My Burnout Story & The Science Behind The Solutions - by Sophie Scott

COURSE

My Burnout Story & The Science Behind The Solutions

With Sophie Scott

In her honest and personal story, award-winning journalist, author and Adjunct Professor Sophie Scott shares her journey out of burnout, using the latest, scientific evidenced-based solutions over seven days.

StressStress & AnxietyPsychologyScienceHappinessHealth & HappinessNeuroscienceMindfulnessScienceMindfulness Meditation

Meet your Teacher

Sophie Scott
Sydney, NSW, Australia

Sophie Scott is a highly sought after speaker and writer on burnout prevention and recovery, and managing your mindset and mental health using the latest neuroscience. She is the ABC’s national medical reporter and is an Adjunct Associate Professor at the University of Notre Dame’s Medical School. Sophie’s mission is to help people help themselves, using evidence-based science and her own personal journey. She is an ambassador for Bowel Cancer Australia, Pain Australia and sits on advisory committees at the National Mental Health Commission and the University of Melbourne’s Contemplative Studies Centre.

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7 Days

2.9k students

4.6 stars

10 min / day

Stress

English

Lesson 1

The Day I Collapsed From Burnout & What You Can Do To Avoid Falling Into The Same Trap

The moment I realised I was in trouble, a near collapse while hosting a glittering gala ball was a frightening wakeup call to the long-term mental and physical ramifications of unchecked clinical burnout syndrome. In this lesson, Sophie explains how to carry out a stress audit which can be your first step to beating burnout.

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Lesson 2

Serious Health Consequences Of Burnout & The 3 Steps To Beat It

I started my deep dive into burnout to discover it can lead to serious health consequences. A number of studies show ongoing stress can lead to increased consumption of fast foods, alcohol, and sugar. This negatively impacts the very part of your executive brain function, which controls your desire for such things. In today's lesson, I outline the first of my science-based three-step daily rituals which have helped me overcome burnout.

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Lesson 3

Small Changes That Have A Big Impact On Repairing Your Autonomic Nervous System

Self-worth isn’t measured by how much you do for others, but ironically, people who suffer burnout often don’t get that. That’s why I developed a Calm, Connect, and Change program designed to help me regain control of my autonomic nervous system. In this lesson, I explain how science shows consistent, small changes can lead to big improvements in your well-being and help make you a better person, partner, or parent.

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Lesson 4

Just How Little Time You Need To Spend Outside To Make A Difference To Your Mind & Body

There’s a substantial body of research that shows how and why our relationship with nature can impact our cognitive function and enhance our positive feelings. But what really blew me away was how little time you need to spend outdoors to have a big impact on your mind and body. In this lesson, I explain why the second step in my three-step program, Connect, works and how little effort it takes.

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Lesson 5

Your 8th Sense Is Tied To Mindfulness & Here's Why It's So Important

Meditation is more than just calming the mind. Science shows definitively that meditation actually changes your brain for the better. One study I found shows the cortical thickness of the prefrontal cortex increases in people who meditate.” In this lesson, Sophie reveals techniques for improving what is sometimes referred to as our eighth sense: Interoception. You may know it as mindfulness, and it provides us with the ability to be aware of our own mental and emotional processes.

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Lesson 6

It's Time To Start Reclaiming Your Life For You, Not For Everybody Else

Part of my journey out of burnout required me to become more self-aware about what was really going on in my life. I’d been feeling so crappy and tired for so long that I thought this was just how normal felt. In this lesson, learn why science says smiling is good for your brain, the importance of saying no, and why having quality relationships is more important than quantity.

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Lesson 7

It's The Little Messages We Tell Ourselves About Ourselves That Can Make All The Difference

I have uncovered a huge number of evidence-based research findings in this journey, but maybe one of the most important is that it’s the little messages that we tell ourselves about ourselves that are often the biggest barriers to change. That’s because neurons associated with negative thoughts or actions start to wire together to make the process of believing those falsehoods more efficient and easier to access quickly. In this final lesson, I explain how to dismantle the negative beliefs and stories we all unconsciously carry as the final step to making lasting positive change.

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Ask your teacher

This course includes 17 community questions and 5 audio replies from Sophie Scott. The community classroom and teacher audio replies are only available via the app.

17

4.6 (109)

Recent Reviews

Tanya

April 26, 2025

It’s nice to hear someone’s actual story and how the changes they made have helped! I enjoyed this and hope to make some small changes towards a less stressful and overwhelming life.

Corrina

June 20, 2024

Interesting and good use of research. A great starting point to find your way back to calm. The delivery was slightly overwhelming for me, but I was able to listen slowly and get the benefits.

Learning

October 29, 2023

Very good.

Luke

June 15, 2023

Very good

Bill

June 11, 2023

Very insightful course!

Ramsey

May 13, 2023

Thank you for sharing your story and tips for the back up. Much appreciated.

Kendra

April 16, 2023

I appreciated the clarity of science and related recommendations. Thank you!

Florence

December 12, 2022

This course was so helpful and informative. It had a great overview of the causes of burnout and tools I can use to manage the stressors that cause burn out in the first place.

Gail

February 19, 2022

Very practical help for burnout. Clear, concise and do-able.

Sevilla

January 22, 2022

Thank you! 🙏 Very simple steps to set one on a path of small changes…that make huge differences. ❤️❤️

LaTina

January 19, 2022

Helpful. Thank you.

Jane

January 15, 2022

This course explores issues surrounding burnout and provides simple tools for your road to recovery based on scientific research.

Asher

December 29, 2021

Nice course!

Annabel

December 22, 2021

Great course, given in an easy to understand way and backed up by science. Thank you.

Nicholas

December 11, 2021

Very insightful and practical advice.

Karen

November 25, 2021

This was very helpful. As a healthcare a worker in the pandemic this course gave me some additional knowledge and concrete tools to mitigate burnout. I am truly grateful.

Joshua

November 18, 2021

Wonderful course! This is packed full of helpful tips grounded in data and science.

Lewis

November 15, 2021

Fantastic story, great reflection and useful tips for recognising and doing something practical to avoid burnout. I think we can all resonate with this course, I highley recommend it.

Marcy

November 14, 2021

Excellent course. Very helpful 🙏🏼

Jeannine

November 13, 2021

Thank you 🙏 I am just at the beginning of this journey to address my burnout. I appreciate you putting this together because I know it’s something I needed to hear and actively address for myself.

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