What should I do first when I'm burned out?

Lower the pressure enough to think: stop adding commitments, protect sleep, remove one major demand, and tell one person honestly how you are doing.

I'm too overwhelmed to make a plan — what now?

You do not need the whole plan yet. Stabilise first with the steps above, then decide just the next step once you have a little capacity back.

Should I make big decisions right now?

Try not to. Major decisions made in the worst of burnout are often ones you would make differently with capacity restored.

When is it urgent to get help?

If you cannot cope, feel hopeless, or have thoughts of self-harm, reach out to a professional or crisis service immediately. Matburnout is not emergency support.

What to Do First When You're Burned Out

Overwhelmed and not sure where to start? A simple, realistic first-steps guide for when you're burned out right now.