Somatic Micropractices for High-Functioning Burnout
When high-functioning burnout lives in your body
High-functioning burnout often hides behind competence.
You meet deadlines.
You respond to messages.
You manage households, teams, clients, or children.
On paper, everything looks stable. Internally, something feels thinner. Rest helps less than it used to. Small frustrations hit harder. It becomes difficult to access joy, even during downtime.
Many clients across British Columbia describe this quiet depletion. They are still performing, yet increasingly disconnected. There may be irritability, numbness, difficulty sleeping, or a sense of being constantly braced.
High-functioning burnout is not laziness. It is not weakness. It is often a nervous system that has been adapting to pressure for a long time and is running out of room.
Somatic micropractices offer a way to begin responding at the level where burnout actually lives, which is in the body.
How high-functioning burnout affects the nervous system
From a nervous system perspective, burnout is rarely just about workload. It reflects chronic activation without adequate regulation.
Some people stay in persistent “on” mode. They feel driven, restless, unable to slow down. Others swing between wired and depleted, pushing through until they crash.
For many individuals with trauma histories or attachment strain, overfunctioning began as an adaptation. Staying helpful, high-achieving, or emotionally self-reliant may have once increased safety or approval. Over time, the nervous system can equate productivity with worth or stability.
When this pattern continues without interruption, the system narrows. Flexibility decreases. It becomes harder to move between effort and rest.
Therapies such as EMDR, Internal Family Systems therapy, AEDP, and Emotion-Focused Therapy all pay attention to how these patterns live in the body. They focus not only on insight, but on how the nervous system responds in real time when care, boundaries, and support become available.
Burnout recovery is not just about time management. It involves expanding nervous system capacity.
What somatic micropractices actually are
Somatic micropractices are small, intentional adjustments that give your nervous system a moment of new information.
They are brief.
They are realistic.
They do not require a full routine.
Examples include:
Gently pressing your feet into the floor for two breaths, then releasing
Softening your jaw while reading an email
Letting your shoulders drop slightly before entering a meeting
Slowly orienting your eyes around the room instead of staring at one point
Pausing for three seconds between tasks
These shifts are subtle, but the nervous system responds strongly to posture, breath, and orientation cues. When burnout has created patterns of bracing, collapsing, or speeding up, micropractices interrupt the automatic loop.
They do not force calm. They widen possibility.
Over time, small, consistent shifts help your system move from “I must keep going” toward “I can adjust while I move.”
Why micropractices work better than big coping strategies
Big coping strategies often look like this:
Push through stress for weeks.
Collapse on vacation.
Repeat.
The nervous system stays activated for so long that true rest becomes difficult. Guilt creeps in. The body remains vigilant.
Micropractices work differently. They fit inside real life.
During a difficult phone call, you press your feet into the ground.
While commuting, you adjust your posture until it feels slightly more supported.
Before replying to a message, you let one full exhale leave your body.
None of these remove responsibility. They change your nervous system’s experience of it.
This gradual flexibility reduces the intensity of overfunctioning patterns. It creates small openings for boundaries, emotion, and choice.
Relationally, this matters. When your body has more range, there is often more space for curiosity instead of defensiveness. Therapies such as EFT track these subtle shifts because they often signal meaningful emotional movement.
How trauma-informed counselling integrates somatic micropractices
In trauma-informed counselling, somatic micropractices are woven into broader therapeutic work. They are not used in isolation.
In EMDR, a therapist may pause between sets to ensure your body remains regulated. Micro shifts such as grounding through the feet or adjusting posture help maintain tolerable activation.
In IFS, overworking parts can be met with curiosity rather than criticism. A small softening in the body while speaking to these parts can signal increased internal trust.
In AEDP and Emotion-Focused Therapy, relational moments matter. A deeper breath while receiving care or allowing emotion in session may indicate that your nervous system is experiencing something new.
For clients attending online counselling across BC, micropractices are especially practical. Because sessions happen in your own environment, adjustments to your chair, lighting, or screen position become part of regulation. What you practice in session can be repeated later the same day.
Tidal Trauma Centre offers online trauma-informed counselling across British Columbia, including Vancouver, Victoria, Kelowna, Prince George, Langley, and rural communities. In-person sessions are also available in Cloverdale Surrey.
Choosing a therapist when you are burnt out but still functioning
When you are high-functioning, reaching out for help can feel like one more task. It helps to look for a therapist who understands both trauma and overfunctioning patterns.
Consider whether they:
Integrate nervous system education
Work with somatic tools alongside emotional processing
Respect your pace
Offer online flexibility if needed
Training in EMDR, IFS, AEDP, EFT, and somatic approaches can indicate experience with burnout rooted in nervous system adaptations.
Relational fit matters just as much. You want someone who does not reduce burnout to productivity tips, but understands how deeply these patterns can be wired into identity and attachment.
Taking the next step
If you recognise high-functioning burnout in yourself, it does not mean you have failed. It often means your nervous system has been carrying more than it can sustainably manage.
Somatic micropractices offer one entry point. Within a therapeutic relationship, those small shifts can expand into meaningful change.
Tidal Trauma Centre offers online trauma-informed counselling across BC, as well as in-person sessions in Cloverdale Surrey.
Contact us or fill out a New Client Form to be matched with one or more of our therapists. If you are ready, book a free consult or appointment.
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They are helpful, but they are usually not sufficient for full recovery. Micropractices reduce daily strain and increase awareness. Deeper change often requires addressing relational patterns, trauma responses, and internal beliefs. Therapy provides a structured space for this work.
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When done properly, micropractices are brief and adjustable. They should not feel like another demand. If something feels too activating, your therapist can modify or slow the approach. The goal is regulation, not intensity.
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Disconnection is a common adaptation. Therapy often begins with very small, tolerable sensations, such as noticing contact with the chair or the weight of your hands. Gradually, awareness expands at a manageable pace.
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They are most effective when linked to existing transitions. Logging into a meeting, ending a call, sitting down at your desk, or turning off your phone can become cues for a small check-in. Consistency matters more than duration.
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Yes. Somatic micropractices translate well to online counselling because they happen in your real environment. Clients across British Columbia access trauma-informed care remotely, allowing flexibility without sacrificing depth.
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Disclaimer: The content on this website is for informational purposes only and does not constitute medical, psychological, or mental health advice. It is not a substitute for professional care. Always consult a qualified healthcare provider for diagnosis and treatment.