Signs of autistic burnout include pervasive tiredness, difficulty with speech, executive functioning, memory, self-care, and daily living activities, as well as heightened sensitivity to sensory input leading to overload, meltdowns, and avoidance of previously tolerable settings and activities.
Understanding the causes and characteristics of autistic burnout is crucial for developing effective strategies to prevent and manage this debilitating condition.
This article will discuss some of the ways in which you can recover from or prevent an autistic burnout.
Short-Term: How To Get Out Of Autistic Burnout Now
If you are currently experiencing burnout (or close to approaching burnout) and want to reduce your burnout levels, try these immediate steps:
Long-Term: How to recover from or prevent autistic burnout
Below are some tips that I have compiled that have been really helpful for me and other autistic people when dealing with or preventing burnout in the long-term.
All of these may not be relevant to you, but you may want to try a few of them out and then select which ones you want to incorporate into your life.
Identify your stressors
Take time to reflect on situations, environments, and activities that drain your energy or cause you to feel overwhelmed, anxious, or stressed. This self-awareness is crucial for managing and preventing burnout.
Create a list of your specific stressors, such as:
You could also group these stressors into categories based on location (e.g., Work Stressors, Home Stressors) or based on their type (e.g., Sensory Icks,Social Interactions, and Task-Related Demands).
Learn more about autism
Educate yourself about autism, its common challenges, and strategies for managing them to understand your own needs and experiences better.
Reading this article in itself is a good start! You may also be interested in our articles, which give anoverview of autism, the stages that comeafter an autism diagnosis, or all aboutautism maskingfor further learning.
I have found it very useful to engage with the autistic community on social media to learn from their insightful descriptions and experiences of autistic burnout. It helps to recognize that you are not alone in your experiences, and you may learn some helpful tips for dealing with burnout from others.
Reduce or remove stressors (where possible)
Once you have identified your stressors, take steps to minimize or eliminate them from your life (if you can).
To prevent a burnout, you may:
I find the process of going to the supermarket overwhelming (the bright lights, too many people, too many food options, etc). So I know that I should avoid going there on weekends when it is more crowded. Or I can schedule the groceries to be delivered to my house at times when I am already feeling stressed.
Keep in mind that reducing certain stressors may not be feasible for everyone, especially if you need to work and cannot easily take time off, or you are a parent and do not have access to childcare. Focus on reducing stressors that you CAN control.
Take regular breaks
Schedule frequent breaks throughout your day to rest, recharge, and avoid pushing yourself beyond your limits.
There is often an expectation that we need to always be productive and busy but that might not be feasible for your well-being and happiness.
Building regular break time into your routine gives your brain a reset and helps prevent burnout from being constantly busy without respite.
Try to reframe taking breaks as productive for your brain’s health rather than unproductive.
Also, make sure you are using your allocated vacation days at work. Spread these out throughout the year to ensure you are giving yourself some time off at regular intervals.
Make the most of your downtime
When you have free time, use this as an opportunity to reset your brain and prevent a burnout.
How this looks is up to you. You may choose this time to pursue yourspecial interestsand hobbies, or you may choose to simply lie down and do nothing for a while (which, as we have said, is productive for your brain health!).
Remember that you will need to return to your responsibilities afterward, so do not extend your downtime and neglect your other tasks completely.
Below are some ideas for things you can do in your downtime:
Know your limits
It is common for autistic people to engage in people-pleasing behaviors, such as agreeing to the demands of others so as not to disappoint or be judged negatively.
If you find that you are already overloaded with tasks and are becoming overwhelmed, try to consider what you are reasonably capable of, even if that means you appear to be ‘doing less’ than others.
It’s easy to see other people having full social lives, going out all the time, and having lots of hobbies and side-projects. But if this lifestyle does not align with you, then that is perfectly fine.
Practice saying ‘no’ to unnecessary demandsbeforeyou have reached your limit. You don’t need to justify your decision with a reason that you think others will find acceptable.
For example, imagine that a friend invites you to meet for lunch this weekend. However, you have already made a plan to rest at home and recover from your week at work, which feels necessary to prevent burnout.
You might hesitate to tell your friend the truth – that you plan to do nothing at all this weekend – because you worry it’s not a good enough reason for saying no. However, if they are a true friend, they should understand and respect that relaxation time is important for your well-being.
Remember, you don’t owe anyone an explanation for prioritizing your mental health and preventing burnout. A simple “No, thank you” or “I appreciate the invitation, but I can’t make it this time” is perfectly acceptable.
