Autistic burnout is a state of stress and exhaustion due to the demands of life and coping with them as an autistic individual. When experiencing autistic burnout, a person may struggle to function at work, school, or home and have greater sensitivity to sensory stimuli. Reducing stress, adequate rest, and setting preventative boundaries can help individuals cope with autistic burnout symptoms.
What Is Autistic Burnout?
Autistic burnout is physical and mental exhaustion experienced by autistic individuals. Symptoms can significantly interfere with the ability to manage everyday life. During burnout, mental, emotional, and even physical resources are depleted, and rest is necessary for recovery. The exhaustion of autistic burnout is often a result of trying to do too much for too long.
According to Dr. Laura Mraz, OTD, OTR/L, “Autistic burnout usually occurs when the person lacks proper modifications and support within their environment, and they become burnt out attempting to conform to an environment designed for neurotypicals. For instance, an autistic person may need to flap their hands to stay calm in a busy environment but may be told or trained with behavioral interventions not to use this strategy. Restricting the flapping hands may lead to autistic burnout over time.”
Autistic Burnout Vs. Regular Burnout
Regular burnout generally results from competing demands, such as a combination of occupational or academic stress, financial issues, and relationship problems. Autistic burnout arises from feeling stressed as individuals adjust and accommodate to living in a neurotypical-dominant society. This burnout often includes symptoms of pervasive sensory overload and interpersonal stress.
Autistic Burnout Vs. Depression
Autistic burnout and depression symptoms can overlap, and one condition can influence the other. However, depression often results in loss of appetite, sleep problems, fatigue, and mental health symptoms. Autistic burnout symptoms predominantly include feeling overwhelmed from masking, sensory overload, and loss of specific skills. Both conditions can result in social withdrawal and executive functioning difficulties.
Autistic Burnout Symptoms & Signs
During an episode of autistic burnout, keeping up with ordinary daily tasks can seem challenging or even impossible. Symptoms of autistic burnout can develop at any point throughout the lifespan. Some may refer to the experience as “regression” when they observe decreased life skills, particularly in children.
Common symptoms and signs of autistic burnout include:1,2,3
- Executive dysfunction
- Struggling to start tasks and make decisions
- Difficulty with self-regulation
- Difficulty with activities of daily living like cooking, cleaning, dressing, or self-care
- Struggling with speech and communication
- Problems with social interactions and potential for social fatigue
- Increased sensory sensitivities
- Increased need for autistic stimming or sensory input
- More difficulty with eye contact
- Frequent meltdowns or shutdowns
- Increased emotions
- Needing more time alone to rest and recharge
- Difficulty with cognition and memory
- Needing more sleep and rest, but also possible sleeping difficulties
- Mental exhaustion
Autistic Burnout in Adults Vs. Children
Autistic burnout can occur at any point in life. Young autistic children may exhibit signs of developmental regression. For example, toddlers might lose their language skills or stop engaging in early social cues. Children may show enhanced difficulties with transitions and more meltdowns. Signs of autistic burnout in adults may also include increased sensitivity along with emotional exhaustion, struggles with indecisiveness, and memory problems.
What Causes Autistic Burnout?
Autistic burnout happens when an autistic person is overwhelmed, overloaded, and operating beyond capacity. Burnout can occur during stressful times or transitions, like puberty, moving, or starting a new school or job.
Burnout is still possible in the absence of change, as is the case when an autistic person spends excessive, sustained mental and energy resources keeping up with the demands of life.
Autistic Masking
Autistic masking includes camouflaging autistic traits to “blend in” or go unnoticed as different. Masking continues to be a primary element of burnout for autistic folks.
Masking requires a massive amount of energy, whether consciously or unconsciously. People who hide their true selves for extended periods can deplete their emotional, psychological, and physical energy, leaving them feeling burnt out.
Examples of masking that contribute to autistic burnout include:4
- Suppressing stimming or needed movement
- Creating facial expressions
- Modulating tone of voice
- Making or “faking” eye contact
- Adopting patterns of socializing and communication that match neurotypical expectations
- Copying or imitating others
Sensory Overload
Autistic sensory overload can mimic symptoms of severe anxiety. When this overload happens, individuals experience an intense sense of dread and a strong desire to leave the triggering situation. Certain sounds, tastes, smells, noises, or situational external circumstances may cause sensory overload, and a person may either present as hypersensitive (overreacting) or hyposensitive (underreacting).
Lack of Resources
Long-term autistic burnout may result from existing in a neurotypical world with limited accommodations or social understanding. Sometimes, autistic people mask their characteristics to blend in with their environment. The lack of resources for those on the spectrum can contribute to low self-esteem, relationship problems, and co-occurring mental health problems, all of which may perpetuate burnout symptoms.
