Burnout Recovery Roadmap
A private audio toolkit designed for women in business & leadership.
Just ten minutes a day to regulate your nervous system, improve
your focus, and reclaim your energy.
Burnout recovery that fits your real life
Support for women who need relief that doesn’t derail their responsibilities.
Burnout rarely gives you spacious time off. Most women in leadership keep going, even when their energy is stretched thin. The Burnout Recovery Roadmap was designed for that reality.
It offers practical, science-backed support you can use in small pockets of your day, so recovery feels realistic rather than overwhelming.
–> It’s a great fit if you want:
On-demand tools you can use between meetings or during busy days
Short steps that help regulate your nervous system without adding to your load
Guidance grounded in neuroscience, not generic advice
Support that respects your leadership role and the people who rely on you
A self-paced option that fits into your schedule
A clear, structured path instead of random wellness tips
Burnout Recovery Roadmap
A private audio toolkit for women in business & leadership.
Is this audio toolkit right for you?
If burnout has you stretched thin but still carrying big responsibilities, this toolkit gives you practical, science-backed support you can use in small pockets of your day.
Just ten minutes a day to regulate your nervous system and rebuild the energy you rely on.
It’s a great fit if you want:
Simple regulation tools you can use between meetings
Steps that make recovery feel realistic, not overwhelming
Guidance grounded in neuroscience
Support that respects your leadership load
A self-paced option you can return to anytime
Your roadmap at a glance
Everything you need for burnout recovery, in one place.
Education
Short, clear episodes that explain burnout & recovery through a neuroscience and leadership lens.
Toolbox
Guided walkthroughs of the essential tools that steady your nervous system and support daily regulation.
Practices
Thirty days of simple guided practices that help you shift out of stress and rebuild your energy in real time.
Microhabits
Evidence-based habits you can integrate in minutes so recovery fits into even the busiest days.
Podcast
Private podcast delivery, accessible from your favorite podcast app, so support is always within reach.
Why audio works for burnout recovery
Support that meets you where you are
Audio removes the friction that comes with traditional courses. There are no videos to watch, no modules to complete, and no screens pulling at your attention. Short listening experiences are easier for an overwhelmed system to take in, and they support real behavioural change. Research shows that brief, repeated listening helps retention, reduces cognitive load, and makes nervous system practices easier to integrate.
All delivered through your favourite podcast app so you can listen on a walk, between meetings, or during a break without adding anything extra to your day.
And behind every episode is a guide who understands burnout not just conceptually, but through decades of practice supporting women in leadership.
Meet your guide:
26 years of supporting women in leadership through stress, burnout, and growth
For more than two decades, I have coached women in business and leadership to create success without sacrificing their wellbeing. My work is grounded in neuroscience, nervous system regulation, and trauma-informed practice. I designed this Roadmap to give women a simple, accessible way to recover their energy in the middle of real life, not in the rare moments when everything slows down.
Coached thousands of women in leadership and business
Burnout & women’s leadership specialist
Nervous system and trauma-informed training
International speaker & facilitator
Host of three public podcasts with more than 260 episodes
Meet your guide:
26 years of supporting women in leadership through stress, burnout & growth
For more than two decades, I have coached women in business and leadership to create success without sacrificing their wellbeing. My work is grounded in neuroscience, nervous system regulation, and trauma-informed practice. I designed this Roadmap to give women a simple, accessible way to recover their energy in the middle of real life, not in the rare moments when everything slows down.
Coached thousands of women in leadership and business
Burnout & women’s leadership specialist
Nervous system and trauma-informed training
International speaker & facilitator
Host of three public podcasts with more than 260 episodes
What women in recovery say
About Working with Sonya
Kathryn
Birth & Wellbeing Educator
“Before working with Sonya, I was burning out and stretched thin. Even after our first connection, I felt more space and relief than I had in years. Her support helped me rebuild my energy and create a lifestyle that actually feels sustainable.”
Lacie
Learning Specialist & Musician
“I still use Sonya’s tools every day. They help me stay steady, capable, and grounded as my leadership grows. The change in how I show up has been real and lasting.”
Belinda
Mindfulness & Compassion Expert
“I used to push through overwhelm as a high achiever. Sonya helped me create space, balance, and steadiness so I could lead in a way that feels sustainable. This work made a profound difference in my life and business.”
