I am sick of being told to look after myself when I have nothing left

What to do right now

The self-care advice is coming from people who have never tried to take a bath while a child bangs on the door. Self-care requires executive function, time, and someone else to hold the load while you step away. You may not have any of those. The advice is not wrong. It is inaccessible. What you need is load reduction, not bubble baths. One demand removed from tomorrow is worth more than an hour of meditation you cannot access.

What your brain just did

Your body

Another article told you to meditate, take a bath, go for a walk. You want to throw your phone at the wall.

Your brain

Self-care advice assumes available executive function, time, and someone to hold the load. You may have none of these. The advice is not wrong. It is inaccessible in your current circumstances.

What this did

What you need is load reduction, not addition. One thing removed from tomorrow is worth more than an hour of self-care you cannot access. Cancel something. Lower a standard. Remove a demand.