How Stress Becomes Burnout Via The Nervous System

How Stress Becomes Burnout Via The Nervous System

Many people recognise times when it becomes harder to switch off. We may feel constantly under pressure, more emotionally reactive or as though we are just about keeping up. But sometimes ongoing stress can begin to shift into something else – where we feel more exhausted, detached and less able to think clearly or recover. In this episode of The Choice Space, Dr Lee David speaks with Dr Claire Plumbly, clinical psychologist and author, about how stress can sometimes progress into burnout through its impact on the nervous system. The conversation explores the difference between stress and burnout and how burnout may develop when the nervous system stays under pressure for too long. Lee and Claire discuss the green, amber and red states of the nervous system and how understanding these can help make sense of why coping may suddenly feel harder – or why we may feel more disconnected, overwhelmed or shut down. They also reflect on why burnout is often about more than work alone. Caring responsibilities, parenting, menopause, challenging relationships and the pressure to keep going can all add to the load we are carrying. The discussion explores why feeling heard matters when life feels overwhelming, and practical ways to support recovery – including building small pauses and transition points into busy days. This is a thoughtful conversation about stress, burnout and recovery, offering a more compassionate and realistic way to understand why coping can sometimes start to feel harder. Key moments 00:00 The tennis ball machine analogy 02:46 Stress versus burnout 05:47 The tipping point into burnout 08:01 Burnout beyond paid work 10:47 Burnout and the nervous system 16:37 Green, amber and red zones 18:33 Why we need green to think 22:13 Burnout and trauma parallels 27:07 Relationships and nervous system safety 35:08 “Wow, that’s a lot” 40:02 Transition points and reset About the guest Dr Claire Plumbly is a clinical psychologist, author of the Amazon bestseller Burnout: How to Manage Your Nervous System Before It Manages You [http://www.drclaireplumbly.com/burnout-book], and founder of Plum Psychology – a psychology practice for overcoming trauma, burnout, anxiety and low self-esteem. Claire and her team are trauma-trained psychologists offering therapy, workplace workshops and EMDR intensives. She is based online and in Taunton, Somerset.  You can connect with Claire via her website [https://www.linkedin.com/safety/go/?url=www.drclaireplumbly.com&urlhash=UXEM&isSdui=true&lipi=urn%3Ali%3Apage%3Ad_flagship3_profile_view_base_contact_details%3BVGxpGZRURRCXJTy7dxa0AQ%3D%3D], Instagram [https://www.instagram.com/drclaireplumbly/], YouTube [https://www.youtube.com/@drclaireplumbly/featured] and LinkedIn [https://www.linkedin.com/in/drclaireplumbly/]  About the host Dr Lee David [https://linktr.ee/dr.lee.david] is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books [https://amzn.to/4o0YKLu] on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website [https://thechoicespace.co.uk/] and on Instagram [https://www.instagram.com/dr.lee.david/], TikTok [tiktok.com/@dr.lee.david] (@dr.lee.david), Facebook [https://www.facebook.com/people/The-Choice-Space/61581814647861/?sk=about]and LinkedIn [https://www.linkedin.com/in/lee-david-14606818/].  You can find more about her books, wellbeing courses and therapy here:  https://linktr.ee/dr.lee.david [https://linktr.ee/dr.lee.david]

Why Trauma Often Goes Unseen

Many people live with patterns of anxiety, stress or physical symptoms without realising that past experiences may still be shaping how they feel today. In this episode of The Choice Space, Dr Lee David speaks with Dr Susanna Petche, GP and founder of Trauma Sense, about why trauma is often missed – and how it can affect both mind and body in ways that are not always obvious. The conversation explores how trauma is frequently minimised or overlooked, both by individuals and within wider systems of care. They discuss how experiences that were never fully acknowledged can continue to influence how safe life feels, how we relate to others, and how we see ourselves. They also reflect on how trauma responses can show up in everyday ways – through anxiety, physical symptoms, or reactions that don’t seem to make sense. This includes the role of the body in holding stress, and how triggers can operate outside of conscious awareness. They explore how trauma can remain unrecognised for many years, sometimes being understood as anxiety, depression or physical health problems. This can make it harder for people to make sense of their experiences, and to find the right kind of support. The discussion highlights the importance of being seen and believed, and how simple, human responses can support healing. They explore the role of self-compassion, curiosity and body-based approaches in helping people begin to make sense of their experiences. This is a thoughtful conversation about recognising trauma, offering a more compassionate and realistic way to understand ourselves and others. Key moments 00:00 Personal experience of trauma 04:16 Why trauma is often missed 05:03 Minimising and dismissing trauma 07:28 Trauma and loss of safety 09:17 Why validation matters 10:12 Trauma, shame and self-blame 17:36 Signs of trauma responses 21:57 Understanding triggers 24:01 The Choice Pause 27:46 Self-compassion and healing 32:05 Starting to make sense of trauma About the guest Dr Susanna Petche is a GP with over 25 years’ experience and the founder of Trauma Sense. Her work focuses on improving understanding of trauma and its wider impact on health. She integrates insights from neuroscience, functional medicine and coaching to support individuals and professionals. Through her teaching, speaking and clinical work, she aims to bring greater awareness to how trauma can be recognised and understood in everyday life. You can contact Susanna via her website [https://www.trauma-sense.com/], Instagram [https://www.instagram.com/drsusannapetche/] and watch her TEDx talk [https://youtu.be/s9Za8CnjSa4?si=MjKGbN7wOBOVfX1i] About the host Dr Lee David [https://linktr.ee/dr.lee.david] is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books [https://amzn.to/4o0YKLu] on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website [https://thechoicespace.co.uk/] and on Instagram [https://www.instagram.com/dr.lee.david/], TikTok [tiktok.com/@dr.lee.david] (@dr.lee.david), Facebook [https://www.facebook.com/people/The-Choice-Space/61581814647861/?sk=about]and LinkedIn [https://www.linkedin.com/in/lee-david-14606818/].  You can find more about her books, wellbeing courses and therapy here:  https://linktr.ee/dr.lee.david [https://linktr.ee/dr.lee.david]

