Any practical advice to avoid a total crash is welcomed.
Drop back to the basics is my advice.
Accept that, right now, your bandwidth is probably less. So you need to pace yourself and that means choosing to invest energy in x or y, not both as perhaps you might have done in the past. (You might find it helpful to read up on the Spoons Theory)
Do more of what tops up your bandwidth, whatever that is for you.
Do less of what drains your battery, whatever that is for you.
Train yourself to, as UM says, shoot the wolf closest to the sledge in terms of priorities. Which is not always the biggest one, or the scariest one, or the one that barks loudest. Or indeed the one that other people think you should shoot.
Teach yourself to be more present, to focus on one thing at a time. And be kind to yourself about any of your current limits, failures or struggles. If you have a bad day, start afresh the next day.
Prioritise your physical and mental wellbeing like your life and your daughters life depended on it. Sleep, diet, fresh air, ways to calm your mind, prayer, music, exercise, small pleasures.
Start each day by asking yourself ‘what do I need from myself today.’. End each day by thinking of three things from the day for which you are grateful, no matter how small.
I suspect that, rather like training for a marathon or an uphill climb, once you start training yourself to do these things, it will help you to decide if/how some of the things you mentioned (female attention, heartfelt emails, an IC of your own etc) will serve you right now or not......
Hope that helps and is sufficiently practical
T: 18 M: 12 (at BD) No kids.
H diagnosed with severe depression Oct 15. BD May 16. OW since April 16, maybe earlier. Silent vanisher mostly.
Divorced April 18. XH married ow 6 weeks later.
"Option A is not available so I need to kick the s**t out of Option B" Sheryl Sandberg