The 'Unhinged' Burnout Recovery Kit: Practical Strategies for When Conventional Advice Fails
Conventional burnout advice fails because it assumes you have the energy to follow it. This guide is for when you're too exhausted to even try.
Burnout is a serious AUDHD crisis, not a choice. This guide offers "unhinged" yet practical, low-energy strategies for recovery: sensory anchors, unconventional coping, and direct scripts for boundaries. Your healing is non-negotiable.
Key Sensory Anchors
Noise Control
Use noise-cancelling headphones or earplugs proactively to block out overwhelming sounds and create a pocket of auditory peace.
Visual Calm
Carry an eye mask and use low-light options. Reducing visual input gives your brain a chance to rest, even in bright environments.
Comfort Items
Keep a weighted lap pad, soft blanket, or discreet fidget toy nearby. These provide grounding tactile input to calm your nervous system.
Safe Snacks & Drinks
Have familiar, no-prep snacks and your preferred drink within reach to avoid energy crashes without using executive function.
Quick Recovery Plays
The Human Cocoon
Wrap yourself in heavy, soft blankets in a dark, quiet room. The goal is minimal sensory input to let your nervous system reset.
Mindless Screen Stare
Passively watch familiar, low-stakes content you've seen before. It occupies your brain without demanding cognitive or emotional energy.
The Snack Graze
Keep a 'snack station' of no-prep foods and drinks next to you. Sustenance without the executive function of preparing a meal.
Permission to Pause Hygiene
Give yourself a pass on showering or other hygiene tasks. Your energy is for survival and rest, not societal expectations.
Essential Boundary Scripts
To Exit a Conversation
"I'm hitting my social limit. Stepping away." or "My brain's full. Need a break."
To Decline an Invite
"Thanks for the invite! I won't be able to make it." or "I need to prioritize quiet time right now."
To Ask for Space
"My social battery is drained. I need quiet time alone." or "I'm feeling overstimulated and need to retreat."
Your Recovery, Your Rules
Burnout recovery is messy. This kit grants permission to prioritize your nervous system's needs above all else. Retreat, disconnect, and protect your peace fiercely. Your rules are the only ones that matter.