Why We Need to Talk About Men’s Mental Health

Many men don’t grow up being shown how to recognise, name or talk about their emotions. So when life becomes challenging, there often isn’t a clear way to make sense of what’s happening or how to respond. In this episode of The Choice Space, Dr Lee David speaks with Chris Hemmings, therapist and founder of Men’s Therapy Hub, about why men’s mental health can be harder to recognise, talk about and support. They explore how men are often socialised to disconnect from emotions, making it harder to understand what’s going on or to ask for help. This can show up through behaviour rather than words – irritability, withdrawal, overworking or isolation – where something feels wrong but is hard to explain. The conversation also reflects on the role of shame, both culturally and internally, and how this can delay men seeking support until things reach crisis point. Alongside this, they discuss how connection, curiosity and compassion – from friends, family and wider society – can begin to shift this. Chris shares practical ways men can start to take small steps, including building awareness through behaviour, opening up gradually and finding spaces where it feels possible to be heard without judgement. This is a thoughtful and grounded conversation about understanding men’s mental health with more compassion, and creating space for earlier support and connection. Key moments 00:00 Feeling alone in struggle 01:37 Chris’s story and coping patterns 04:18 Why men suppress emotions 07:06 Strength vs flexibility 09:33 Crisis before seeking help 12:05 Supporting boys and listening 17:49 Why men come to therapy 23:37 Choice Pause – heavy moments 26:17 Behaviour as a signal 30:28 Reaching out for support About the guest Chris Hemmings is a therapist and coach who specialises in working with men. He’s the founder of Men’s Therapy Hub, a directory of male therapists for male clients. Before training to be a therapist he was a BBC journalist, writing and making documentaries about men, masculinity and mental health. He’s also the founder of M-Path, who go in to schools across the UK speaking to students about what it means to be a man. Connect with Chris via his website [http://www.chrishemmings.co.uk/], and Men’s therapy hub [http://www.menstherapyhub.co.uk/] via Instagram [https://www.instagram.com/menstherapyhub/], YouTube [%20https://www.youtube.com/@MensTherapyHub] and LinkedIn [https://www.linkedin.com/company/menstherapyhub/] No Man's an Island podcast [https://open.spotify.com/show/5QgINHeUZKorBCE4LBoBXF] About the host Dr Lee David [https://linktr.ee/dr.lee.david] is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books [https://amzn.to/4o0YKLu] on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website [https://thechoicespace.co.uk/] and on Instagram [https://www.instagram.com/dr.lee.david/], TikTok [tiktok.com/@dr.lee.david] (@dr.lee.david), Facebook [https://www.facebook.com/people/The-Choice-Space/61581814647861/?sk=about]and LinkedIn [https://www.linkedin.com/in/lee-david-14606818/].  You can find more about her books, wellbeing courses and therapy here:  https://linktr.ee/dr.lee.david [https://linktr.ee/dr.lee.david]

