnout, recovering from burnout or simply interested in learning more about their nervous system stress responses and how to support these.
It has helped me tremendously to go deeper into the 'why' of many of my responses that have led me to burnout, gain more knowledge about how the internal and external pressures work in our lives and also get lots of practical tools to help me care for myself and my needs better.

[Heather Darwall-Smith · Rating 5 out of 5]

In Burnout, Dr. Claire Plumbly brings both clinical insight and deep compassion to one of the most pressing health crises of our time – Burnout. Being able to understand what Burnout actually is and how it is affecting your nervous system is essential so that you can take the next step and the next and then the next. This book is a deeply thought through tool - essential reading if you find yourself anywhere near the Burnout zone.

[Brandon Baker · Rating 5 out of 5]

What an amazing read! Very informative of the underlying processes and strategies to overcome burnout. I love that it also included multiple examples to show you that burnout can take many forms - would highly recommend.

[Anna Rose · Rating 5 out of 5]

An absolutely fantastic book that we all need to read. In this fast paced world we are all faced with the possibility of burnout. Claire shares the research and the steps to supporting yourself in this simply brilliant book. It’s a must read.

[Dr Caroline · Rating 5 out of 5]

Brilliantly practical and accessible book mapping out what burn out is, what the costs are, how to prevent it, and how to recover from burn out. Highly recommend,

[Tracey · Rating 5 out of 5]

A brilliant read on chronic stress and burnout - both understanding it and dealing with it. Very readable yet comprehensive. Highly recommend.

[Hew Parham · Rating 4 out of 5]

A very useful guide. Clear and well set out.

[Nik · Rating 5 out of 5]

Recommended by a friend & it was really useful to explore all aspects of burnout, why it occurs & how to recover.

[Reader · Rating 5 out of 5]

This is a thorough and accessible portrayal of the science and practice behind our tricky brains. Dr Plumbly breaks down topics to help define and differentiate important terms and offers practical solutions of how to soothe a stressed state. She goes beyond simple solutions to help the reader consider the deeper source of the stress and threat responses that each individual may encounter. This explanation can help individualise and validate the reader’s own experiences to find personal strategies. A fantastic read!

[Sophie · Rating 5 out of 5]

I found this book incredibly helpful and informative, particularly how accessible and supportive the language is and practical steps you can incorporate into your every day life. I’ve been recommending it to a lot of my friends since!

[Irina · Rating 5 out of 5]

A well-structured and deeply informative book. It helps you understand the deeper reasons behind burnout and how it connects to the way we work and live as adults.