A practical guide for you to know what burnout actually is, what it brings to your life, and how to heal from it.

This book is written by a person who has experienced severe burnout firsthand - me.

Experiencing burnout is like having kids - until you haven’t tried it yourself, you really can’t know what it actually feels like: the stages one goes through, the brain that feels like a hard rock, the feeling of shame and loneliness, and the small wins that

When I was hit with burnout - after several years of high pressure - I was confused, but hopeful it would pass soon. I was so wrong.

I was hit harder than I could guess, but as usual for me, I learned everything about the syndrome. I searched for information in English, Swedish, Danish, and beyond.

There are many great books available, and I read many - but I missed one that was straight to the point and designed for a brain like the one that has been under burnout - covered with fog, processing slowly, in need of ultimate clarity.

So I created one for you. It is filled with points straight from real life, backed by the explanations from leading Scandinavian burnout experts.

Burnout Handbook

Practical steps to understand, survive, and recover

Burnout is not just stress. It is a medical condition that affects your body, brain, and emotions - and it can make even simple daily tasks feel impossible.

The Burnout Handbook is designed to give you clear, practical guidance when you need it most.

✓ A step-by-step explanation of the stages of burnout
✓ The science of what’s happening in your brain and body
✓ Everyday tools to ease panic, brain fog, and exhaustion
✓ Reflection exercises to help you regain clarity
✓ Real stories that remind you recovery is possible

It is a hands-on survival guide, written for people in the middle of burnout who need direct, easy-to-follow steps.

The sooner you understand what’s happening to you, the sooner you can begin to heal.

What’s Inside the Burnout SOS Handbook

This handbook covers every stage of burnout - from first warning signs to long-term recovery.

Here are the chapters included:

• Introduction: Burnout Is Not Your Failure
• The Stages of Burnout
• What Burnout Really Is (and What It Is Not)
• Symptoms You Cannot Ignore
• When Burnout Is Never Treated
• Hormones and Brain Chemistry
• Panic, Triggers, and Body Alarms
• When the Brain Shuts Down
• When the Senses Become Overloaded
• Migraines and Burnout
• Sleep
• The Shame Spiral
• Grief and Loss
• What You Do Not Have to Do
• If You Are a Parent
• Relationships Under Pressure
• Friendship Struggles During Burnout
• Handling People Who Doubt You
• Identity and Ambition
• When Burnout Is “Not an Option”
• Identity and Self-Worth
• Burnout and Money
• Devices and Digital Peace
• Journaling and Brain Dumping
• Prevention and Recovery
• Nutrition, Vitamins, and Recovery Support
• Breathing and Recovery
• Medical and Professional Help
• Reading and Learning for Recovery
• Work and Career After Burnout
• Relapse and Long-Term Recovery
• Gentle Reminders and Closing Words
• Hope and New Beginnings