Gentle Burnout Recovery Tools for Sensitive & Neurodivergent People by Julie Bjelland, LMFT

Burnout is something many of us who are sensitive and neurodivergent know all too well. Whether it comes from masking, constant demands on our energy, or simply the overwhelm of living in a fast-paced world, burnout can leave us feeling empty, exhausted, and disconnected.

When I asked my Sensitive Empowerment Community: “When you feel really burnt out and exhausted, how do you recover?” the responses were heartfelt, creative, and deeply nourishing. These ideas remind us that healing often comes from small comforts, gentle rituals, and giving ourselves permission to rest.

Here are some of the beautiful practices shared by our amazing members:

Cozy Comforts and Sensory Support

• Wrapping up in a weighted blanket or soft hoodie with the hood pulled up

• Sipping herbal tea or hot chocolate

• Restorative yoga, stretching, or laying quietly with a meditation mask

• Using stim toys or small grounding objects

• Dimming the lights, lighting candles, or creating “happy sparkles” with fairy lights

• Enjoying the sound of water, wind chimes, or birdsong

Rest and Restoration

• Sitting quietly in a cozy chair with a blanket and warm breeze flowing through the room

• Protecting energy by speaking as little as possible

• Taking naps or even sleeping for a couple of days in solitude

• Long baths, candlelit ritual baths, showers, or swimming

• Heated massage chairs or simply letting your body rest

Nature and Connection to the Earth

• Spending time in the garden or with soil for grounding

• Going for quiet walks in nature and touching the bark of trees

• Watching wildlife: deer, hummingbirds, or simply the rhythm of nature

• Sitting in the mountains or retreating to quiet, unplugged spaces

Gentle Emotional and Nervous System Care

• Breathing slowly with longer exhales to regulate the heart and calm the nervous system

• Tapping techniques (EFT), somatic therapy practices, and self-massage

• Journaling when there’s enough energy

• Practicing self-compassion and speaking kindly to the inner child

• Allowing tears to flow freely when needed

• Giving and receiving hugs (or self-hugs when alone)

Boundaries and Self-Compassion

• Saying no to outer demands, protecting time and space

• Taking medical leave or days off when needed

• Delegating tasks and asking for help

• Reminding ourselves that it’s okay to “just be” and let ourselves be autistic, sensitive, and human

Uplifting Joy and Gentle Distraction

• Listening to guided meditations or calming podcasts

• Watching a familiar comedy skit for guaranteed laughter

• Reading lighthearted or comforting books

• Listening to inspirational talks or music that soothes

A Closing Reflection

What stood out most from our community is this: recovery from burnout is not about pushing through or forcing productivity. It’s about honoring our needs, embracing softness, and giving ourselves permission to rest, reconnect, and restore.

Each of us will find comfort in different ways, but together we’ve created a toolbox of gentle, accessible practices to return to whenever burnout strikes.

If you’re reading this on a tough day, we hope this list reminds you that you are not alone. Our community is living proof that sensitive and neurodivergent people have incredible wisdom for healing. May these practices inspire you to refill your cup with kindness and care.

If this resonates with you, we’d love to welcome you inside the Sensitive Empowerment Community—a safe, supportive space where sensitive and neurodivergent people from all over the world share tools, encouragement, and connection.

You don’t have to navigate this journey alone—Come Join Us.

Or, if you’d like more tools to support your nervous system, recover from burnout, and build resilience, explore my Online Courses. Created with compassion for sensitive and neurodivergent individuals, each course includes 8 free weeks in the Community for new members.

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About the Author

Julie Bjelland, LMFT, is a licensed psychotherapist, author, and the Founder and CEO of Sensitive Empowerment Inc. She is a globally respected voice on sensitivity, adult-discovered autism, and the Sensitive Autistic Neurotype. Through her courses, global Sensitive Empowerment Community, autism assessments, podcast, and consultations, Julie supports sensitive and neurodivergent individuals in reducing overwhelm, understanding their unique wiring, and thriving in a world that often misunderstands them. Her mission is to help people reclaim self-love, honor their needs, and flourish authentically.

❤️ Explore more resources at JulieBjelland.com

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