Yes, burnout is systemic. And needs to be urgently addressed on that level. It is a sign that something in the system has been unsustainable for too long, not a reflection of who you are.
I’m saying this because I see how when burnout turns into self-blame, recovery becomes much harder.
But burnout still wreaks havoc on life.
It spills into relationships, health, and decision-making. It drains joy, dulls warmth, and narrows the world.
Here’s what helps – not as advice, but as ways to reduce harm:
Most advice for lowering cortisol suppresses arousal instead of restoring regulation.
That is why people either stay keyed up or collapse into numbness, fatigue, or emptiness.
The core principle
Cortisol should not be forced down. Forcing cortisol down with sudden relaxation, breathing etc flatlines us : moving us into numbness, emptiness and more exhaustion(because we are finally allowed to feel it).
This causes shutdown :
– forcing relaxation
– dissociation based meditation
– excessive breath slowing too early
– passive rest with rumination
– collapsing into screens or sleep
– These interrupt stress without completing it.
Cortisol needs to complete its cycle so restfulness can take over.
Emptiness happens when depleted systems stop producing cortisol.
Restfulness happens when stress resolves.
This IS the state you are aiming for
settled
present
available
alive without urgency
This is cortisol resolving, not disappearing.
✨ The regulation sequence that works
🌿 Discharge before stillness
Move stress out before asking the system to be quiet.
Brisk walking, shaking, short strength effort, humming or sighing.
🌿Downshift gradually
3 to 5 minutes rhythmic movement
3 minutes slower movement
then stillness
Abrupt stops cause collapse.
🌿Anchor awareness in the body
Stillness is somatic presence, not mental quiet.
Sit upright. Feel weight. Notice sensation. Let thoughts pass.
🌿 Use breath to invite, not command
Inhale naturally.
Exhale with soft sound.
Let length emerge on its own.
Allow alert stillness
If you feel foggy or flat, you went into shutdown.
Reintroduce gentle movement.
✨ Simple daily practice – 10 to 12 minutes
4 minutes movement
2 minutes slower movement
4 to 6 minutes upright stillness
Do this after work, not before bed.
Rest happens when the body knows vigilance is no longer needed.
by bridgetothesoul