STEP 4 | Relapse prevention (I’m afraid I could relapse)

BURNOUT-PREVENTION PLAN (with Calmfidence as your “way of being”)

Life happens!
This is the plan that helps you prevent burnout and step into Calmfidence as a way of being: calm, clear, centered, and in control.


THE WARNING SIGNS (my earliest signals)
My earliest signs that I’m departing from Calmfidence are:

◉ 1) ________ (sleep, mood, body, focus)
◉ 2) ________
◉ 3) ________
◉ 4) ________
◉ 5) ________

KEY TAKEAWAY: When I notice two of these signs, I switch to Stabilise Mode for 24–72 hours.
___________________________



MY CAPACITY (my non-negotiable limit)
For the next 4 weeks, my maximum capacity is:

◉ ________ Calls/meetings per day / per week
◉ ________ Deep work minutes per day
◉ ________ Workdays (include at least 1 lighter day if possible)
◉ ________ Recovery anchors (daily)

KEY TAKEAWAY: Consistency comes from protecting your nervous system, not pushing harder.
___________________________



BOUNDARIES (what I will say and do)

◉ My response-time standard: ________ (e.g., 24–72 hours non-urgent)
◉ I do not take calls: before / after: ______
◉ I do not do same-day requests

KEY TAKEAWAY: Boundaries aren’t walls, they’re your energy strategy.
___________________________



MY 24–72 HOUR RESET TRIGGER (when I pull back fast)

◉ If I notice (choose 1–2 signs), I will immediately switch to:
◉ Minimum viable output + reduced inbox + extra sleep/support

KEY TAKEAWAY: Your plan protects you on days your willpower can’t.
______________________



MY DELEGATION RULES (so you don’t “delegate” and still carry it)


I delegate first: admin, scheduling, invoicing, posting, follow-ups, tech fixes

◉ If it’s not CEO-level, it’s not mine to hold long-term
◉ Delegation includes ownership: the person takes it end-to-end
◉ I check once (not five times), as perfectionism is hidden workload
◉ One channel per task (no email + WhatsApp + DMs for the same thing)


MY DELEGATION FILTERS (3 questions):

◉ Does it require my expertise — or just my involvement?
◉ Does it create revenue — or just noise?
◉ Would I pay X to get back this energy today?

KEY TAKE AWAY: Delegation is nervous-system protection in a business form.
___________________________



WEEKLY CALMFIDENCE REVIEW (10 minutes)

Two questions (no overthinking):
◉ What drained me?
◉ What restored me?

Then choose ONE adjustment for next week:
◉ Stop: ________ (one thing to reduce)
◉ Start: ________ (one recovery support to add)
◉ Support: ________ (one ask/delegation/boundary to reinforce)

KEY TAKE AWAY: Small weekly corrections prevent big burnout crashes.
___________________________




MY SUPPORT TRIANGLE (so you’re not doing recovery alone)

1. MENTAL + EMOTIONAL SUPPORT (mind + nervous system)
◉ Therapist / counsellor / coach (trauma-informed if possible)
◉ GP or clinician for anxiety/depression support if needed
◉ Purpose: emotional processing, nervous system regulation, safe containment

2. BODY + HORMONE SUPPORT (energy + sleep + symptoms)
◉ GP, functional medicine doctor, menopause specialist, or women’s health practitioner
◉ Physiotherapist / osteopath / bodyworker (as needed)
◉ Purpose: sleep, fatigue, pain, hormone shifts, digestion, physical recovery

3. LIFE + BUSINESS SUPPORT (load + boundaries + reality checks)
◉ Peer entrepreneur buddy / mastermind partner
◉ VA / team member / operations support (even a few hours helps)
◉ Personal ally (partner, sister, friend) for practical help at home
◉ Purpose: reduce load, protect boundaries, prevent overdoing it



HOW TO USE YOUR TRIANGLE (simple)
◉ Choose one person for each corner
◉ Tell them your top 3 warning signs
◉ Give one instruction: “If you notice X, remind me to do Y (Reset Mode for 24–72 hours).”

If I’m slipping, I contact this person ________ first.

KEY TAKEAWAY: Burnout relapses thrive in isolation, get support and break the cycle. Calmfidence is not a solo project, support is part of your strength.
___________________________