Burnout Isn’t Just About Work—It’s About Your Inner World.
Let’s Transform It.
Discover a new approach to burnout recovery that goes beyond self-care.
When You Just Can’t Slow Down
Burnout is often framed as a problem of overwork, but for many professionals it runs much deeper. The drive to keep going, to push past exhaustion, to prove your worth, is not just external pressure; it comes from within—from something inside that keeps pushing you forward, telling you to do more, work harder, be better. From a part of you that whispers “stopping is dangerous—everything will fall apart if you rest.” Or a part that shouts, drowning out the exhaustion with urgency and self-criticism.
This isn’t a knowledge problem. These internal voices are shaped by past experiences, the systems we live and work in, and the legacies we carry from our families.
That’s why standard advice, like self-care strategies, boundaries, time off, can feel ineffective—they don’t address the internal voice that makes slowing down so difficult.
For those of us caught in this cycle, real change comes not from forcing rest but from understanding the parts of ourselves that resist it. There is a way to work with burnout that doesn’t rely on willpower alone—a way that starts with listening.
Why Listen to Parts That Push You to Do More?
When we slow down and truly listen, something surprising happens. The voice that drives us to keep going—demanding more, pushing past exhaustion—isn’t the only one inside. There are other voices, other parts of us.
This is the foundation of Internal Family Systems (IFS).
Some parts carry the weight of past experiences—memories of being valued for what we achieve, the pain of harsh punishment for failing, the pain of rejection. These parts are our exiles.
We call these parts exiles because they have been exiled from our system by protector parts. Our protector parts will do anything to keep us from feeling that hurt, that rejection, the punishment again, even if it means burnout. So they push, they criticize, they refuse to let us rest, they keep us working so we won’t notice the exiles inside us.
Our inner systems aren’t random; it’s how we’ve learned to survive. But without reflection, without listening and understanding our parts, we continue the same patterns of overwork, exhaustion, and perfectionism.
At the centre of it all, though, is something deeper—something that isn’t just another part. In IFS, we call it Self—the essences of who we are, that is calm, compassionate, and capable of understanding these inner dynamics without being ruled by them.
In the burnout recovery intensives, we don’t force change or demand that parts quiet down. Instead, we create space for curiosity. By listening, we begin to understand the roles our protectors play and to access the healing power of our Self—and from that understanding, real transformation becomes possible.
The healer you have been looking for is your own courage to know and love yourself completely.
— Yung Pueblo
The Role of Parts in Burnout
The parts that drive burnout aren’t trying to harm us—they’re trying to protect us. Many have taken on their roles because of past experiences where working harder, achieving more, or taking care of others felt necessary for safety, belonging, or self-worth. These parts step in to make sure we don’t experience the pain of failure, rejection, or not being enough ever again.
Some of the most common protectors in burnout include:
The Perfectionist – If I can just do everything flawlessly, I’ll be okay.
The People-Pleaser – I have to put others first, or I’ll disappoint them.
The Self-Critic – What is wrong with you? No one else is struggling.
The Taskmaster – Rest is weakness. Keep going.
The Hyper-Responsible One – If I don’t hold everything together, everything will fall apart.
The Productivity-Driven Part – My worth is measured by how much I get done.
These protectors work hard to keep us from connecting back with our exiled parts—the parts that hold the pain of failure, of being seen as weak, of not being good enough. But sometimes, instead of bringing relief, they push us further into exhaustion.
And with this exhaustion comes the risk of polarization.
When a protector takes an extreme approach, another part often reacts just as strongly in the opposite direction. The perfectionist’s relentless drive might be met with a part that just wants to shut down—leading to procrastination, avoidance, or even self-sabotage. The taskmaster who demands constant productivity might be countered by a part that turns to alcohol, overeating, or doomscrolling just to escape the pressure. This is polarization—parts locked in conflict, trying to create balance but, instead, keeping us stuck.
Recovering from burnout doesn’t mean forcing these parts into silence. It comes from understanding them, and helping them to understand each other so each of them can find a different way to be in your system, and from healing the exiled pain these parts are working so hard to avoid. That’s the approach we take in our burnout recovery intensives.
While inner work can help you navigate burnout, it’s important to acknowledge that many of the extreme roles our parts take on—overwork, perfectionism, people-pleasing, self-sacrifice—are shaped by capitalism, oppressive systems, and structural inequities. Healing isn’t about making yourself more resilient to harmful conditions; it’s about reclaiming your energy, agency, and well-being. You deserve care, rest, and a world that values humanity over productivity. While we work with your internal system, change in external systems is still necessary.
External Systems Still Matter
How the Burnout Recovery Intensive Process Works
This isn’t a one-size-fits-all approach. Each step is designed to meet you where you are, helping you connect with your internal system in a way that feels safe, intentional, and transformative.
Preparation
When you book your session, I’ll send you a Burnout Map workbook designed to help you start mapping your internal system. Through questions, reflections, and exercises, you’ll begin to explore the parts of you that push you toward overwork, the ones that resist slowing down, and the deeper emotions beneath them.
Once you’ve completed the workbook, you’ll send it back to me. This helps me start getting to know your system too—so by the time we meet, we’re already one step ahead.
Assessment Session
A week or two before the intensive, we’ll meet for a 90-minute session to establish the foundation for our work. This session is about setting clear goals and intentions for our work together and creating a safe container for the deep work ahead. We’ll spend time checking in with your parts, addressing concerns, and answer questions about what’s to come. Together, we will begin to build trust with your parts. This is the space where you can prepare for the journey ahead—without pressure or urgency.
