Understanding autistic burnout and recovery

Burnout is that feeling of being completely wiped out, making it hard to do anything. 

For autistic people, burnout can be even tougher, affecting energy and how they interact with the world and communicate. Autistic burnout is a significant and often misunderstood experience for many individuals on the autism spectrum.

What is autistic burnout?

Autistic burnout is characterised by intense physical, mental, and emotional exhaustion, which results from chronic stress and the continuous effort to cope with a world that may not accommodate autistic needs. It is more than just feeling tired; it involves a severe depletion of energy that impacts an individual's ability to function daily. It can make everyday activities and interactions feel like a huge challenge. 

Common signs

Identifying autistic burnout is important for timely intervention. Common signs include:

• Extreme fatigue and exhaustion to the point where even simple tasks seem impossible, accompanied by brain fog that makes it hard to think clearly or focus.
• Communication might also suffer.
• Withdrawal from social interactions.
• A decline in daily functioning, such as difficulty with tasks that were previously manageable.
• Increased intensity of autistic traits and decreased ability to mask them.
• Confusion, difficulties with executive functioning and possible dissociative states.
• Many experience increased irritability and anxiety, which complicates social interactions and daily tasks. 
• Physical symptoms such as headaches, muscle tension, and stomach issues often add to the overall sense of being unwell.
• Emotionally, autistic burnout can result in many meltdowns due to the difficulty of managing stress and feelings when overwhelmed and tired.

What causes burnout?

Burnout happens when stress keeps piling up without enough breaks or recovery. For autistic people, these stressors can include constant exposure to sensory overload from loud noises, bright lights, and crowded places. Social pressure from navigating interactions and meeting expectations can be very draining, especially when masking or hiding autistic traits. Changes in daily routines can be very stressful since predictability often helps autistic people feel more secure.

Work stress from deadlines and performance pressures add to the ongoing stress. A lack of support from family, friends, or colleagues can make you feel like you’re handling everything on your own. Many autistic people deal with co-occurring conditions like anxiety, depression, or ADHD, which adds to the overall stress load and burnout.

How to reduce and recover from burnout

Recovering from autistic burnout means tackling both the immediate symptoms and the underlying causes. Recovery from autistic burnout requires rest and self-care. Autistic individuals might seek time alone for sensory respite to recharge. Support from family, friends, and professionals can help in the recovery process. Recognising and respecting the need for rest is vital. Below are some strategies:

Quick fixes

• Take a break: Take time off work or reduce your workload. Make sure to get enough sleep and do relaxing activities.
• Manage sensory input: Create a sensory-friendly space by reducing exposure to overwhelming stimuli. Use noise-cancelling headphones and adjust lighting to be more comfortable.
• Relaxation techniques: Practice mindfulness, deep breathing, and other relaxation methods to reduce stress and promote calm.
• Eat and drink well: Maintain a balanced diet and stay hydrated to support overall wellbeing.

Long-term strategies

• Set a routine: Create a consistent daily routine to provide stability and reduce anxiety.
• Pace yourself: Break tasks into smaller steps and take regular breaks to avoid feeling overwhelmed. Use planners or apps to help organise tasks.
• Build a support network: Connect with understanding family members, friends, and colleagues. Join support groups or online communities for shared experiences and encouragement.
• Seek professional help: Talk to therapists, counsellors, or occupational therapists experienced in autism. They can provide personalised support and strategies.
• Self-advocacy: Learn to advocate for your needs at work, school, or in social situations. This might include asking for accommodations or setting boundaries.
• Enjoy activities: Make time for activities you enjoy to counteract feelings of depletion and bring joy.
• Stay active: Engage in regular physical activity to reduce stress, improve mood, and boost energy levels. Choose activities you enjoy and are comfortable with.

Impact on life

Autistic burnout can severely affect various aspects of life, including education, employment, and personal relationships. It can lead to difficulties in meeting responsibilities, setbacks in career or academic pursuits, strained social interactions, and a sense of isolation and frustration.

While autistic burnout shares some symptoms with clinical depression, such as pervasive fatigue and social withdrawal, they are distinct conditions. The main difference is in the treatment approach: autistic burnout requires extended rest and sensory downtime, while depression often involves increasing engagement in activities.

Burnout can be severe and needs attention, especially for autistic people who face unique challenges. Understanding the signs and causes of burnout is the first step in dealing with it. Strategies for immediate relief and long-term management can reduce burnout and improve overall wellbeing. Remember, seeking help and support is important—you don’t have to go through this alone.