When you're burned out, what happens to your body? (Choose what's been most dominant this past week) *

My brain won't stop but my body is exhausted - I'm wired and tired simultaneously

My body shuts down completely - everything hurts, I go numb, or I physically can't move

Both - I'm wired AND tired, restless AND frozen, sometimes simultaneously or alternating throughout the day

I push through until I physically collapse or get sick

How do you know you're approaching burnout? (Choose your most reliable early warning sign) *

I'm snapping at people, crying over small things, or spiraling into shame about "not doing enough"

Sounds and lights become unbearable, I lose words, or I start having non-verbal episodes

Both - I'm emotionally reactive AND sensorily overwhelmed, my capacity swings wildly between "on" and completely unable to function

I feel completely disconnected from myself and my life

What typically triggers your burnout? (Choose your most consistent trigger) *

Overcommitting, saying yes to everything, perfectionism, constant urgency and time pressure

Too much masking, sensory chaos, loss of routine or control over my environment

Both A and B - I'm simultaneously dealing with task overload AND sensory/masking overwhelm

Everything feels like too much - I can't pinpoint what started it anymore

When you try to rest, what actually happens? (Choose what's most true for you lately) *

I feel guilty the entire time, can't sit still, or end up doom-scrolling instead of resting

Rest only works if I'm in a quiet, dark, controlled space with absolutely no demands

Both - I feel guilty about resting AND I need complete sensory safety, or sometimes rest helps and sometimes I need stimulation and I can never predict which

Nothing helps anymore - I've tried everything

Your relationship with routines is: (Choose what best describes your relationship with routine right now) *

I need structure but hate rigidity - I create systems and then rebel against them

Routine is essential for my survival - when it's disrupted, I completely fall apart

I desperately need routine for some things (to manage overwhelm) AND flexibility for others (to manage dopamine), but can't maintain either consistently

I can't maintain any routine at all right now

How does overwhelm show up for you? (Choose what's been most present this past week) *

My brain has 47 tabs open, I'm mentally hyperactive but physically exhausted, racing thoughts with no focus

I shut down entirely - can't think, can't process, can't speak, everything goes blank

Both simultaneously - racing thoughts AND complete shutdown, sometimes in the same hour

I dissociate completely - I'm watching my life happen from outside my body

When you're burned out, how do you handle tasks? (Choose what's most true for you right now) *

I know exactly what needs to be done but I cannot make myself start, even with deadlines looming

I lose all executive function - I can't plan, can't decide, can't sequence steps

I experience both - some days I can't start tasks AND I can't plan them, some days I hyperfocus AND then shut down completely

I'm doing the bare minimum to survive and dropping everything else

What happens to your emotional regulation during burnout? (Choose what's been most dominant lately) *

Rage over small things, uncontrollable crying episodes, rejection sensitivity cranked to 11, shame spirals about my "failures"

Complete emotional numbness or flooding - I either feel nothing or I feel everything at once and melt down

Emotional whiplash - I experience BOTH the rage/crying/shame AND the numbness/flooding/meltdowns

I feel like I'm watching my emotions from far away but not actually feeling them

What does recovery actually require for you? (Choose what you need most right now) *

Reducing stimulation (notifications, commitments, caffeine) but my brain fights this because it wants MORE

Sensory safety, predictability, and permission to unmask without anyone needing anything from me

Both - I need to reduce stimulation AND create sensory safety, I need structure AND flexibility, but I can't figure out how to do both at once

I don't know if recovery is even possible - I've been like this for so long

How would you describe your current burnout state? (Be honest about where you are TODAY) *

Early warning signs - I'm headed toward burnout but can still function mostly normally

Moderate burnout - Some areas are affected, others still functioning, I can push through when needed

Severe burnout - Multiple areas of life affected, struggling daily, barely maintaining essentials

Crisis burnout - Can't function, everything has collapsed, I'm in survival mode

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