Recovering from Burnout with IFS Week 4
Reconnecting with the Body
Introduction
Burnout often leaves us feeling disconnected from our bodies. Many of us have parts that have learned to push through exhaustion, override discomfort, and ignore the body’s signals in order to meet external demands. When we are stuck in cycles of overworking or emotional depletion, we may lose touch with our physical sensations, leading to chronic tension, exhaustion, or even numbness.
This week, we will explore how to gently reconnect with the body in ways that feel safe and supportive. We will also look at how protectors may keep us disconnected and how we can invite more awareness and presence without overwhelming the system.
Concepts
Why Burnout Causes Disconnection from the Body
When we are overwhelmed for long periods, our nervous system may shift into survival states that affect how we experience our bodies:
Fight/Flight Mode (Hyperarousal): The body stays in a heightened state of stress, leading to muscle tension, restlessness, digestive issues, or difficulty sleeping.
Freeze Mode (Hypoarousal): The body becomes numb, heavy, or shut down, making it difficult to feel motivation or connection.
Dissociation: Some parts may protect us by making us feel disconnected from physical sensations entirely.
Reconnecting with the body helps restore balance by allowing us to notice our needs earlier, regulate our nervous system, and support recovery.
Protector Parts That Keep Us Disconnected
Some parts may resist reconnecting with the body, believing that staying disconnected is safer. Common protectors include:
The Pusher: Encourages you to ignore exhaustion and keep going.
The Avoider: Distracts you from bodily sensations, fearing discomfort.
The Over-Thinker: Keeps attention in the mind to avoid feeling emotions stored in the body.
These parts are trying to protect you. The goal is not to force the body to feel differently but to slowly build trust so that these protectors can soften their hold over time.
Exercises
Exercise 1: Checking In with the Body
This simple practice helps you notice what is happening in your body without judgment.
Find a quiet place and take a few deep breaths.
Gently bring your attention to your body, starting with your feet and moving upwards.
Ask yourself:
What sensations do I notice? (Tension, warmth, coolness, numbness, tingling?)
Are there areas that feel comfortable? Uncomfortable?
Can I simply be with whatever I notice without trying to change it?
Write down or reflect on what you notice.
If a part resists checking in, acknowledge it and reassure it that you are just noticing, not forcing anything.
Exercise 2: Inviting a Protector into Awareness
Some protectors may be keeping you from feeling safe in your body. This exercise helps you connect with them.
Pause and notice if you feel resistance to sensing your body.
Ask inside: “Is there a part of me that doesn’t want me to feel my body right now?”
If a part comes forward, get curious:
What is it trying to do for me?
Is there a specific place in my body or a specific sensation that this protector doesn’t want me to feel?
What is it worried would happen if I felt my body more?
Let it know you hear and appreciate it. You might say, “I see that you’re trying to protect me. I appreciate how hard you’ve been working.”
Ask if it would be willing to step back just a little so you can try reconnecting with your body safely.
If the part is hesitant, that’s okay. Just acknowledging its role is a step toward deeper trust.
Exercise 3: Small Movements to Reconnect
If feeling the body directly feels overwhelming, gentle movement can help build a sense of connection in a manageable way.
Start with small movements, like rolling your shoulders or stretching your hands.
Move at your own pace, noticing any sensations that arise.
If a part resists, ask: “Would it be okay to try just a little bit of movement?”
If comfortable, experiment with slightly larger movements, such as walking, swaying, or stretching more deeply.
Afterwards, reflect on how it felt—did any parts react? Did anything shift?
Over time, small movements can help rebuild trust with the body and make it feel safer to be present in physical sensations.
Additional Practices for Body-Mind Connection
If you are looking for structured movement practices that support body awareness and nervous system regulation, consider exploring:
Qi Gong: A Chinese moving meditation practice that combines breath, awareness, and slow flowing movements to restore balance.
Yoga Nidra: A deeply restorative guided meditation practice that helps reconnect with bodily sensations while in a relaxed state.
Yin Yoga: A slow-paced yoga style that focuses on long-held poses to encourage deep relaxation and release tension in the body.
These practices can be helpful in gradually rebuilding trust with the body while promoting overall nervous system regulation.
A Quick Note About Reconnection
Reconnecting with the body is a process that happens gradually. Some days may feel easier than others, and that’s okay. The key is to move at a pace that feels safe and supportive, rather than forcing sensations or expecting immediate change. Our experience of our bodies varies from person to person—some people feel a lot of sensations, while others feel less. This isn’t always due to protectors blocking sensations; there is natural variation in how we connect with our bodies. Regardless of where you are, these exercises can help deepen the connection that is already there.
As protectors learn to trust that connection is safe, they begin to step back, allowing us to experience more Self-energy. When we are more in Self, we become better at recognising signs of stress or overload in our bodies and can take proactive steps to support our well-being, such as pausing, resting, or engaging in practices that promote healing and regulation.
Closing Reflection
This week, you explored how burnout affects your connection to your body and experimented with gentle ways to rebuild trust with bodily sensations. Reconnecting with the body is a powerful step toward healing and resilience.
Journaling Prompts:
What was it like to check in with your body this week?
Did any protectors show up when you tried to reconnect?
What small practice could you continue using to support your connection to your body?