If you suspect you are in a non-functional overreach state, pull all the brakes you have! Skip all training for at least two weeks, and don’t start training before you feel fresh and really eager to train again. And start easy, at no more than 50% of the previous load.
I wrecked my self in a similar manner last spring, and spent the last 8 month trying to get back when I was still in an overreach state. And lost 8 months of training, finally I pulled the brakes a few weeks ago and I regret so much not doing so the last spring,
The only cure for overreach is rest, don’t waste time fiddling with nutrition, supplements, adjusting training, testing different training or cross-over – just rest!
If it is a minor overreach you will be back overcompensated and stronger after two or three weeks, if you don’t feel rested after two-three weeks – then you have overtraining syndrome and you’re in trouble, but you have at least started with the only cure that works – rest!