Stressful Life Transitions
Transitions can be challenging for anyone but are particularly difficult for autistic individuals. Many struggle with change, especially when unexpected circumstances affect their normal routines. Adjusting to stressful life transitions and managing associated emotions can cause burnout symptoms.
Inability to Take a Break From Stress
Research shows a strong relationship between autism and stress, with some studies suggesting 70% of autistic children have mental health problems like anxiety or depression. Subsequently, another study found nearly half of autistic adults are currently diagnosed with anxiety.5 Stress can compound over time, which may lead to autistic burnout.
Unrealistic Expectations From Self or Others
Autistic people may experience unrealistic demands from loved ones, teachers, employers, partners, or themselves. Over time, this pressure can become overwhelming. Some may react with perfectionism, whereas others may shut down entirely. Feeling the pressure to perform can significantly impact mental health and coincide with significant burnout symptoms.
11 Tips on How to Prevent Autistic Burnout
Autistic burnout is often temporary, and you can improve your well-being by resting and recharging as much as possible. Although you may still have obligations to work, school, or home during this time, some modifications are helpful and essential for getting through burnout until your energy levels return.
Listening to your body and mind is essential–pay attention to subtle cues for rest before you reach the crisis level of burnout. Managing your level of commitments, family engagements, work projects, and social interactions helps preserve your energy to prevent burnout before it happens.
Below are 11 ways to help prevent autistic burnout:
1. Ask for Accommodations
You may require adjustments or accommodations if you frequently experience autistic burnout. Because autism is widely understood to be a disability, the ADA requires reasonable support in the workplace.6 Consider asking your boss or supervisor to adjust your schedule, reduce your hours, or allow you to work from home.
Sometimes, even with support and accommodations, autistic people may still need time off work for mental health. Find out how to take sick days off if your job offers them. Exploring a medical leave may be beneficial if you need more recovery time.
2. Use Available Resources
Support and accommodations at school can be instrumental in managing autistic burnout as a child or teen. Parents may consider seeking or amending an IEP or 504 plan to ensure necessary accommodations. Additionally, sensory-safe environments can lessen the risk of burnout. For example, quiet time, smaller classrooms, or shorter lessons may be available.
Children can implement extra sensory supports and breaks to maintain comfort and energy levels throughout the day. When overwhelmed, they can seek quiet environments like the library or confide in a trusted teacher or guidance counselor.
3. Plan for Social Situations
During an autistic burnout, social interactions may feel more difficult or energetically taxing. Pay attention to how you feel during different social situations–which ones feel more challenging or draining? Do in-depth conversations affect your energy levels? Minimize any interactions that impact you the most.
You can also connect with friends through text, email, or social media rather than seeing them in person. When you must be physically present, reduce or eliminate masking and forgo eye contact to conserve energy. Tune into what makes the most sense for you.
4. Acknowledge & Use Your Strengths
Leaning into your strengths may not prevent burnout but can help you feel more grounded in who you are and how you live. Try to prioritize joyful things and focus on using your strengths more in daily interactions or tasks. The more you can implement your own strengths, the more competent you will feel.
5. Surround Yourself With Supportive Others
Ensure you have adequate support in your life. Try to resist the temptation to self-isolate when feeling overwhelmed. Your loved ones want to support you, and letting others know when you are struggling is helpful.
However, don’t give up if your current friends or family members are not supportive. Numerous in-person and online support options are available, and connecting with other autistic people can be validating. Everyone has a unique experience, but learning how others understand and relate to your feelings can be relieving.
6. Know How to Say “No”
Sometimes, autistic burnout happens because you put too much on your plate. Only you can decide what commitments you want in life. For example, reevaluating the role of a dreaded task in your life can be worth the effort. You can change, delegate, or let something go altogether.
With that, learning to say no can feel uncomfortable at first. Consider starting small with people who will respond well to assertiveness. Remember, no is a complete sentence. You are not obligated to explain unless you want to.
7. Set Boundaries About What You Will & Will Not Tolerate
Preventing and treating burnout often comes down to implementing boundaries. Just saying “no” is not enough. Setting boundaries means recognizing which behaviors are non-negotiable in your life. You may need to reassess certain relationships if people continue violating your limits. For instance, you may need to consider a new position if your job continues to cross or ignore your boundaries.
8. Learn to Recognize Early Signs of Burnout
Burnout can happen insidiously and slowly, and people often do not realize the impacts until they become unbearable. Some early signs of autistic burnout include increased agitation, desire to withdraw from others, depression symptoms, increased stimming behavior, and exaggerated sensory overload. Pay attention to these cues and strive to tend to them early.
