For people in caring professions, trauma can be something we experience on a regular basis. an event doesn’t have to be earth-shattering to be traumatic, and if we let those “little T” traumas build up over time without addressing them, we can find ourselves in a constant sate of fight, flight, or freeze.

When stress and trauma accumulate over time, we can minimise what triggers us and downplay our experience. Each time we do, we deplete our battery, pushing it from the green zone of calm and energy, to the amber zone of fight-or-flight, and if we’re not careful, into the red zone where accessing empathy and compassion – and even good decision-making – is much harder. This is often when burnout appears to come “out of nowhere”.

But there are ways we can disrupt the burnout pattern, and tap into our nervous system to help us in those moments when we’re triggered.

Listen to this episode to

• Understand the impact of “little T” traumas on our nervous system and how they can accumulate over time
• Learn about the importance of recognising and prioritising self-care
• Hear practical tips on how to recharge and avoid burnout

Episode highlights

• [00:03:49] Big T and little T traumas
• [00:06:35] Impact on the nervous system
• [00:08:51] Normalising stress and overworking
• [00:09:58] Giving ourselves space
• [00:11:04] How housekeeping can help with our stress response
• [00:14:27] Saying no to avoid burnout
• [00:15:20] Functional levels of IQ
• [00:17:15] Where is your battery level?
• [00:20:34] Burnout and trauma
• [00:25:05] Defining boundaries
• [00:28:33] Emails
• [00:30:33] Minimising trauma
• [00:32:46] Self-help strategies
• [00:38:08] The red zone
• [00:42:11] Finding safety
• [00:43:39] Claire's top tips

About the guest

Dr Claire Plumbly is a clinical psychologist specialising in trauma, anxiety and burnout. Alongside her online therapy practice she creates engaging short-form videos on improving your mental health. She regularly runs online workshops for overcoming stress, procrastination and unhealthy boundaries.

LinkedIn | Facebook | Instagram | YouTube | TikTok | Website

Resources

• The Inner Consultation: How to Develop an Effective and Intuitive Consulting Style, by Roger Neighbor
• Can't Even: How Millennials Became the Burnout Generation, by Anne Helen Petersen
• Burnout: Solve Your Stress Cycle, by Emily and Amelia Nagoski
• Huberman Lab
• Episode 172: How to Survive a Toxic System – on Both Sides of the Pond
• Episode 130: How to Say F**k it and Become Ridiculously Relaxed
• Download the episode’s workbook and CPD form. You can use them for reflection and to submit for your appraisal.

Enjoyed this episode?

Write a review and share this with your friends.

Connect with Rachel

Have any questions? Contact Rachel through these platforms:

• LinkedIn: @Dr-Rachel-Morris
• Twitter: @DrRachelMorris
• Email: [email protected]

Find out more about our training

Mentioned in this episode:

FrogFest Virtual 2025

Join Rachel along with Graham Allcott and Dr Sarah Coope, on 7th May, 2025.

Work Well Live

Prevent burnout, boost retention and protect your own time and energy. Join us in London on the 21st May.