The key problem, I believe, is tenseness. Your entire vocal apparatus should be free and relaxed, but with proper support from the diaphragm. And you should sing with confidence that your voice is coming through, not forcing it. But you probably know that. As you say, a better teacher would help.

As to recovery, I think resting the voice as much as possible. When you do begin, concentrate on being relaxed, and begin with soft vocalization in the low or easy part of your register. Then gradually get back into vocal shape. I've experienced that myself, though not to such an extreme (and I should know better after years of vocal study).

Good luck!

Cheers, S. in Seattle