What’s inside the Roadmap
A clear, practical structure that helps you recover in a way that fits real life.
A simple structure designed to support real, sustainable change.
The Burnout Recovery Roadmap is organised into three stages that work together to help you recover in a way that fits real life.
You start with short educational episodes that explain burnout and the principles of recovery. Then you build a toolbox of regulation skills, followed by thirty days of guided practices designed to help you integrate recovery into your daily rhythms.
Each episode takes ten minutes or less, so the process stays accessible, even in your busiest seasons.
Short, grounded episodes that help you understand what burnout actually is and how it affects your system. This foundation makes everything that follows clearer and more meaningful.
Examples:
• EP 02: The Science of Stress
• EP 03: Stopping the Stress Cycle
• EP 04: The Recovery Sequence
Seven core tools that support regulation, presence, and capacity. Each tool is simple, practical, and designed to help you settle your system in real-world moments.
Examples:
• EP 09: The Feel Sense: Listening to Your Body’s Messages
• EP 12: Mindfulness Made Easy: A New Perspective
• EP 14: Collecting Your Attention: Gathering Your Scattered Energy
The 30 days of practice are designed to help you regulate, reconnect, and reclaim your energy. These episodes are organised into three arcs that build on each other.
⭐ Part 1: Regulation Practices
Calm your nervous system, interrupt activation, and create steadiness.
Examples:
• Day 02: Gentle Movement – Shaking Off Stress
• Day 07: Expansion Practice – Moving from Contraction into Openness
• Day 09: Shifting Focus – Calming the Body Through Vision
⭐ Part 2: Self-Awareness Practices
Strengthen internal awareness so you can respond to your needs with clarity and care.
Examples:
• Day 13: Emotional Writing – Naming and Releasing What You Feel
• Day 16: True Vitality – Discovering Your Real Energy
• Day 18: Boundaries as Energy Savers – Protecting What Nourishes You
⭐ Part 3: Reclamation Practices
Rebuild capacity, reconnect with what feels true, and step back into strength.
Examples:
• Day 21: Reclaiming Flow – Restoring Energy to Yourself
• Day 27: Energy as a Compass – Aligning with What Matters
• Day 28: Speaking Your Truth – Boundaries with Voice and Presence
Results you can expect from the roadmap
With consistent, gentle practice, you will begin to feel meaningful shifts in how you move through your day. As your nervous system settles and your capacity rebuilds, you can expect more steadiness, more energy that lasts, and less overwhelm. These changes build gradually, creating a foundation for sustainable wellbeing and leadership.
You may experience:
Fewer stress spikes and a calmer baseline
Energy that is easier to access and sustain
Clearer decision-making
Less mental fatigue
Improved focus during work and daily tasks
Greater capacity for work and life demands
Results you can expect
With small, consistent practices, you may begin to notice real changes in how you feel and function each day. As your system settles, your energy and clarity gradually return.
You may experience:
Fewer stress spikes and a calmer baselin
Energy that is easier to access and sustain
Clearer decision-making
Less mental fatigue
Improved focus during work and daily tasks
Greater capacity for work and life demands
Get your burnout recovery roadmap
Choose the level of support that feels right for you
Burnout Recovery Roadmap
127 AUD/$85 USD
One-time payment · 12 months access
What’s Included:
Full Burnout Recovery Roadmap
44 short, guided audio episodes
Education, toolbox, and 30 days of daily practices
Private podcast feed (listen in your favourite app)
12 months access
Any updates released during your access period
Go at your own pace
Simple, approachable support
you can return to whenever you need it.
Roadmap + Coaching
475 AUD/$315 USD
Includes a private 60-minute integration session
What’s Included:
Everything in the Burnout Recovery Roadmap
1:1 private coaching session with Sonya
Pre-session intake to focus on what matters most
Clear, practical next steps
Written session summary and notes
One month of email support after your session
Limited availability to protect session quality
Personalised support to apply the roadmap
to your life and work
Burnout Recovery Roadmap
127 AUD/$85 USD
One-time payment
What’s Included:
Full Burnout Recovery Roadmap
44 short, guided audio episodes
Education and toolbox
30 days of daily practices
Private podcast feed
12 months access
Any updates during access period
Go at your own pace
Simple, approachable support
you can return to whenever you need it.
