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The first 24 hours.

When life feels broken, your job is not to solve everything. Your job is to stop the slide, lower the noise, and make the next few decisions with less damage.

Do these first

Drink water and eat something simple.
Get out of the room if the room is making everything louder.
Write down what is actually happening in one paragraph.
Do not make any dramatic irreversible decisions in a panic window.
Tell one safe person the truth about where you are.

What to avoid

Do not try to design your entire comeback tonight. Do not confuse exhaustion with clarity. Do not use shame as fuel. It burns hot and stupid.

The real objective

Reduce harm. Restore orientation. Buy yourself enough steadiness to think tomorrow.