Autistic Burnout: Signs, Symptoms, and How to Cope
- Kaitlyn Boudreault
- Oct 18, 2024
- 6 min read
Updated: Oct 22
Are you an autistic person feeling exhausted, drained, and overwhelmed? Does every task feel like an endless marathon?
You might be experiencing what is known as autistic burnout, where tasks that were once second nature might seem impossible.
One day, you may be masking successfully at work, and the next, it can feel like your body and mind simply shut down. The things that usually help, such as routines, hobbies, or coping strategies, suddenly don’t work the same way.
Fortunately, Blue Sky Learning understands these challenges. You can see a global autism coach or a neurodiversity-affirming therapist in Ontario, Canada, for support to recognize the signs, validate your lived experience, and build strategies to recover at your own pace.
But first, let's delve into what autistic burnout is and discover strategies to navigate a world that often leads autistic individuals to feel depleted.
Autism is a common neurodevelopmental difference and a form of neurodivergence that affects how individuals perceive and interact with the world.
The “neuro” aspect refers to the brain's functioning, while the “developmental” part indicates that autism influences the development of the nervous system.
Due to these differences, autistic individuals may experience communication challenges, emotional dysregulation, and hygiene challenges.
It's essential to recognize that autism exists on a spectrum, leading to varied experiences among individuals.
Furthermore, many autistic individuals also have ADHD, with research suggesting that 50-70% of autistic individuals share this dual diagnosis of AuDHD.
Around 1 in 50 Canadian adults identify as autistic, yet many go undiagnosed or misdiagnosed due to limited adult diagnostic pathways.
Want to learn more? Watch "What is the Autism Spectrum?"
What Is Burnout?
Burnout occurs when you feel mentally or physically exhausted, often devoid of the energy and motivation needed to keep going.
During burnout, finding hope can become difficult, leading to a pessimistic outlook on a situation. Finding a positive outcome may feel impossible, and worst-case scenarios may frequently jump around in your mind.
While anyone can experience burnout, the term typically refers to professional burnout. If you experience professional burnout, you might struggle to manage school, work, and other professional responsibilities.
What Is Autistic Burnout?
Anyone can experience, but for autistic individuals, the experience is different.
Autistic burnout is a significant concern among the autistic community, characterized by a profound sense of exhaustion and overwhelm. This burnout arises from a mismatch between societal expectations and autistic needs.
The autistic community and advocates recognize its impact. Dr. Dora M. Raymaker and colleagues interviewed several autistic individuals and identified autistic burnout as a distinct syndrome resulting from chronic life stress and masking demands
For burnout to be classified as autistic burnout, it typically must involve pervasive, long-term exhaustion lasting at least three months.
In addition to this chronic exhaustion, autistic burnout often includes:
A loss of Skills: A decline in executive functioning skills that affects daily tasks.
Increased Sensitivity to Stimuli: Amplified sensory reactions make everyday experiences overwhelming.
This form of burnout is more likely to co-occur with depression, PTSD, OCD, dyslexia, and ADHD, and is also more prevalent among LGBTQ+, BIPOC, and women.
For many autistic individuals, societal pressures to meet neurotypical standards can create a cycle of burnout and shame.
Fortunately, an online autism therapist or coach can help you develop strategies to better accommodate yourself in a world that contributes to your exhaustion.
Distinguishing Autistic Burnout from Depression
Depression is a mood disorder that causes persistent sadness and a a lack of pleasure from activities once enjoyed. As the weather gets cooler and the days get shorter, a common depressive disorder that some may experience is seasonal affective disorder.
In contrast, autistic burnout is marked by exhaustion and loss of ability, not necessarily sadness.
Key Difference | Depression | Autistic Burnout |
Core Emotion | Sadness, hopelessness | Exhaustion, depletion |
Motivation | Lack of desire to engage in activities; low or no motivation | Desire to engage in activities, but no energy and a loss of ability to do so |
Duration | Episodic | Chronic or cyclical |
Recovery | With rest and therapy | Requires systemic and sensory adjustment |
Signs of Autistic Burnout in Adults
Autistic burnout manifests differently for everyone, but common signs include:
Reduced Executive Functioning: A significant decline in capabilities and difficulty with task initiation often coincides with chronic fatigue and decreased tolerance to stimuli.
