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Anti-Burnout plan - 30%

PHS & Vedic

unmask stuff

What I need to do tailored to myself?

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https://burnout-recovery-1.paperform.co/⁠

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https://quarter-life-crisis-or-burnout.paperform.co/⁠

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@Relax_Burnout_bot

0. Understand my state, burnout signals or unprocessed stress cycles

0. осознать что у меня выгорание, понять нету ли депрессии еще коморбидной?

агендония, все в сером цвете, ничего не радует, что раньше радовало

suicidal NO

non-suicidal morbid ideations

Why I burned out before? Why I am keep burning out? what are my issues with boundaries?

my stress reaction → from test with neurodivergent archetypes

Stressor signs

1) Знать свои сигналы ранние, что предвыгорание — алексетимия усиливается? — интероцепция ухудшается? — потеря навыков (Raymaker DM burnouut eqauation), HPA stress?

2) Improve interoception and detection of tiredness

1. Reduce stressors - environment & energy drains

1. сократить дела, нагрузку и социальное общение и обязательства

1 предмет so far

возможно хватит сил на экзамены и ассайнмент колич и микроэкономики

волонтерство убрала

стараюсь за уборку и другие дела не браться

3. sensory friendly environment & routines → reduce stressors

noise

work in libraries (start today)

noise canceling headphones that I can borrow? → found the broken one

5. unmasking + stimming + fidgeting

some object → fluffy toy at home at working table

small fluffy toy - toy for keychain for public

university

good day?

rocking side to side

taking notes

bad day?

ask to stand up?

google and research what other people do

ADHD unmasking

next session

questionnaire on ADHD masking?

6. (вос)создать систему управления энергией → пример аутистки и ее камушкев или что там у нее было из сериала (pacing, spoons, tickets, energy accounting)

chronic fatigue tips

12) Try automatise and delegate some stuff that is hard and energy draining

15) How to regulate myself before hand (any accommodations needed for this)

— допить магний по 1 штучке в день хотя бы — постирать белье еще раз чтобы отстирало 90 градусов — погулять по солнцу каждый день или даже если нет солнца днем

2. Reduce stressors - change boundaries, mental believes/attitudes/habits

+ change my identity, deal with internal ableism, and self-perception

10) change my work and rest routines and patterns, practice microrest throught the day, where I can out myself in sensory deprivation with mask and headphones and just stay like this for some time

7. grief my limits & accept them → lower my expectations from self, work with all of nothing mindset, type-A personality, perfectionism (Перевал в середине пути)

→ limit ambition not in terms of depth, but number maybe, so you will focus on limited number of things instead of millions

9. memorize aka write and save somewhere, stuff about me, how I work, what I need — ex. after several dates of trips I need 1 week off to chill

14) Work on personal boundaries setting in inter-relationships and RSD dealing, aka emotional regulation skills

3. Сalm nervous system. Deal with stress reaction, finish the cycle - physical stuff

2. получить доступ к медикаментам

позвонить врачу своему в среду 3.12

night routine + consistent time for sleep, include and then write it down, include progressive muscle tension

put it on a steacker

dancing habit? not in a pre-occupied days

4. deal with stress reaction

proprioception and vestibular + physical activity to release stress

dance daily (stack to morning routine) with playlist start tomorrow 2.12

plant touching time schedule sounds good think about it

skipper skip, yoga mat and roll

→ walk in the cities and look for parks

vagus nerve stimulation (

sensate⁠

)

Slow diaphragmatic breathing (belly breathing) with longer exhales than inhales increases vagal activity and heart‑rate variability, which is linked to lower anxiety and better emotional regulation. For example, inhale through your nose for 3–4 seconds and exhale gently through your mouth for 6–8 seconds for a few minutes. You can do this lying down with a hand on your belly so you feel it rise on inhale and fall on exhale; keeping it slow and comfortable is more important than exact counts.

Humming, singing, chanting (like a long “mmm” or “om”), and even vigorous gargling create vibrations in the throat and soft palate, which are connected to branches of the vagus nerve and can increase vagal tone and HRV. Try 3–5 minutes of gentle humming or singing with relaxed jaw and shoulders, focusing on the vibration in your chest and face and pairing it with slow breathing.

— расслаблять тело МФР перед сном

4. Сalm nervous system + regular nervous‑system hygiene. Deal with stress reaction, finish the cycle - social and creative stuff + REST/RECOVERY System activated

11) Find time always to do my special interests, hobbies, and meet my friends!

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