Ya I had burnout so bad 2 years ago that it cost me my job. Your comment about burnout spanning multiple causes and contexts resonates with me. I reached a point where everything felt like work (even recreation), and the news on my social media feed in these times just dragged me down further. Just to warn you, 4 weeks will probably not be enough time to climb out of burnout (it took me more like 6 months), but you can certainly hone your coping skills enough to have a healthy strategy in place going forward. Here's what worked for me:
* Finding and treating health problems you might not have known about (ADHD, sleep apnea, IBS, hypothyroidism from low iodine, low serotonin due to age or not eating enough meat/tryptophan)
* Using positive self-talk (see cognitive behavioral therapy or CBT)
* Separating planning from execution (keeping temporary todo lists and using https://www.depression-chat-rooms.org for tasking sessions with others)
* Eliminating technical debt outside of work (picking the low-hanging fruit of cleaning up your surroundings, your finances and your relationships)
My working theory right now for how burnout works is that it's about a rift between your subconscious and conscious mind. In my case, I had come to rely upon my subconscious to do most of the heavy lifting. So I'd think about a problem and sleep on it, then write the code that came to me in the morning. I took being a lazy programmer to the absolute limit and avoided consciously working through the crux of problems. Basically I mistook going with the flow for being in the zone.
My struggles started when my ADHD issues (which I thought I kicked as a teen) crept up and when I lost interest in my work, my subconscious mind refused to solve problems it wasn't passionate about. I found that tasks that previously happened through muscle memory had to be done by my conscious mind. So I started noticing every single little step. Not just brushing my teeth, but opening the drawer, getting out the toothbrush, opening the toothpaste, squeezing it out, and so on. Working through a day in my home life became almost insurmountable as I was faced with 10,000 grueling steps.
Anyway, that was the year before COVID-19. I survived on my savings and by donating plasma. Luckily I met someone who hired me to do handyman work, and the physical labor was a godsend since I haven't been able to go to the gym.
My health began recovering around Thanksgiving of last year, and I would say I was 85% recovered by around May. The last few months have been great, and I've been able to start programming again in recent weeks. Thankfully the brain circuits that had shut down have reawakened so I don't have to relearn how to code. My mood has risen from a 2-4 out of 10 last year, to a consistent 7-9 the last few months, without medication. When I start slipping down the road towards negative self-talk and darkness, I take time to breathe, slow down, and ask if I'm respecting myself in the situation. I've learned that a big part of my burnout was bad communication and spending too much time dwelling on other people's expectations and my own past mistakes.
Hope this helps someone.