After the Fire: Gentle Recovery After Burnout
After collapse, the world goes still. The forest has burned, the air is smoky, and everything feels stripped bare. This is the beginning of recovery.
Through my work in burnout recovery coaching and nature-based ADHD coaching, I have learned that recovery is not about bouncing back. It is about growing differently, more slowly, and more consciously.
The first stage is radical rest. For those living with ADHD, autism, or chronic fatigue, this means surrendering to deep rest without guilt. I call this root time, a period where you let yourself lie fallow. This might look like turning off your phone, time off work, restful nature emersion (like laying in a hammock in the garden) or Yoga Nidra, which helps restore balance when sleep is elusive, guiding the body from stress into calm. Rest is not weakness, it is medicine.
As energy slowly returns, I use gentle physical rituals. Epsom salt baths relax the muscles and help the body release tension. A few drops of lavender oil calm the senses when dropped onto a pillowcase. I practise self-massage using almond or sesame oil with a few drops of lavender to reconnect with my body after periods of disconnection. Opening the windows and feeling the outside air on my face and in my lungs can let in nature for a few minutes, grounding me. These small acts of touch and scent remind the body that it is safe again.
Nourishment is the next layer. Recovery requires steady, plant-based food rich in colour and nutrients. Lentil stews, porridge or oaty snack bars, roasted roots, and herbal infusions of rosemary or skullcap support both energy and digestion. Food becomes a ritual of self-trust rather than control. Emotional nourishment too, through nature, creativity, or solice, is essential.
Autistic burnout deserves special mention because it is fundamentally different from ordinary burnout. It is not caused only by overwork and/or over-exertion, but by long-term masking, sensory overload, and the pressure to appear fine in a neurotypical world. The symptoms often include deep exhaustion, increased sensitivity, communication loss, and a collapse of executive function. The recovery needs are different too. Autistic burnout requires longer rest, low sensory input, minimal demands, and the freedom to unmask completely. For my autistic and AuDHD clients, safety always comes before strategy. Nervous system regulation comes before action.
Emotional recovery involves composting the old version of yourself. Through neurodivergent coaching in the UK, I help clients explore who they are beneath their roles in the family / workplace or their productivity. We ask which parts can be released and what wants to grow now. Recovery becomes a creative act, and many people find creative practice theraputic and healing.
When energy begins to return, gentle pacing helps hold structure. I use energy mapping, body doubling, and a dopamenu to maintain balance. Access to Work coaching, for UK folks, can help fund this process for ADHD and autistic adults who need structured support to rebuild sustainably.
Certain herbs become allies in this phase. St John’s Wort supports emotional steadiness, rosemary restores circulation, yarrow protects and strengthens boundaries, and skullcap calms the nerves. They act as gentle gardeners tending the new growth.
Burnout, especially autistic burnout, is not failure. It is the body asking to be rewilded. Through Earth Coaching, I offer burnout recovery coaching, nature-based ADHD coaching, and chronic illness coaching for neurodivergent adults across the UK. In Southend-on-Sea in Essex, I offer ‘Walk & Talk’ sessions in nature. Together, we rebuild your rhythm and help you return to your natural pace.
If you’re looking to start recovery from burnout, book your free discovery session today.
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