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Recognising and managing autistic burnout
People are becoming more aware of burnout in environments like schools, workplaces, and the community. However, identifying it can be hard, and it's often confused with just feeling tired after being busy.
This issue is particularly noticeable among those in the autism community, including autistic individuals and their parents or carers. They are more susceptible to burnout due to various reasons, so it is crucial to identify these unique challenges in order to provide the right support and interventions.
Understanding autistic burnout
What is autistic burnout?
Autistic burnout is a specific type of burnout experienced by individuals on the autism spectrum. While it shares some similarities with the burnout that neurotypical people experience, it tends to be more intense and longer-lasting. Signs of autistic burnout can include severe physical and mental exhaustion, increased repetitive behaviours, reduced tolerance for change and sensory inputs, and a loss of abilities such as speaking and living independently. Other serious effects can include anxiety, depression, and even suicidal thoughts or behaviours.
Impact of autistic burnout
Burnout can significantly affect an individual’s ability to function in their daily life. It may lead to increased difficulty in managing emotions, resulting in outbursts, meltdowns, and severe anxiety or depression. Social withdrawal is common, as individuals might find it harder to engage in typical social interactions, including digital communication like texting or using social media. Physical symptoms such as extreme tiredness, mental fog, and increased or decreased sensory perception are also prevalent.
What can cause autistic burnout?
- Long periods of overstimulation: Autistic individuals often encounter environments that can lead to sensory overload, such as noisy, crowded public transport or overly stimulating workplaces and educational settings.
- Masking autistic traits: Many autistic individuals feel pressured to hide their autistic traits to fit into a neurotypical world. This masking can involve suppressing behaviours like stimming or forcing social interactions that feel unnatural.
- Challenges with daily tasks: Everyday tasks requiring planning, organisation, and multitasking can be particularly draining for those on the autism spectrum, significantly contributing to burnout.
- Dealing with change: Big or sudden changes, especially without enough support, can be unsettling and lead to increased stress and the risk of burnout.
Recognising and preventing burnout
Autistic burnout can have serious consequences, so it’s important to understand its complexities to help prevent it and manage its effects. Those experiencing burnout, along with their support networks, need to recognise the signs and take proactive steps to address and prevent burnout whenever possible. This involves developing strategies that meet the specific needs of the autistic individual and making broader changes in their environments to be more accommodating and understanding of neurodiversity. With the right support and interventions, recovery is possible, enabling individuals to regain their strength and continue thriving in their personal and professional lives.
- Identifying signs: Keep an eye out for signs like increased irritability, a lack of interest in activities, or feeling overwhelmed or disconnected from their surroundings.
- Recognising triggers: Understand what might trigger burnout for someone, such as too many social activities without breaks or taking on too much responsibility without adequate support.
- Be informed: Educate yourself about the challenges faced by autistic individuals and what’s reasonable to expect from them. This understanding is key to providing the right support.
- Establishing boundaries: Encourage autistic individuals to set clear limits at school and in their personal lives. It’s okay to decline extra tasks or social invitations if they feel it’s necessary.
- Understanding their limits: Help them recognise their strengths and limits in both personal and academic areas, which will support them in making decisions that are right for them.
- Have downtime: Ensure they have enough downtime during their day to regulate their emotions and engage in activities that bring them joy and calmness.
- Finding information: Use credible resources like 'Autism: What Next?', Little Dreamers and Carer Gateway to find more support and information tailored to autistic individuals.
- Building support networks: Encourage open conversations with family and friends, join support groups or seek professional advice. Building a strong support network is crucial for managing stress and sharing concerns.
- Making adjustments: Adjust work and home life to reduce stress (for example, reducing the number of extracurricular activities a child takes part in).
- Relaxation and self-care: Develop relaxation techniques and self-care routines that help manage emotions. Engaging in hobbies or activities that you enjoy can make a significant difference in maintaining emotional balance.
Recovering from burnout
If burnout occurs, it’s essential to take proactive steps towards recovery. Here are some practical short-term and long-term recovery strategies.
Short-term recovery steps
- Immediate withdrawal: Quickly remove yourself or the person from stressful situations to prevent further stress.
- Rest and relax: Make sleep and rest a priority, and encourage them to spend time on activities they enjoy and find comforting.
- Seek support: Consider using respite services, taking leave from work or responsibilities, and asking friends or family for help with immediate tasks.
- Adjust social plans: Cancel or reschedule any activities that could increase stress levels to give them time to recover.
Long-term recovery strategies
- Rethink your routine: Adjust the daily routine to ensure it’s manageable and doesn’t lead to stress over time.
- Maintain good health habits: Focus on maintaining a balanced diet, regular exercise, and a consistent sleep schedule to support overall wellbeing.
- Reduce ‘masking’: Encourage the individual to avoid forcing themselves into masking or behaviours that are unnatural or uncomfortable for them (e.g., making eye contact, or not engaging in comforting habits/stimming).