Spot the signs of burnout and plan my recovery

Help me understand whether I'm heading toward burnout and what to do about it. What I'm noticing: [e.g. "exhausted even after rest", "dread Mondays", "cynical", "forgetting things", "getting sick a lot"] How long it's been going on: [TIMEFRAME] My main load: [WORK HOURS, CAREGIVING, STUDY, OTHER DEMANDS] What drains me most: [SPECIFIC TASKS, PEOPLE, PRESSURES] What still gives me energy: [ANYTHING] What I can and can't change right now: [e.g. "can't quit, but could talk to my manager"] Give me: 1. A plain-language summary of what I'm describing, compared with common burnout signs (exhaustion, detachment or cynicism, feeling ineffective). This is not a diagnosis. 2. The likely drivers, sorted into: workload, lack of control, lack of recognition, values conflict, poor boundaries, not enough recovery. 3. This week: 3 small changes to stop things getting worse. 4. Next 4 weeks: a recovery plan covering rest, boundaries, and one conversation I may need to have (with a short script). 5. Longer term: what to watch for, and signs it's time for a bigger change. Burnout can overlap with depression, anxiety, and physical conditions. Tell me to see a doctor if symptoms are severe, lasting, or affect sleep, appetite, or daily functioning, and to contact a crisis line (in the US, call or text 988) if I feel hopeless or unsafe.