How To Recover From Autistic Burnout

Autistic burnout is a state of physical, mental, and emotional exhaustion caused by the cumulative stress of navigating a world designed for neurotypical individuals.

It is characterized by chronic exhaustion, loss of skills, and reduced tolerance to stimuli, which can significantly impact the lives of autistic individuals.

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.

Autistic burnout can be triggered by various factors, such as the constant effort to mask or camouflage autistic traits, routine changes, overcompensating or people-pleasing behaviors, societal pressures and expectations, and sensory overload.

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:

1. Remove yourself from the situation: If you are at work, on an outing, or at a social event, step outside or go to the bathroom. If you are at home, go to your bedroom or another quiet room.
2. Make yourself more comfortable: If you are able to, change into an outfit you find comforting, take off your shoes, remove your jacket, and put your hair up off your neck.
3. Reduce sensory triggers: Turn off the lights or cover your eyes, close windows or wear headphones to block out sound, and put your phone away.
4. Do something comforting with your hands: Use a stim toy, squeeze a plushie or soft blanket, tap a surface, rub your hands together, or pet your animal. Use a repetitive motion that feels right.
5. Take long, deep breaths: With each exhale, visualize knots in your mind unraveling.
6. Consider asking for a break: If you are at work, consider asking if you can take the rest of the day off. If at a social event, consider leaving.
7. Immediately reduce responsibilities: If you are able to, cancel upcoming demands, ask for an extension on a deadline, order food to limit the demand to cook, and ask for help with household chores.

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:

• Bright lights
• Loud distracting noises
• Being in a crowded bar or club
• Being presented with too much information at once
• Plans changing suddenly

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 an overview of autism, the stages that come after an autism diagnosis, or all about autism masking for 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:

• Turn off work email notifications outside of work hours
• Avoid busy times of day to do your food shopping
• Focus on completing essential tasks on your to-do list rather than trying to do absolutely everything that comes to mind
• Create a sensory-friendly environment at home, such as using warm-colored bulbs in your lamps, investing in comfortable clothing, or designating a quiet space for relaxation.

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.

When burnout strikes, you may try reducing sensory input by wearing noise-canceling headphones, dimming lights, or even temporarily stepping away from responsibilities like work or family commitments.

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.

When working, studying, or completing household tasks, try the Pomodoro method. This involves working, cleaning, or studying for a chunk of time, followed by a short break.

For example, work for 25 minutes, followed by a 5-minute break (This YouTube channel has lots of Pomodoro videos with relaxing music and cute cat animations!)

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 your special interests and 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:

• Go for a nature walk and listen to an audiobook, or simply enjoy the sounds and sensations of being outside
• Play a video game either alone or with friends
• Watch your comfort TV show or a new series you have been meaning to watch
• Try out a new creative hobby, such as illustration or video editing
• Spend quality time with your pets
• Research a topic or read a book on something you have an invested interest in
• Other self-care activities, such as having an at-home spa day, yoga, or meditation

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 demands before you 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

Following on from the previous tip, set your own expectations about how your life (e.g., social life, work life, home life, etc) should look rather than what is commonly expected by society.

Begin by identifying the “shoulds” in your life:

Write down all the expectations you have or things you think you “should” have, e.g., “I should be more social,” “I should be planning to have children,” or “I should have a successful career by now.”

For each “should”, ask yourself the following questions:

• Where did this expectation come from? Is it from society, family, or personal experiences?
• Does this expectation align with my values, needs, and desires as an autistic person?
• What would happen if I let go of this “should”? What expectations could I set for myself instead?

Reframe your “shoulds” into personal expectations that are more realistic and aligned with your values and needs. For example:

• “I should be more social” could become “I will prioritize quality connections with people who understand and accept me.”
• “I should be planning to have children” could become “I will decide whether starting a family is right for me because it is a lifelong commitment.”
• “I should have a successful career by now” could become “I will define success on my own terms and pursue a career path that aligns with my strengths and values.”

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

Advocate for your needs by requesting accommodations at work, school, or in other settings to create an environment that better supports your well-being and reduces the risk of burnout.

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:

1. Know your rights: Understand the laws that protect disabled individuals’ rights in your country.
2. Identify your needs: List the specific accommodations that would help you perform best and maintain well-being.
3. Gather supporting documentation: Obtain documentation from a medical professional or therapist outlining your diagnosis and recommended accommodations.
4. Schedule a meeting: Request a private meeting with your supervisor, HR, teacher, or disability services to discuss your needs.
5. Be clear and specific: Explain how your condition affects your work or studies and how the requested accommodations will help.
6. Offer solutions: Suggest specific tools, technologies, or creative solutions that could help implement your accommodations.
7. Follow up in writing: Send a follow-up email summarizing the agreed-upon accommodations and next steps.
8. Monitor and adjust: Track how your accommodations are working and request changes if needed.

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:

• What tasks or activities energize and motivate me?
• What kind of work environment allows me to thrive (e.g., quiet, structured, creative, flexible)?
• How much social interaction and collaboration do I prefer?
• What sensory aspects of my current job cause stress or discomfort?
• How much downtime and flexibility do I need to prevent burnout?

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 to mask or camouflage autistic 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.

Start embracing your authentic autistic self by gradually reducing masking behaviors and expressing your natural traits and preferences in safe and supportive environments.

The more you unmask, the less likely it should be that you experience autistic burnout.

Gradually experiment with unmasking by:

• Allowing yourself to stim or engage in repetitive behaviors that bring you comfort
• Expressing your thoughts, feelings, and needs honestly, even if they diverge from social norms
• Pursuing your special interests or passions without fear of judgment
• Dressing or grooming in a way that feels authentic to you, even if it doesn’t conform to societal expectations

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

Higgins, J. M., Arnold, S. R., Weise, J., Pellicano, E., & Trollor, J. N. (2021). Defining autistic burnout through experts by lived experience: Grounded Delphi method investigating# AutisticBurnout. Autism, 25(8), 2356-2369. https://doi.org/10.1177/13623613211019858

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