Autistic Burnout: What is it? Why does it happen? How do we stop it?

Autistic burnout is not a medical or scientific term, but it is something that has been researched and is widely accepted by the autistic community to be a true thing that we experience.

Burnout exists for neurotypicals too, however it has a very different definition. Burnout in allistics usually referes to a feeling of exhaustion or depression brought on from overworking, usually as it pertains to their career.

Autistic burnout exists separately from allistic burnout, because autistic burnout is not just from overworking in a corporate or career setting, but generally, socially. Because socialising can take so much more mental effort for us, we’re more likely to run out of the capacity to socialise - and thus we end up in burnout.

And the effect it has on us is also different. For us it can often run deeper than just exhaustion or depression. It can have physical consequenses (not that is absolutely can’t for allistics, but it’s less common), and it can directly affect our autistic traits.

So to give a comprehensive definition of autistic burnout:

It is a long-term (typically about three months) period of chronic exhaustion, loss of functioning/regression of skills, and reduced tolerance to sensory stimuli. This is brought on by consistent stress and failure to meet external expectations, where ones ability does not meet the needs of society and those around them. It can also be caused by very significant life changes that the autistic individual cannot handle, like transitioning from education to work life, or the death of a close loved one.

Burnout affects everyone differently and has different circumstances for everyone that it affects. So lets go into more detail about its triggers and affects:

Some of the most common triggers for burnout include:

• A long period of high masking

• Pushing yourself too hard in school or work

• Accepting too many life commitments, signing up for too many things, making for a busy schedule

• A big life event, positive or negative, like the death of a loved one, or birth of a new child.

• Big change or transition, like a new job, or leaving school, or moving house.

• Frequently being in overstimulating environments.

• Frequent stress or low mood due to stigma or bullying from others.

Some common characteristics/symptoms of burnout include:

• feeling tired all the time, no matter how much you sleep.

• Limbs feeling achy or heavy

• finding basic daily activities that you can usually do with ease, are harder or impossible.

• Talking and communication becomes much more difficult and exhausting.

• Sensory struggles intensify, for example, a sound you might not usually find intrusive, becomes unbearable.

• An increase in the frequency of shutdowns or meltdowns.

• Some report depression-like symptoms, including suicidal ideation.

• A loss of motivation to do things in daily life. This may include indulging in special interests.

So with all the ways burnout can affect us, it's safe to say we should try our best to avoid it. Sometimes it's not avoidable, or it's too late to avoid it by the time we realise we're headed towards burnout. But there are ways to recover and reduce the affects of burnout. So lets go through those.

Tips for recovering from burnout:

• Remove yourself from the cause if possible - drop out of certain commitments or activities, take time off work.

• Engage in your special interest or activities you find calming.

• Let yourself stim without restriction wherever possible.

• Accept help from others in taking care of yourself.

• Get as much rest as possible, try and maintain a good sleep schedule, and keep activities to a minimum unless they’re necessary or you find it especially calming.

• Self care can be useful, but don't feel pressured if it takes too much energy.

Tips for preventing burnout:

• Try to not mask too heavily wherever possible - start to practice unmasking if you are a heavy masker.

• Set boundaries with those around you, don’t force yourself to do chores or activities that could be delegated to others.

• Use/accept accommodations wherever possible. This can be anything from wearing headphones out in public more often, or asking for extra help at work.

• Keep an eye on how many activities and commitments you’re doing in a week. You may have to sacrifice some for the sake of your health and safety.

• Try and find ways to take big life transitions as slowly as possible, and allow yourself time on either side to process.

• Make sure you have dedicated time to yourself, ideally at least an hour every day. Bonus if you have a space to yourself that you can escape to, like a bedroom.

Burnout is a serious affliction for autistic people, and it can really put our lives on pause for a while. And it can have a serious effect on our mental and physical health. So it's important that we take care of ourselves, and try to get accommodations or accommodate for ourselves wherever possible. And if you are in burnout, take it seriously. It's ok to take your time to recover, just like you would from any other serious illness.