9. Remove Yourself From Stressful Situations
Leaving a stressful situation may not always be realistic. However, thinking about how you can remove yourself is helpful when you have the opportunity. Some people find that having an exit strategy helps them feel more relaxed (even if they don’t use that strategy). Remember, your comfort matters.
10. Set Aside Specific Time to Unmask
Frequent and long-term masking can be exhausting. Make sure you routinely prioritize time to be yourself without suppressing your behavior. Enjoy spending time with yourself if you feel uncomfortable unmasking with others. The more comfortable you are with yourself, the more you can care for your emotional health.
11. Educate Others About Autistic Burnout & Self-Advocate
You are not alone in your feelings, but others may not understand your symptoms. Sharing your experiences with autistic burnout can provide much-needed education to those in your social circles. People who love you will be receptive, and self-advocacy can go a long way in helping you feel supported and nurtured.
Recovering From Autistic Burnout
Predicting how long autistic burnout might last is difficult, but making time and space for recovery can improve your overall well-being and mood. Remember to honor your needs during this period, allow yourself to rest, and explore what brings you joy.
Below are helpful ways to recover from autistic burnout:
- Clear your schedule when possible: Reduce demands wherever possible if you find yourself burnt out. Cancel or delay any obligations that are not immediately essential. Paring down responsibilities can be crucial in getting through this time and starting to feel better.4
- Honor your sensory needs: During burnout, you may find your sensory needs become more pronounced. Make adjustments at home or work to support this change. Pay attention to any sources of sensory stimuli that suddenly feel overwhelming or uncomfortable and adjust them as needed.
- Explore your special interests: For an infusion of energy, spend more time with your special interests or preferred music, movies, or TV shows. Note the elements that bring you joy and increase your energy levels–build those into your routine as much as possible. For example, take a few moments to listen to your favorite song.
- Remember, burnout is temporary: Often, one of the most powerful tools to get through burnout is knowing you can come out the other side and feel better. Losing sight of the light at the end of the tunnel can be easy, so talk to others who have also experienced burnout and recovered. You may start feeling more optimistic.
- Seek support from like-minded peers: Community support from other autistic people can help you feel supported and understood.
- Prioritize only necessary tasks: Create a list of the aspects in life that deplete energy and another of what replenishes energy levels. Understand, accept, and honor your needs and limitations by setting necessary limits.
- Show yourself kindness: People are often hard on themselves when experiencing autistic burnout. As much as possible, be gentle with yourself and practice self-compassion.
- Take care of your body and mind: The mind and body are closely connected, so make focus on your physical health a priority. You may feel more energized throughout the day.
- Use healthy stims: Stimming helps autistic people manage their environments and enjoy sensory stimulation. Stimming is a positive response to stress and an important coping strategy for recovering from burnout.
- Speak with your therapist: A therapist can help you manage your burnout symptoms and provide recovery tools. They can also offer support as you navigate your stress.
How Can I Support Someone Who Is In Autistic Burnout?
Avoid exacerbating autistic burnout. Your autistic loved one feels overwhelmed and may not know what to do next. Resist placing unnecessary demands or imposing excessive changes. Ask them how you can specifically support them, and always allow them to unmask without shaming or judgment.
Dr. Mraz encourages, “Accept the person’s preferred regulation strategies such as hand flapping or verbal stimming and refrain from shaming them or stopping them from using these strategies in public. Educate others on why your loved one is using strategies when others appear fearful or confused. Give your loved one breaks and space to be their own unique person. Advocate for autism acceptance and neurodiversity.”
Below are a few ways to help a loved one experience autistic burnout:7
- Show compassion: Meet them with understanding, unconditional love, acceptance, and empathy.
- Validate their needs: Understand their resources are low at the moment. Rest is necessary for them to overcome burnout.
- Listen to their requests: If they need more space or time alone, afford them space and solitude when necessary.
- Accept their reality: Believe them when they admit to struggling, even if you have seen them complete a task or responsibility before.
- Pay attention to their communication: Use their preferred method of communication—they may struggle to speak but can easily manage typing or texting.
- Recognize the signs of burnout: Understand that “behavior is communication,” and increased meltdowns, dysregulation, or difficulty with emotional regulation are signs of burnout.
- Ask how you can help them: Offer support in any way you can—whether by cooking meals, helping with cleaning or childcare, or being an understanding and empathic presence.
Final Thoughts
Autistic burnout can be a time of struggle. However, rest, support, and connection to joy can help you move toward feeling better and regaining your energy once again.
Autistic Burnout Infographics