Loss of Skill for Activities
Challenges in Daily Living: Struggles with functioning in everyday tasks.
Emotional Difficulties: Issues with self-esteem, emotional regulation, and feelings of hopelessness.
Physical Signs: Chronic fatigue, intense anxiety, sleep disturbances, and social interaction challenges.
Increase Stimming: Heightened self-regulating behaviours and frequent shutdowns.
Cognitive Challenges: Difficulties with memory and cognitive tasks.
Additionally, societal discrimination can exacerbate this burnout. Many people may assume you are just being lazy. In reality, societal structures often fail to support the needs of neurodivergent individuals.
Why Does Autistic Burnout Happen?
Autistic burnout does not have a single universal cause. Instead, autistic burnout involves a rich interplay between genetic and environmental factors, including:
Masking: Suppressing traits to fit in drains energy.
Societal Expectations: The pressure to meet unrealistic standards can lead to perfectionism, chronic stress, and eventual burnout.
Stress: Navigating inaccessible or overwhelming environments.
Life Changes and Illnesses: Frequent transitions, chronic health issues, and inadequate support.
How to Recover from Autistic Burnout
If you find yourself experiencing autistic burnout, here are practical coping strategies:
Acceptance of Your Autistic Traits: Given that masking is a common reason for autistic burnout, it makes sense that recognizing and embracing your authentic self can greatly alleviate the effects of masking. Engage in activities that allow you to unmask and celebrate your identity.
Embrace Your Strengths: Focus on activities that highlight your strengths and bring you joy to help replenish your energy.
Self-Discovery and Advocacy: Discover what you excel at and what your needs are, and advocate for your needs. When you can advocate for your needs, this empowerment often reduces the likelihood of experiencing burnout.
Energy Management: Use the spoon theory to communicate your energy levels. Establish and maintain boundaries regarding your energy for tasks.
Environmental Adjustments: Identify environments that drain your energy and make you feel overwhelmed versus those that uplift you. Tailor your environment so you can get to a place where you don't have to mask.
Address Sensory Needs: Be proactive about using sensory aids, such as fidget spinners, stress balls, or noise-canceling headphones, to minimize your risk of sensory overload and burnout.
Seek Accommodations: Neurodivergent individuals do great at their jobs when given accommodations for their disability that help them succeed at work or in the classroom. These might include flexible schedules, quiet workplaces, or modified instructions.
Start Small: When feeling burnt out, tackle small tasks first. Gradually building momentum can help you regain a sense of control.
Utilize the Pomodoro Technique: Spending too much time on a task without taking a break could result in burnout. Implement structured work sessions followed by breaks to prevent exhaustion.
Connect With Support Groups: Engaging with fellow autistic individuals can provide understanding and validation.
Reduce Obligations: Being overwhelmed by too many obligations could exacerbate the experience of autistic burnout. Lighten your personal or professional responsibilities. Prioritize urgent tasks and learn to say no to nonessential ones.
Remove Yourself From Overwhelming Situations: If a specific situation becomes intolerable, take breaks or remove yourself to regain composure. For instance, if you are in an overwhelming social situation, you could leave and go home to your sensory safe space.
Practice Self-Compassion: Recognize that societal expectations do not accommodate autistic realities. Treat yourself with kindness, knowing that the world needs to change, not you. Being autistic is not the issue, and your autistic traits need to be embraced.
Create an Autistic-Friendly Space: Create a space where you can be completely yourself and include comforting activities.
Consider Neurodiversity-Affirming Therapy: Working with an autistic therapist or coach can help you identify your strengths and develop practical strategies for managing burnout.
FAQ's About Autistic Burnout
What is autistic burnout?
Autistic burnout is a state of prolonged exhaustion and reduced functioning caused by chronic stress, masking, and sensory overload, often lasting months or longer.
How can I recover from autistic burnout?
Strategies include reducing masking, pacing energy, using sensory aids, self-advocating for accommodations, and working with an autistic-affirming therapist or coach.
Book a Free Consultation With Blue Sky Learning
Are you feeling the toll of navigating a neurotypical society? Do you suspect autistic burnout is impacting your life?
Book a free 20-minute consultation with one of Blue Sky Learning’s expert autism coaches or therapists to come up with a personalized plan that suits your individual needs and helps you restore your energy levels.
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