Roadmap + Coaching
475 AUD/$315 USD
Includes a private 60-minute integration session
What’s Included:
Everything in the roadmap
1:1 coaching session with Sonya
Pre-session intake to focus session
Clear, practical next steps
Written session summary & notes
One month of email support
Limited availability to protect quality
Personalised support to apply the roadmap to your life and work.
Frequently Asked Questions
Everything you need to know about the Burnout Recovery Roadmap
(Click the + symbol to read more)
How long does the Roadmap take each day?
—> Each episode is ten minutes or less. The practices are intentionally short so they can fit into busy or stressful seasons. Burnout recovery works best when it’s gentle and consistent, not intense.
Do I need to complete it in 30 days?
—> No. You can move through the Roadmap at your own pace. Many women repeat episodes, pause when needed, or return to practices during challenging weeks.
The toolkit is designed to support you, not pressure you.
That said, the episodes follow a specific sequence that builds regulation, awareness, and capacity step by step. You’ll get the most benefit by listening in order, even if you take longer than 30 days.
I’m in deep burnout. Will this still be doable for me?
—> Yes. The Roadmap is designed for women who are already stretched thin. The practices work with your nervous system rather than pushing you to do more, so even on difficult days you can experience small shifts in regulation and capacity.
Is this a course?
—> No. It’s a private audio toolkit designed to support you in everyday life. There are no modules, worksheets, or assignments to complete. Just short, guided episodes you can listen to wherever you are.
Can I listen on my normal podcast app?
—> Yes. After purchase, you’ll receive a private podcast link that you can add to Apple Podcasts, Spotify, or most podcast apps. Setup takes only a few minutes.
Will this help me at work?
—> Yes. The practices are designed to reduce overwhelm, support emotional steadiness, and make it easier to respond rather than react. Many women notice changes in clarity, boundaries, leadership presence, and capacity at work.
How long do I have access?
—> You receive 12 months of access to the full Roadmap, including any updates or bonus practices released during that time. You’ll receive a gentle reminder when your access is coming up for renewal.
Can I use the Roadmap alongside therapy or coaching?
–> Yes. Many women use the Roadmap as support between therapy or coaching sessions. It helps keep the nervous system regulated day to day, so insights and changes are easier to integrate.
If you’re also working with me, the Roadmap often becomes a shared foundation we can draw from in sessions, helping us focus on what’s most relevant and practical for you.
Is this a replacement for therapy or mental health treatment?
—> No. The Burnout Recovery Roadmap is an educational and supportive resource. It is not therapy, counselling, medical care, or mental health treatment, and it does not replace working with a qualified healthcare or mental health professional.
If you’re experiencing significant mental health distress or feel unsafe, this work is best used alongside appropriate professional or emergency support.
What if I don’t feel better right away?
–> That’s completely normal. Burnout recovery is gradual and happens through small, repeated shifts in your system. The Roadmap is not a quick fix. It provides structure, tools, and support for sustainable change over time.
Do I need experience with meditation or nervous system work?
–> No. Each episode is simple and guided, and designed to meet you where you are. You don’t need prior experience, special skills, or a particular level of focus or energy to benefit.
What if I don’t like breathwork or meditation?
—> That’s okay. The Roadmap includes a wide range of practices. Many are sensory, movement-based, or grounding rather than breath-focused or meditative. You’re encouraged to use what feels supportive and skip what doesn’t.
Who is the Roadmap for? Is it only for women?
–> The Burnout Recovery Roadmap is designed primarily for women in business and leadership, because that’s the population I work with most closely. However, the practices themselves are not gender-specific and can support anyone experiencing burnout, chronic stress, or nervous system overload.
The approach is gentle, practical, and adaptable. Many people across different identities and neurotypes find the practices supportive when they’re navigating high demand, pressure, or prolonged stress.
How does the Integration Session work?
–> The Integration Session is a private 60-minute session designed to help the Roadmap land in your real life. The Roadmap provides the education, repetition, and nervous system groundwork. The session adds personalisation, clarity, and practical next steps.
If you choose the Roadmap + Integration Session option, you’ll complete a short intake beforehand so we can focus on what matters most right now. After the session, you’ll receive a written summary and notes, along with one month of focused email support to help with integration.
Email support is designed for brief questions, reflections, and integration support. It’s not ongoing coaching, but a contained way to stay supported as things settle.