Intensive Session
In this half-day deep-dive session, we’ll:
Explore the parts of you that drive burnout
Strengthen their trust in Self
Address internal conflicts and polarizations
Hold space for emotional release and insight
This work happens at your pace, with respect for all your parts and what they need. There’s space for breaks, reflection, and care—ensuring that the experience is profound but not overwhelming.
Integration Session
One to two weeks after the intensive session, we’ll meet again to focus on integrating what emerged. We’ll check in on how your parts are adjusting, explore any new dynamics that have surfaced, and help you continue the process of connecting with your system.
This session also offers space to discuss how you can continue deepening the work—whether through personal practices, reading, additional sessions or other forms of support.
These sessions are offered by Dr. Rebecca Dempster. Click here to learn more about Rebecca’s approach to therapy.
Get in touch to book your assessment and get started with your workbook.
Is This for You?
The Burnout Recovery Intensive session is for you if:
✔ You find yourself constantly overworking, even when you know it’s unsustainable.
✔ You struggle with perfectionism, people-pleasing, or self-criticism that keeps you stuck in the burnout cycle.
✔ Rest feels uncomfortable—or even impossible—because something inside won’t let you slow down.
✔ You want to understand and shift these deep patterns rather than just manage symptoms.
This process isn’t about forcing change or “fixing” anything. It’s about creating space to understand yourself differently—so you can find a way forward that actually works for you.
Getting Started
If this resonates with you, here’s how to begin:
Book an Assessment Session – Start by booking a 90-minute assessment session. You’ll receive the Burnout Recovery Workbook to begin mapping your internal system. Payment for the assessment is due at the time of booking.
We Decide Together – After the assessment, we’ll determine if the full intensive package is the right fit. You won’t need to pay for the full package until we both feel it’s the right next step.
Begin Your Recovery – If we move forward, we’ll schedule your half-day session and follow-up, diving deep into the work of untangling burnout at its roots.
Cost & Booking
The full Burnout Recovery Intensive package includes:
A guided workbook to begin exploring your internal system
A 90-minute assessment session
A half-day intensive focused on deep, lasting change
A 90-minute follow-up integration session
The cost for the full Burnout Recovery Intensive package is $675 USD, which includes the assessment session, the half-day intensive, and the follow-up session. The payment schedule is as follows:
Assessment Session: $190 USD (paid at booking)
Remaining Balance for Intensive: $485 USD (due once we decide to move forward)
I understand that financial circumstances vary, so I offer payment plans and a sliding scale for those who may need it. Please feel free to reach out to discuss this option.
Access and Equity Pricing
I reserve one intensive session each month at a significantly reduced cost based on financial need, and prioritizing people from low-middle-income countries (LMICs) or marginalized communities who have been impacted by inequities in salaries (e.g., national staff of NGOs and UN agencies). This is part of my commitment to making my services accessible while honoring the values of equity and decolonization in my practice. If this applies to you, please let me know at the time of booking so we can discuss a cost that will be comfortable for you.
Common Questions
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Many people feel significant relief after the intensive, including a better understanding of their internal system, how different parts of them contribute to burnout, and the interactions between these parts and the external pressures in their life. While this work often results in more harmony between polarized parts and increased clarity, burnout recovery is a process. Some of the changes may be immediate, while others take time. There's no guarantee that all burnout will be gone in one session, but we’ll explore, learn, and start healing together.
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If you don’t find the session helpful, we’ll discuss what didn’t work and what might be more effective for you. I’ll help you navigate next steps, whether that includes other modalities of therapy or different approaches. Sometimes, healing is a process that takes time to unfold, and there may be parts of you that aren’t yet ready to dive deep. That’s okay. This work can serve as a seed you come back to when you’re ready. I’m committed to supporting you in your healing journey, whether that’s with me or another professional.
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This intensive is a deep dive into understanding your internal system and the parts contributing to burnout. By the end of our work together, we’ll discuss next steps for your journey. Whether that involves integrating the insights you gained through the session, recommending additional exercises or readings, or determining whether more therapy is needed, we’ll make a clear plan for your ongoing support. If you decide more therapy would be helpful, we can continue our work together or I can help you find another therapist if you prefer.
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Absolutely! If you find the Burnout Recovery Intensive helpful and want to continue your healing journey, you can book additional sessions. We can explore different aspects of your system, work on other challenges, or continue your progress with either weekly sessions or a more flexible intensive format, depending on your needs and goals.
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Yes, while this intensive is specifically designed to address burnout, I offer intensives for people to explore any area they want to. For example, if you're dealing with stress, anxiety, self-doubt, or any other issues, we can tailor our work to meet those needs as well. This approach is highly adaptable to whatever is most important for you at this moment. You can read more about intensives here.
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The Burnout Recovery Intensive sessions can take place online or in person in Amman, Jordan. For in-person intensives, we can meet in a comfortable office setting, or if you prefer a more immersive, retreat-like experience, I can arrange a quieter location outside the city, surrounded by nature, to deepen your healing process.
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We have other options for you. If you want to work one-on-one, we offer weekly therapy sessions where you can work at a slower pace, if that’s what’s right for your system. We also offer a group Burnout Recovery & Resilience Circle that leverages the power of collective healing.
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Yes! Many clients successfully complete intensives while continuing their work with another therapist. I encourage you to discuss this approach with your therapist, and I am more than happy to collaborate with them to ensure your healing journey is as integrated and supportive as possible.
Interested in collective healing?
Join our Burnout Recovery & Resilience Circle - a four-week experiential circle with guided practices rooted in our model of resilience. Experience the power of mutual care, deep listening, and shared resilience. as we come together to explore ways to regulate our nervous systems, set boundaries that protect our energy, and engage in ritual and creative expression as tools for healing.
