Good. Now go easy on yourself.

1. Expect to be tired

   Overload uses a lot of energy. If you can, keep the rest of today quiet and simple.

2. Water and something easy to eat

   Your body worked hard. A familiar snack is fine.

3. You didn't do anything wrong

   Overload is your nervous system reaching its limit. It is not a choice and not a failure.

Later, not now: if you notice what set it off, you can add it to Your manual. It helps the people around you avoid it next time.

Okay. Here's what's next.

1. Leave, if you haven't yet

   Go anywhere with less: a bathroom, your car, outside, a hallway. Leaving is allowed.

2. Send one message

   Let one person know, without a phone call. Copy this and send it.

   I'm overloaded and need to step away. I'm okay. I'll message you when I can.

   Copy message

3. Breathe out slowly

   Only if it helps. Some people find breathing exercises make it worse. Skip it if so.

   Out slowly

   Start the circle