From Stress to Serenity, Tools for Managing Burnout. Episode 154 With Dr. Claire Plumbly
Welcome to another episode of the Sustainable Clinical Medicine Podcast!
In this episode, the host welcomes Dr. Claire Plumbly, a clinical psychologist from the UK, to discuss her work and insights into managing burnout and trauma. Dr. Plumbly shares her background and journey into clinical psychology, highlighting her work in private practice and her recent book, 'The Trauma of Burnout'. The conversation delves into signs and symptoms of burnout, practical advice for managing it, and the importance of understanding one's nervous system.
Dr. Plumbly also emphasizes the need for compassionate self-care, regular check-ins throughout the day, and has suggestions for winding down to improve sleep. She further discusses ways to prevent burnout and introduces the concept of intensive therapy sessions for those who find weekly sessions challenging.
The episode provides valuable insights and strategies for recognizing and dealing with burnout effectively.
Here are 3 key takeaways from this episode:
- Understand Your Nervous System States Burnout involves getting stuck in two problematic nervous system states: "Amber" (sympathetic overdrive - constant rushing, can't slow down) and "Red" (dorsal shutdown - autopilot, disconnected, people-pleasing). You need different strategies for each: discharge excess energy when in Amber through movement, and gently thaw out when in Red through soothing touch and connection.
- Recognize the Four Warning Signs Watch for burnout signals across four areas: Physical (aches, tension, frequent illness), Cognitive (rigid thinking, decision fatigue, making mistakes), Emotional (limited emotional range - stuck in overwhelmed/anxious/flat), and Behavioral (numbing behaviors like extra drinking, doom scrolling, or impulse purchases).
- Use Transition Points as Check-In Opportunities Don't wait until end of day to address burnout. Use every transition between tasks as a mini pause to check: "What does my body need right now? What gear am I in?" This prevents accumulation of stress and makes winding down at night actually possible - you can't crash from sixth gear into sleep.
Meet Dr. Claire Plumbly:
Dr Claire Plumbly is a clinical psychologist, EMDR consultant & founder of Plum Psychology - a team of trauma-specialists who offer intensive therapy packages for burnout and trauma in the UK. She is the author of The Trauma of Burnout - which shows us how to navigate out of overwhelm tapping into the power of your nervous system
Connect with Dr. Claire Plemby:
🌐 Website: Www.drclaireplumbly.com
Facebook: https://www.facebook.com/DrClairePlumbly
Instagram: https://www.instagram.com/drclaireplumbly
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