Setting boundaries and being honest about your needs is essential for managing stress and maintaining healthy relationships.
Set your own expectations
For each “should”, ask yourself the following questions:
Reframe your “shoulds” into personal expectations that are more realistic and aligned with your values and needs. For example:
By identifying and challenging your “shoulds,” you can start to uncover the expectations that may be holding you back or causing stress, and begin to replace them with expectations that are more empowering and authentic to you as an autistic person.
Reach out to trusted people
Either during a burnout or to prevent one, connect with supportive friends, family members, or professionals who understand your needs.
If you’re struggling, reach out to someone rather than struggling alone, as asking for help when needed can prevent burnout.
Even if the other person does not have a solution to your struggles, it can be helpful to have someone you feel comfortable enough to share with.
A way to approach this can be to ask a trusted person, “Do you mind if I vent to you for a little while?”
Be respectful if they say no (because we don’t want to also cause them to burnout from overwhelm!), but you can also explain to them that you do not expect them to respond or give answers. Even the act of verbalizing or writing out your stress in the form of a message can feel like a weight lifted off you.
Alternatively, you can seek advice and support from the autistic community, who can provide valuable insights and tips based on their own experiences.
Ask for accommodations
This may include accommodations for sensory needs, alternative communication styles, or support with daily living tasks at home.
If you want to ask for accommodations in the workplace or at school, for instance:
Remember, advocating for your needs is a strength that sets you up for success and reduces burnout risk.
Consider if your job is right for you
If your workplace is causing you to constantly experience autistic burnout, you have tried asking for accomodations that were not granted, or the accomodations are not working, it may be worth evaluating if this job alligns with your needs.
While it is not possible for everyone to easily change jobs (due to financial or other circumstances), if you are in a position where you can explore alternative career paths, then this may be worth doing.
I have previously worked in high-pressure, fast-paced jobs, often juggling responsibilities, and dealing with the unexpected on a daily basis. When the covid pandemic hit, I was working in the health and social care sector where the stress only increased as well as my workload. I was burning out regularly and this propelled me to eventually find something better suited to my needs.
Reflect on your “ideal work day” and compare it to your current reality. Ask yourself:
If there’s a significant mismatch between your ideal and reality, it may be time to explore alternative jobs or careers that better align with your strengths, interests, and needs as an autistic individual.
Gradually unmask and be more authentic
One of the primary causes of autistic burnout,according to research, is the constant effort tomask or camouflageautistic traits to fit in and meet societal expectations.
Masking can look like some of the points previously mentioned above e.g., ignoring your stressors, adhering to the expectations of others, or pushing yourself to be more social.
The more you unmask, the less likely it should be that you experience autistic burnout.
You can start doing this in a safe environment first until you become comfortable before gradually expanding your authenticity to other areas of your life, such as work or social situations. Remember to be patient with yourself and prioritize your well-being throughout the process.
References
LA Concierge Psychologist. (n.d.)Five Problematic Coping Strategies Used By Masked Autistic People.Retrieved 2014, May 17, from:https://laconciergepsychologist.com/blog/problematic-coping-masked-autistic-people/
Mantzalas, J., Richdale, A. L., & Dissanayake, C. (2022). A conceptual model of risk and protective factors for autistic burnout.Autism Research,15(6), 976-987.https://doi.org/10.1002/aur.2722
Neff, M. A. (n.d.)Autism and Burnout.Neurodivergent Insights. Retrieved 2024, May 14, from:https://neurodivergentinsights.com/autism-infographics/autism-and-burnout
Raymaker, D. M., Teo, A. R., Steckler, N. A., Lentz, B., Scharer, M., Delos Santos, A., Kapp, S K., Hunter, M., Joyce, A., & Nicolaidis, C. (2020). “Having all of your internal resources exhausted beyond measure and being left with no clean-up crew”: Defining autistic burnout.Autism in adulthood,2(2), 132-143.https://doi.org/10.1089/aut.2019.0079
Recovery from autistic burnout@simplypsychologyofficial
Saul McLeod, PhD
BSc (Hons) Psychology, MRes, PhD, University of Manchester
Saul McLeod, PhD., is a qualified psychology teacher with over 18 years of experience in further and higher education. He has been published in peer-reviewed journals, including the Journal of Clinical Psychology.
Olivia Guy-Evans, MSc
BSc (Hons) Psychology, MSc Psychology of Education
Olivia Guy-Evans is a writer and associate editor for Simply Psychology. She has previously worked in healthcare and educational sectors.