Small Steps To A Happier Life

Many people spend years chasing the next goal, hoping life will feel better when they finally arrive. But what if feeling happier works differently? In this episode, Dr Lee David is joined by Mark Williamson, Director of Action for Happiness and author of a new book about how to make life happier. They explore why happiness is often misunderstood as something we reach through success, achievement or finally getting everything in place. Mark shares why many people fall into the trap of “I’ll be happy when…”, and how this can keep fulfilment feeling just out of reach. The conversation looks at a more realistic path to wellbeing – including where we place our attention, the habits we build and how small repeated actions can shift the direction of daily life. Lee and Mark discuss mindfulness, gratitude and why noticing what genuinely helps matters more than chasing perfect routines. They also reflect on the importance of relationships, kindness and listening well. Mark explains why connection remains one of the strongest predictors of long-term happiness, and how even small everyday interactions can have wider ripple effects. This is a thoughtful and grounded conversation about creating a happier life through realistic choices, meaning and everyday moments that often go unseen. Key moments 00:00 Kindness and ripple effects 01:21 Introduction 02:09 What happiness really means 07:45 The “I’ll be happy when” trap 12:21 Agency and values-led choices 16:29 Mindfulness in daily life 21:51 Gratitude and noticing good 29:00 Tiny habits that last 32:38 Why relationships matter 35:28 Listening and reducing conflict 43:20 Choice Space takeaway 45:04 Being interested, not interesting About the guest Dr Mark Williamson is the Director of Action for Happiness and has led this social movement from an idea on paper to a thriving community with over 800,000 members in 100+ countries. He was previously Director of Innovation at the Carbon Trust, Senior Manager at Accenture and worked at Hewlett-Packard Labs and Orange.  Mark’s new book, Make Life Happier: 23 Practical Ways to Feel Better, Find Meaning and Make a Difference [https://geni.us/MakeLifeHappier] was published in April 2026. You can follow Mark on LinkedIn [https://www.linkedin.com/in/markwilliamson], Facebook [https://www.facebook.com/markrobertwilliamson], X [https://x.com/markwilliamson], Bluesky [https://bsky.app/profile/markrwilliamson.bsky.social], TikTok [https://tiktok.com/@markrobertwilliamson] and Instagram [https://instagram.com/markrobertwilliamson] About the host Dr Lee David [https://linktr.ee/dr.lee.david] is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books [https://amzn.to/4o0YKLu] on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website [https://thechoicespace.co.uk/] and on Instagram [https://www.instagram.com/dr.lee.david/], TikTok [tiktok.com/@dr.lee.david] (@dr.lee.david), Facebook [https://www.facebook.com/people/The-Choice-Space/61581814647861/?sk=about]and LinkedIn [https://www.linkedin.com/in/lee-david-14606818/].  You can find more about her books, wellbeing courses and therapy here:  https://linktr.ee/dr.lee.david [https://linktr.ee/dr.lee.david]

Making Sense of Worry When Life Feels Uncertain

Many people seem to be managing day to day, while privately dealing with a mind that rarely switches off. Worry can go round in circles – replaying conversations, looking for reassurance, imagining what might go wrong or trying to feel certain about an uncertain future. In this episode of The Choice Space, Dr Lee David is joined by GP and author Dr Martin Brunet to explore why worry happens, what keeps it going and what can help when it starts to take over. They discuss the role of uncertainty in anxiety, and why the mind often responds to uncertainty by producing more thinking rather than more clarity. From health anxiety to fears about loved ones, they explore how checking, reassurance seeking and repeated mental reviewing can bring short-term relief while keeping the cycle alive. Martin shares practical ways to respond differently, including shifting from “what if?” to “even if”, using planned worry time, and learning how to calm the body through breathing and inner tone of voice. The conversation also explores his memorable character Wilbur – an anxious companion who is trying to protect us, but often uses unhelpful methods. Together, they reflect on a more compassionate relationship with anxiety – not handing it control, but not fighting it endlessly either. They also explore the value of taking laughably small steps towards the life that matters to you, even when fear is present. This is a warm, practical conversation about understanding worry, building flexibility and creating more choice in the moments that matter. 00:00 Why worry feels so powerful 01:05 Understanding anxiety differently 03:32 Fear, avoidance and self-judgement 06:09 Anxiety as one part of us 06:56 Meeting Wilbur 11:40 Patience instead of criticism 13:44 Health anxiety and symptom checking 18:07 What if versus even if 25:07 Choice Pause – moments of uncertainty 31:39 Using worry time well 35:04 Breathing and calming the nervous system 41:14 Laughably small steps forward About the guest  Martin Brunet is a GP, speaker and author with an interest in communication and mental health. He works three days a week as a GP and spends the rest of his time writing, teaching and posting about mental health on social media, where he has been surprised to find that his @doc_martin_gp accounts have built a large following. His first book, The GP Consultation Reimagined, a Tale of Two Houses [https://amzn.to/4doiwOT], was published in 2020 and outlines the Two Houses model for the consultation. Your Worry Makes Sense [https://amzn.to/4doiwOT], his new book on anxiety and burnout, was published in 2025 for a general readership.  You can connect with Martin on Instagram [https://www.instagram.com/doc_martin_gp/] and TikTok [https://www.tiktok.com/@doc_martin_gp] About the host Dr Lee David [https://linktr.ee/dr.lee.david] is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books [https://amzn.to/4o0YKLu] on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website [https://thechoicespace.co.uk/] and on Instagram [https://www.instagram.com/dr.lee.david/], TikTok [tiktok.com/@dr.lee.david] (@dr.lee.david), Facebook [https://www.facebook.com/people/The-Choice-Space/61581814647861/?sk=about]and LinkedIn [https://www.linkedin.com/in/lee-david-14606818/].  You can find more about her books, wellbeing courses and therapy here:  https://linktr.ee/dr.lee.david [https://linktr.ee/dr.lee.david]