Burnout
Reset™
For the version of you that is still showing up — but barely.
Created by a registered nurse
How have you been lately?
There are no wrong answers here. Just honest ones.
Select everything that's been present for you lately.
When did you last feel like yourself — at work or outside it?
Has caring started to cost more than it gives back?
Tap Yes, Sometimes, or Not really — whichever feels true today.
I feel less moved by situations that used to affect me.
I go through the motions without feeling fully present.
I find it harder to feel empathy than I used to.
I carry patients or clients home with me in my mind.
I feel like I've used up everything I had to give.
Come back to yourself
Choose what your nervous system needs right now.
Four counts in, four hold, four out, four hold. A gentle reset for an overstimulated system.
After a long shift, this brings you back into your body and out of the mental replay.
Look around. Name 5 things you can see right now — colours, shapes, textures.
Find 4 things you can physically feel — the chair, your clothing, the temperature of the air.
Pause. What 3 sounds can you hear right now — near or far?
Notice 2 scents — even faint ones. Fresh air, your skin, something nearby.
One taste — even just the inside of your mouth. Take a slow breath.
Read each one slowly. Let your body respond at its own pace.
Close your eyes if that feels safe. Picture a place — real or imagined — where you feel completely at ease. It might be a room, a stretch of beach, a garden, a chair by a window. Notice what you can see there. What the air feels like. What sounds exist there, or whether it's quiet. You are allowed to stay here for a moment. This place is yours.
Small acts of care, organised by the time you have. Tick what you've done.
"There's a difference between a hard week and a pattern. If this has been going on for a while, you don't have to carry it alone."
"Reaching out for support is something you'd encourage in any patient. You are allowed to apply that same care to yourself."
Leave it at the door
A ritual for before — and after. Choose your mode.
"Before you walk in — a moment to prepare."
"Before you carry today home — put it down here."
"That shift is complete. You gave what you had.
You are allowed to leave it here."
Understanding your inner world
"Your nervous system isn't broken. It's been responding perfectly to an impossible amount of input."
Understanding what's been happening
Tap through the six stages at your own pace.
Nurses absorb an enormous amount of sensory and emotional input every shift.
Tap anything that resonates.
Loud environments feel harder to tolerate than they used to.
I crave silence or alone time after work more than I used to.
Small things feel disproportionately overwhelming sometimes.
"If any of these feel familiar, you're not fragile — you're full. The sensitivity you're experiencing is what happens when a caring person has absorbed more than any one person should carry. It deserves acknowledgement, not judgment. The Reset section was made for this."
Your private space
Write without editing. There are no wrong words here.
"Your journal is waiting. There's no pressure — just space."
Watch yourself come back
"Small things, tracked honestly, tell a story you might not otherwise notice."
Days checked in this week
"Your tracker suggests your reserves have been low for a little while. That's worth paying attention to — gently, without judgment."
Your gentle recovery map
"Recovery from exhaustion isn't a productivity sprint. It's a series of small, permission-based returns to yourself."
What is your body and mind telling you right now?
Describe how you've been feeling — without minimising it.
What is one thing you can stop, reduce, or hand back this week?
Not forever. Just for now. What can wait?
Rest isn't just sleep. What does real rest look like for you?
Describe one form of rest that actually restores you.
What made you feel human before burnout took hold?
One thing from your life before — that you miss, or want back.
What is one thing you can put in place so this doesn't happen again?
A boundary, a habit, a conversation, or a change.
Not a big thing. A tiny one. Tap what calls to you, or write your own.
Your Burnout Reset Kit
Export, print, or download your personal recovery data.
About Burnout Reset™
A premium wellness companion for nurses, carers, and healthcare workers experiencing emotional exhaustion, compassion fatigue, and nervous system overload. Includes Check-In · Reset · Shift Debrief · Nervous System Education · Journal · 7-Dimension Tracker · Recovery Map · Full Export Suite.