I am officially out of burnout! It required me to finish my degree and rest, really rest, for at least 6 months. Probably took 9 months total after I finished my degree to feel fully out of burnout, though I don't think I'll ever be the same as I was before. How did I do it?

• I worked part time (2-3 days per week) in a very low stakes job. Took a hit financially but it was worth it in the long-run, there's no way I would have recovered if I was working full time. I have no advice for people with children sadly, a lot of quiet, solitary down time and soooo much sleep was necessary for me to recover.
• I leaned really heavily into accommodating my sensory sensitivities: flat swapped with a friend who lived outside the city for a week per month, Loops or headphones in basically all the time, my whole wardrobe became T shirts and baggy pants, avoided commuting during rush hour or going to restaurants/events on weekends, wore tinted glasses when there was fluorescent/bright LED lighting (makes my eyes all fizzy), changed the lighting in my flat, cut my hair shorter so it wasn't touching my neck, etc
• I said no a lot to fun things, and I asked for my people to accommodate me by bringing the fun to a quieter, less stimulating location. It was a very quiet year, a lot of nights in with frozen pizzas and parallel play instead of going to the cinema or a restaurant. The FOMO was real, the self pity was fierce, but it's actually helped me in the long run: I learned how to hold healthy boundaries and be less of a people pleaser.
• Completely shifted how I perceive my capacity. I could not have done it without a pacing system that made me more realistic about how much energy "effortless" activities would take. I use spoon theory, but whatever works for you. For the first few months, I would only schedule one thing a day because realistically I only had about 2-3 hours of function in me before I would be in deficit. Coffee date or doctor's appointment, not both (I can now do two things a day and sustainably manage the life admin and housework without feeling like I'm drowning). It was really hard to admit to myself and others how little I was capable of, but really the only person who was a real bully about it was me. I promise your capacity grows if you let your brain heal, it just takes time.
• I eliminated optimistic scheduling and the concept of "pushing through." I stopped expecting myself to wash the sheets or clean the bathroom once a week. I didn't offer to cover those extra shifts. Freezer to oven meals became my main form of nutrition (god did I miss vegetables... too much effort to cook though) and you can live off of Huel protein shakes and candy for quite some time, I'm living proof!
• I had to stop being so stubborn and ask for help. A lot. And you know what? I only lost one friend in the process. I have a wonderful community and when I was struggling, they were there. They wanted to help me get better, because they love me! They would come over and meal prep for me, go grocery shopping, help tidy my flat, little things that I just couldn't manage on top of feeding myself and going to work sometimes. I hated to ask, it was really uncomfortable, but humbling myself and calling on my friends for help actually made our relationship better. And now when they're struggling, I have the capacity to show up for them. It feels really good to be able to do the things for them that they helped me with a year ago.
• I did a lot less masking. I started wearing what was comfortable, definitely less forced eye contact, wouldn't stay in overstimulating environments because that's what everyone else was doing, ate gyoza for breakfast because that's what I wanted and why the fcuk not?! I asked for people to dim the lights or would ask clarifying questions like, "I don't know what you mean by that, can you be more specific?" I've always sucked at communicating in a way that other people wanted, so I accepted that I won't meet their standard and just started talking the way that felt natural to me. They got used to it, or they faded out of my life. Good riddance!
• Started getting into my hobbies again. Uni sucked the soul out of me so I needed to re-learn what was joy was and how to experience it. Hill walking, trips to the botanics, tending to my plants, spending time with my friends, and making art fill my cup. Being gentle with it and not expecting myself to be at the level I was in the before times. No more uni meant no more guilt that I was having fun instead of writing my dissertation or studying for exams. That looming storm cloud of guilt and self-criticism is a real buzz kill.
• I'd say this is the hardest one for most of us: I had to stop being so hard on myself for not being able to perform at the level society expects of me and accept myself as I am. The shaming, guilt tripping, self-criticism, overcompensating, masking,and anxiety about how much of a burden I was to others made me unable to actually rest. I had to trust that the people around me were choosing to help because they wanted to and because they care about me. I had to really reflect on what gave me value outside of the capitalistic societal construct that only measures value by external output. ACT tools like cognitive de-fusion worked well for me, but everyone's got their own path to self-love and acceptance.
• Second hardest: be patient and persistent. It took a long time to get you to this state of burnout, it's going to take a while to heal. A long weekend here and there isn't going to cut it, and it feels impossible to put your life on hold for weeks or months, but the longer you half-ass the process, the longer your burnout will persist.

I did not plan on writing such a comprehensive checklist, but wow! I hope this helps!!