Burnout
Recovery
Workbook
A practical, evidence-based workbook to help you understand what burnout is, where you are in it, and how to build a realistic path to recovery.
Newsletter subscribers receive a free digital download at the start of each month.
content and tools
ACT and CoR theory
reconnect with what matters
for your first week
Everything you need
in one place
This workbook takes you step by step: from understanding what burnout is to building a personalised recovery plan you can return to.
What Is Burnout?
The three WHO dimensions of burnout, why it develops, and why highly committed people are most at risk.
Burnout Self-Assessment
A symptoms checklist across cognitive, emotional, physical and behavioural domains, with a 1–10 severity scale.
Which Stage Am I In?
The three stages of burnout with tick-box identification and a guided reflection to shape your response.
What’s Driving It?
Mapping external demands and internal patterns such as perfectionism, people pleasing and difficulty with limits.
Reconnecting with Your Values
ACT-informed values work to help you identify what matters most and where your life feels out of alignment.
Your Recovery Toolkit
Evidence-based strategies for reducing demands, building deliberate recovery, and addressing the patterns that led here.
My 7-Day Reset Plan
A landscape fillable daily planner with space for an intention, a recovery action and an evening reflection for each day.
My Personal Recovery Plan
A one-page fillable summary of your stage, drivers, values and priorities — plus a compassionate reminder for harder days.
Fillable throughout
Every reflection section, checklist and plan is designed to be completed digitally or printed and filled in by hand.
Not just information.
Real tools for recovery.
Written and designed to be genuinely useful. Everything here is grounded in psychological research and built for real life — not generic wellness content dressed up as psychology.
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Evidence-based throughout — drawn from CBT, ACT, and Conservation of Resources theory.
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Fillable and printable — designed to be completed, not just read. Your plan, in your words.
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Compassionate in tone — no shame, no pressure. Burnout is not a character flaw and this workbook treats it that way.
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Built to return to — the personal recovery plan and 7-day reset are designed to be used more than once.
Burnout is not a failure of character. It is a predictable response to unsustainable conditions. The question worth asking is not why you couldn’t cope, but what made the conditions so hard to cope with.
From the Burnout Recovery Workbook, Sennah Psychology
This workbook is for you if…
You are exhausted and suspect it is more than ordinary tiredness
Rest doesn’t seem to restore you the way it used to
You want to understand your own patterns, not just cope with symptoms
You’re working on your wellbeing independently or alongside therapy
Two pages dedicated
to values work
One of the most distinctive elements of this workbook is the ACT-informed values section. Rather than just managing symptoms, it helps you identify what genuinely matters and where your life has drifted out of alignment with it.
A curated values list with 30 options to identify what matters most to you
Alignment scoring for your top three values with gap reflection
Based on the values work used in Acceptance and Commitment Therapy
Where are you now?
Tick symptoms across four domains and rate your overall severity on a 1–10 scale.
What is driving it?
Map the external demands and internal patterns that have made it hard to protect yourself.
What matters most?
Identify your values and score how well your current life reflects each of them.
What will you do?
Build a realistic toolkit and 7-day plan grounded in evidence, not willpower.
Ready to start your
recovery?
Download the full 13-page workbook today and begin building a path back to yourself.
One-off payment · Instant download · Yours to keep
- 13-page professionally designed PDF
- Evidence-based content: CBT, ACT and CoR theory
- Burnout self-assessment and stage identification
- ACT values work across two dedicated pages
- Fillable 7-day reset plan and personal recovery summary
Newsletter subscribers receive a free digital download at the start of each month.