It's a really tough place to be, and there isn't really a generally applicable answer that I can give that you probably haven't heard. The general rule is: Do less. Expect less. And find/relish safety. To expand on that, you need more time in places where you don't need to mask or struggle
What this means in practice for you is going to unique to your experience, but some examples are: * Setting up a sensory nest with all the good sensory experiences and none of the bad ones and hanging out there. * Limiting contact with people you need to mask around (both online and in person)
The world is so loud and overwhelming, and autistic burnout comes from needing to constantly regulate that. If you can reduce that as much as possible, that'll help. That also means when you do it to yourself! Do the low energy safe foods for a bit. Drop any guilt about eating 'healthy' or whatever
Also, here are some resources that might help :) embrace-autism.com?s=burnout leedsautismaim.org.uk/wp-content/u...