Navigating Autistic Burnout: Recovery Tips
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.
Hi everyone! Welcome back to the final installment of our series “Navigating Autistic Burnout.” Today, we will be looking at how to recover from autistic burnout and will talk about strategies that you can incorporate in your life to help prevent burnout as well, such as seeking support and using self-care strategies.
Understanding autistic burnout can be super helpful if you are struggling with burnout or are having difficulty trying to navigate a neurotypical world. Autistic people are always adapting to the demands of their environment, which can be stressful and might make the individual more likely to experience autistic burnout [2].
What is Autistic Burnout: Autistic burnout refers to the effects autistic people can experience from living in a non-autistic world. Autistic burnout is defined by chronic exhaustion, increased sensitivity to sensory input, and a loss of skills (such as executive functioning skills).
What Triggers Autistic Burnout: Autistic burnout can result from masking, limiting stimming in social contexts, stress, changes in daily routine, etc.
What are the Symptoms of Burnout: During a period of autistic burnout, an autistic person can experience extreme exhaustion, a loss of interest in their special interests, or low mood [2].
For more information on autistic burnout, please see our previous blog posts on Navigating Autistic Burnout, including “How it Differs From Regular Burnout and Depression” and “Autistic Burnout Prevention.”
So, what can you do if you are experiencing autistic burnout?
Burnout Recovery Tips!
Explore your special interests— When you’re dealing with autistic burnout and are used to masking among neurotypical peers, indulging in your special interests might help recharge your battery (so to speak). During periods of burnout, you might find that spending more time engaging in your special interests can help increase energy levels or bring you happiness when you are feeling more stressed [1].
Seek support— During a period of autistic burnout, autistic people might find comfort in seeking support from mental health professionals like a therapist or in community support such as support groups, group therapy, or in finding other like-minded peers. If you are struggling with autistic burnout, a therapist can help you manage your burnout, they can provide recovery tools, and can also support you as you navigate through this period of increased stress [1]. Seeking support from a therapist also leads into another helpful tip which is to seek accommodations! In addition to mental health professionals, finding community support could be a good idea to help foster community. Finding other autistic people who experience burnout for example might help you feel less alone, feel understood, and help you better cope.
Seek accommodations and reduce demands— If you’re having difficulty with school or work, you should consider seeking accommodations such as extra time on tests or extra breaks at work [4]. You can find an advocate or other professional (like your therapist) to identify available accommodations and request them on your behalf. Additional accommodation might look like a more flexible schedule, reducing hours, or working from home.
Practice self-care— When experiencing burnout, it can be common for personal care/hygiene to take the backburner. For example, someone might skip a shower or brushing their teeth to save up energy or because they don’t have any. It might be a good idea to think of a few ways you can practice self-care while you are experiencing autistic burnout. Some self-care ideas could be finding a relaxing activity like drawing or doing a puzzle, engaging in your special interests, practicing physical care (such as brushing your teeth, taking a shower, doing your hair, if appropriate for you), watching a tv show or movie you have been wanting to watch, etc.
Remember that recovery is possible— When experiencing periods of burnout, remember that you can recover! It can be hard to see the light at the end of the tunnel when experiencing bouts of increased exhaustion and overwhelm but try to hold out on the fact that it will likely get better if burnout recovery is a priority.
Use sensory interventions and healthy stims— Stimming is a positive way for autistic people to respond to stress and cope with different environments. Healthy stimming might help you while you are experiencing burnout. Some examples of stimming can include finger tapping, humming, or moving your body. Additionally, sensory interventions might also help if you are dealing with autistic burnout. Other sensory interventions include fidget toys, noise canceling headphones or ear plugs, stress balls or slime, swings, weighted blankets, etc. Sometimes reducing sensory input, particularly sensory input that is uncomfortable, can also help.
How to Support Someone who is Experiencing Autistic Burnout?
If your loved one is experiencing autistic burnout, try to avoid triggering their burnout by overwhelming them (as they may be unsure of what to do, further exacerbating their symptoms). Try to not place any demands that are unnecessary or impose any excessive changes, as changes in routine might trigger autistic burnout. During a period of autistic burnout, it could be helpful to ask your loved one if there is anything you could do for them. It might also be a good idea to let them know they don’t have to conceal their stims or worry about masking around you. Above all, let your loved one know you are there to support them and help them while they are dealing with autistic burnout.
If you think you are in autistic burnout and are interested in exploring adult autism diagnosis, 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://www.choosingtherapy.com/autistic-burnout/
[2]https://www.psychologytoday.com/us/blog/beyond-mental-health/202312/what-is-autistic-burnout
[3]https://psychcentral.com/autism/autistic-burnout#signs
[4]https://neurodivergentinsights.com/blog/autistic-burnout-recovery
