Burnout and PTSD: How to Recognize It and Practical Coping Strategies

Burnout is a common experience for many, but for individuals with PTSD, it can manifest in unique and overwhelming ways. The combination of emotional exhaustion, hypervigilance, and past trauma can make burnout feel inescapable. In this post, we’ll explore how burnout presents in people with PTSD, why it happens, and practical coping strategies to help manage it.

How Burnout Manifests in People with PTSD

Burnout in individuals with PTSD often looks different from typical exhaustion. Instead of just feeling “tired,” it can include:

• Heightened Hypervigilance – Feeling constantly on edge, as if danger is around every corner.

• Emotional Numbness – A shutdown response where emotions feel dulled or disconnected.

• Intense Irritability or Anger – Small stressors trigger disproportionate frustration or rage.

• Severe Fatigue – Deep exhaustion that isn’t resolved with rest, often due to poor sleep quality.

• Increased Flashbacks or Intrusive Thoughts – Trauma memories may resurface more frequently.

• Avoidance and Isolation – Withdrawing from loved ones and activities to conserve energy.

• Physical Symptoms – Headaches, muscle tension, digestive issues, or an overall sense of being unwell.

Why PTSD Increases Burnout Risk

People with PTSD are more prone to burnout because:

• Their nervous system is already dysregulated. The brain stays in fight-or-flight mode longer, making it harder to relax and recover.

• They often overextend themselves emotionally. Many are hyper-independent or feel pressure to “prove” their worth, leading to overwork.

• They may struggle with boundaries. Trauma survivors often feel guilty for saying no, leading to emotional and physical overload.

• Sleep disturbances prevent full rest. PTSD-related insomnia or nightmares reduce the body’s ability to recover from daily stress.

Daily Coping Strategies for Managing Burnout

Regulate Your Nervous System

• Try somatic exercises like shaking, stretching, or deep breathing.

• Use grounding techniques such as 5-4-3-2-1 (naming five things you see, four things you touch, etc.).

• Engage in mindful movement like yoga or walking in nature.

Prioritize Rest Without Guilt

• Set a consistent sleep routine to improve sleep quality.

• Allow yourself guilt-free breaks—your worth isn’t tied to productivity.

• Take 10-minute reset pauses throughout the day to breathe and decompress.

Create Healthy Boundaries

• Practice saying “I can’t take that on right now” instead of overcommitting.

• Reduce exposure to stressful situations, even if it means limiting social media or certain conversations.

• Recognize people-pleasing tendencies and remind yourself that rest is necessary, not selfish.

Fuel Your Body and Mind

• Stay hydrated and eat balanced meals to avoid energy crashes.

• Use adaptogens or supplements (as recommended by a professional) to support adrenal function.

• Listen to calming music, nature sounds, or binaural beats to soothe your system.

Engage in Small Acts of Self-Compassion

• Speak to yourself as you would a friend—acknowledge your struggles without judgment.

• Journal your feelings to release internalized stress.

• Create a “comfort list” of small, soothing activities like sipping tea, using a weighted blanket, or lighting a candle.

Final Thoughts

Burnout is not a sign of weakness—it’s a sign that your body and mind need care. If you’re experiencing PTSD-related burnout, small, intentional daily practices can help restore balance. Healing is a journey, and you don’t have to navigate it alone.

Book Recommendation: The Body Keeps the Score by Bessel van der Kolk—an insightful look into how trauma affects the body and practical ways to heal.

Which of these coping strategies do you already use? Let’s talk in the comments!