Navigating Autistic Burnout: Autistic Burnout Prevention

Disclaimer: We want to affirm our commitment to neurodiversity and inclusive language practices. We utilize identity-first language, acknowledging the preferences of the community we serve. Therefore, you may notice us referring to individuals as "autistic people" rather than "people with autism." This choice reflects our dedication to respecting the autonomy and identity of each individual. Studies have indicated that many within the autistic community prefer the term "autistic person," emphasizing the importance of recognizing and honoring diverse perspectives. Thank you for joining us on this journey of understanding and acceptance.

Welcome! Today we’re going to dive into our series on navigating autistic burnout, looking specifically at burnout prevention. If you haven’t already, check out our previous blog post on autistic burnout to see how it differs from regular burnout and depression. 

What is Autistic Burnout?

As a refresher, autistic burnout is experienced by many autistic people as a result of their internal resources being exhausted. Burnout refers to a state of extreme exhaustion, both emotionally and physically- with autistic burnout resulting from trying to function in a neurotypical or allistic (non-autistic) world, without proper support to help [1]. It can be extremely challenging for autistic people to navigate an allistic world, and masking is one way in which autistic people try to suppress or conceal their neurodivergent traits among neurotypical peers. Autistic people who mask however are more likely to experience autistic burnout, because masking takes a lot of energy and brain power [1]. 

So, What are the Signs and Symptoms of Autistic Burnout?

Autistic burnout is marked by the following symptoms for a period of three months, or more:

• Chronic exhaustion

• Increased sensitivity to sensory input

• Loss of skills, including executive functioning skills

Chronic Exhaustion

When talking about autistic burnout and chronic exhaustion, we are not talking about feeling a little more tired or wanting to take a nap. Rather, when an autistic person is experiencing autistic burnout, they never feel rested and are overwhelmed with constant fatigue. Common among autistic burnout is the need for extra sleep due to the fatigue, but this exhaustion might also manifest as a lack of interest in their special interests, an inability to maintain relationships, a lack of self-care, and/or a difficulty in masking [1]. 

Increased Sensitivity to Sensory Input

In addition to chronic exhaustion experienced during autistic burnout, there can also be a sudden or dramatic increase in sensory sensitivities. When in burnout, the parts of the brain which filter out unnecessary sensory information are exhausted and aren’t filtering properly [1]. Moreover, the nervous system is running on overdrive which makes it more easily triggered by sensory inputs. As a result, this could lead to sensory overload among autistic people which can increase stimming as they attempt to regulate themselves.

Loss of Skills/Decrease in Executive Functioning Skills

When an autistic person is experiencing autistic burnout, the impact of chronic exhaustion can lead the individual to become more sensitive to sensory inputs (as a result of the brain being overloaded). Since the brain has “drained its reserves” when in autistic burnout, an autistic person might experience a decrease in skills including decision making, planning, following steps, controlling emotions, the use of language, self-care, and adapting to change [1]. The prefrontal cortex is the part of the brain responsible for executive functioning and decision making, so when in autistic burnout an individual might become overwhelmed easily or have trouble making any sort of decision. 

But What Causes Autistic Burnout? [2]

Autistic burnout can occur for a variety of reasons due to an autistic person navigating an allistic world, for example using masking to suppress neurodivergent traits in social contexts. Masking is one such cause of burnout among autistic people, other causes might include:

• Social situations

• Sensory overload

• Suppressing stimming

• Changes to daily routines causing increased anxiety and/or other life changes

• Stress 

How to Prevent Autistic Burnout?

One aspect of autistic burnout that is important is to understand and recognize your own personal symptoms and triggers. Understanding the signs and symptoms of autistic burnout can be vital in beginning to recognize what autistic burnout looks like for you. Furthermore, understanding what triggers your burnout can be beneficial in taking preventative steps to avoid burnout. 

1. Accommodations

Understanding how you might experience autistic burnout can be important in putting accommodations in place to help mitigate the symptoms of burnout. For example, social accommodations might look like limiting social interactions, going to less stimulating environments, letting friends and family know you’ll be masking less, etc. [1]. In addition to social accommodations there are also formal ones for work and school. This might include asking your supervisor for aids such as noise canceling headphones, reducing the use of fragrances in the office, etc. or at school it might include the use of fidget toys or other soothing sensory resources. For example, sensory accommodations for autistic people might include the use of sound machines, sensory swings, weighted blankets, loop earplugs, etc. 

2. Practice Self-Advocacy and Self-Care

It can be hard for autistic people to advocate for themselves and to set healthy boundaries. In order to do these things first it is important that we understand our needs, and in doing so we can then work through any fears there might be on setting boundaries or advocating for ourselves. Additionally, autistic people might overlook self-care and rest, but in working to prevent burnout, trying to rest and care for our bodies can help prevent burnout from creeping up on us. Self-care can also help us recover from autistic burnout, when experiencing chronic exhaustion and fatigue. Examples of self-care activities might include going for a walk, taking a shower or bath, washing your face or doing a face mask, engaging in a hobby you enjoy such as reading or drawing, etc. 

3. Ask for Help and Communicate Your Needs

Remember that it is totally normal and okay to ask for help! It can be hard but if there is a trusted family member, friend, or mental health professional who you trust and can talk to, it can help you not feel alone. It might also be nice to talk through things and get tips or coping strategies on navigating burnout. Effectively communicating your needs is similarly important, whether it is seeking accommodations as discussed above or explaining why you are more tired or moody, for example. 

Concluding Remarks on Autistic Burnout

In conclusion, autistic burnout is a constant challenge for autistic people due to the demands of living in an allistic, or non-autistic, world. Autistic burnout is marked by extreme emotional and physical exhaustion triggered by overwhelming environmental demands. It is important that autistic people understand autistic burnout so that they can identify signs and symptoms, develop coping strategies as well as taking preventative steps such as setting boundaries, seeking support, practicing self-care, and using sensory regulating techniques or toys (such as fidget toys, noise canceling headphones or earplugs, weighted blankets, etc.). 

Remember that you are not alone and that autistic burnout is normal! It can be helpful to create coping and preventative strategies to help deal with burnout. You might also be interested in finding support groups for autistic people experiencing burnout. 

We see a lot of folks that wonder if they’re in autistic burnout who reach out asking for an adult autism assessment test. If this is you, we would love to speak to you about Autism Evaluations or therapy! We will also be starting two new groups soon in summer of 2024: “Well Shit, I’m Autistic,” and “Oh Fuck, It’s Autistic Burnout!” Contact us today.

References:

[1]https://neurodivergentinsights.com/blog/how-to-avoid-autistic-burnout

[2]https://www.autism.org.uk/advice-and-guidance/topics/mental-health/autistic-fatigue/autistic-adults

[3]https://www.autism.org.uk/advice-and-guidance/professional-practice/autistic-burnout

[4]https://sachscenter.com/autistic-burnout-autistic-shutdown/