Burnout Recovery Workbook
A practical, evidence-based burnout recovery workbook to help you understand what burnout is, where you are in it, and how to build a realistic path to recovery.
One payment, instant PDF, yours to keep.
Always saying yes,
and running on empty?
You keep going because people are relying on you. Saying no feels selfish, asking for help feels like failing, and stopping feels impossible until everything is done. Meanwhile the tiredness is not shifting.
You cannot switch off
Even on a day off, your mind is still at work, still running through what you should be doing.
Saying no feels impossible
Limits feel unkind, so your capacity quietly shrinks while the demands stay exactly the same.
Rest is not restoring you
A weekend or a holiday helps for a day or two, then the exhaustion comes straight back.
You are not sure what this is
Burnout, stress, low mood or just a hard season? It helps to know before you decide what to change.
This workbook helps you work out what is happening, why it has built up, and what to change first. It was written by Dr Lucy Rymer, a HCPC-registered Counselling Psychologist, and it is designed to be filled in, not just read.
content and tools
ACT and CoR theory
reconnect with what matters
for your first week
Real pages,
ready to fill in
This is what you will be working with. Every page can be filled in on screen or printed and written on by hand.
Pages shown at reduced size. Your PDF is the full 13-page A4 workbook.
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 areas, with a 1 to 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 on screen or printed and filled in by hand.
Not just information.
Real tools for recovery.
Written to be useful on a tired day. 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.
- ✍️
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
Who it’s for
People in the early to middle stages of burnout who want to understand their own patterns
Anyone working on their wellbeing independently or alongside therapy
Practitioners looking for a structured resource to use with clients
If you are finding it hard to function day to day, please speak to your GP or a qualified professional. This workbook can sit alongside that support, not replace it.
Two pages dedicated
to values work
One of the most distinctive parts of this workbook is the ACT-informed values section. Rather than only managing symptoms, it helps you identify what matters most to you and where your life has drifted out of line 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 to 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?
Get the full 13-page workbook and begin building a path back to yourself.
- 13-page A4 PDF workbook, ready to download as soon as you have paid
- Burnout self-assessment, stage identification and ACT values work
- Fillable 7-day reset plan and personal recovery summary
- Fill it in on screen, or print it and write on it by hand
- Written by Dr Lucy Rymer, a HCPC-registered Counselling Psychologist
- No subscription and nothing to cancel
Secure checkout on Gumroad. A self-help workbook, not therapy or medical advice. Any trouble with your download? Contact me and I will help.
Looking for something free? The 5-Day Overthinking Reset is a separate free guide (about overthinking, not burnout) when you join the newsletter.
New to burnout? Read what burnout is, why it happens and how to recover, or why people-pleasing and burnout go together.