What is Polyvagal Theory and what does Polyvagal theory have to do with Burnout?
Burnout is more than just exhaustion—it’s a full-body experience that impacts your nervous system, emotions, and ability to function. For midlife women juggling careers, family, and personal growth, burnout often feels like an unavoidable reality. But what if your body holds the key to breaking free? Enter Polyvagal Theory, a powerful framework for understanding how stress and safety shape your well-being.
What is Polyvagal Theory?
Developed by Dr. Stephen Porges, Polyvagal Theory explains how your autonomic nervous system (ANS) responds to stress, connection, and safety. Rather than a simple “fight-or-flight” model, Polyvagal Theory introduces three distinct states:
Ventral Vagal (Social Engagement & Safety): This is your calm, connected, and present state. When you're here, you feel safe, open, and engaged with the world.
Sympathetic (Fight-or-Flight): When stress arises, your body prepares to take action—your heart rate increases, muscles tense, and you may feel anxious or irritable.
Dorsal Vagal (Shutdown & Numbness): If stress is overwhelming or prolonged, your body may enter shutdown mode, leading to exhaustion, disconnection, and even symptoms of depression.
Understanding these states helps us make sense of why burnout feels so all-consuming—it’s not just a mental struggle, but a full-body experience driven by nervous system dysregulation.
How Polyvagal Theory Explains Burnout
Burnout isn’t just about being overworked—it’s about being stuck in survival mode. Here’s how Polyvagal Theory connects to burnout:
1. Chronic Fight-or-Flight (Sympathetic Overload)
Midlife women often push through stress, juggling endless responsibilities. This keeps the sympathetic nervous system overactivated, leading to:
Anxiety, racing thoughts, and overthinking
Irritability or feeling easily overwhelmed
Physical tension and exhaustion
2. Disconnection from Social Engagement (Ventral Vagal Suppression)
When burnout sets in, connection starts to feel like a burden rather than a source of support. You may withdraw from loved ones or struggle to reach out for help, reinforcing feelings of isolation.
3. Shutdown & Numbness (Dorsal Vagal Collapse)
If stress becomes too much for too long, the nervous system shuts down to conserve energy. This can look like:
Emotional numbness or feeling detached from life
Extreme fatigue and lack of motivation
Difficulty experiencing joy or purpose
Polyvagal-Informed Strategies for Burnout Recovery
The good news? You can retrain your nervous system to feel safe, connected, and energized again. Here’s how:
1. Reconnect with Your Body (Somatic Practices)
Your body holds the key to regulation. Try:
Breathwork: Slow, deep breathing helps activate the ventral vagal system.
Grounding techniques: Walking barefoot, stretching, or using weighted blankets can signal safety.
Somatic movement: Gentle yoga, dance, or even shaking off tension supports nervous system reset.
2. Strengthen Social Engagement
Restoring connection is key to healing burnout. Start small:
Prioritize safe connections: Spend time with people who feel supportive and energizing.
Use co-regulation: A simple hug, eye contact, or meaningful conversation can soothe the nervous system.
Express yourself: Even sending a text or voice note can help rebuild social engagement.
3. Learn to Shift States with Mindfulness
Mindfulness isn’t just about relaxation—it’s a tool for understanding where your nervous system is and responding with intention:
If you’re stuck in fight-or-flight: Try breathwork, humming, or light movement.
If you’re feeling shut down: Engage in small, doable actions—listening to music, stepping outside, or a few minutes of creative play.
4. Set Boundaries with Self-Compassion
Burnout often stems from overgiving—whether in relationships, work, or family. Learning to say no without guilt is essential.
Tune into your body: Notice when saying “yes” feels like a contraction and when “no” feels like relief.
Practice self-compassion: Remind yourself that prioritizing your needs is not selfish—it’s survival.
5. Shift from Survival to Savoring
Once your nervous system starts feeling safer, savoring positive experiences can help rewire your brain for well-being:
Pause to notice joy (even small moments like warm sunlight or a favorite song).
Celebrate small wins—every act of self-care is a step toward recovery.
Engage in activities that bring meaning, whether it’s nature, art, or time with loved ones.
Final Thoughts
Burnout isn’t just about being tired—it’s about being stuck in survival mode. But your nervous system is adaptable. By working with your body rather than against it, you can restore energy, connection, and a deep sense of well-being.
If this resonates with you, I’d love to support you on your journey. Let’s explore how somatic therapy and Polyvagal-informed strategies can help you move from burnout to balance. 💛
