Have you ever felt exhausted on every level of your being? An intense exhaustion that is physical, mental and emotional? This may be burnout.

Where autistic burnout differs from burnout is the causes and the steps that need to be taken to recover.

Burnout- Is often work related and is associated with prolonged periods of stress

Autistic Burnout- Can be caused by chronic life stress that can arise from when we’ve had to push ourselves beyond what is reasonable to fit into a world that isn’t designed for us, without adequate support or accommodation. Masking which can be a large contributor to burning out. In addition to sensory overload and, continually having to meet social demands and expectations.

How can I tell if I’m experiencing autistic burnout?

• Sensory sensitivities may increase
• You might struggle communicate or handle tasks in a way that you would usually be able to
• You may feel fatigued both physically and mentally that does not improve with rest
• You may notice a change in your emotions feeling sad, anxious, irritable.
• Feeling overwhelmed more often, experiencing meltdowns and shutdowns more frequently
If you notice some of these signs of autistic burnout in yourself, please do not ignore them. Take steps to prioritise yourself and your recovery

How to recover from Autistic Burnout

Recovery will not look the same for everyone but here are some strategies that have been helpful for myself and many of the people I have worked with over the years

1. Allow yourself to rest! This may mean taking time off work, reducing demands, protecting your sensory needs
2. Say No! prioritise your recovery. If it is not a priority for you and is not essential in this moment you don’t have to do it.
3. Let go of the “Shoulds”- Is this what you would like to do or is this something your feel you should do? Letting go of perceived obligations and duties can help us to prioritise our needs.
4. Create a sensory safe space- utilise sensory aids such as dark glasses, noise cancelling headphones, adjust lighting and wear comfrotable clothing. Create a space for yourself that ensures your are not overloaded. Conversely if you require more sensory input you could try a weighted blanket, listen to some music or fidgets
5. Stim Stim Stim- This is a great way self-regulate and manage feelings of overwhelm, express emotions and reduce anxiety
6. Seek Support- you do not have to do this alone, talk to people you trust and feel comfortable with to be your authentic self. Seek people that feel safe and allow you to be you. Connect with people that respect and understand your needs. Whether this is a friend, colleague, family or a professional.
7. Take your time- As you start to feel burnout easing you may want to slowly reintroduce the things that you had to reduce. Don’t jump straight back into doing everything all at once this may lead to you falling straight back into burnout.

A message from an Autistic counsellor

As an autistic counsellor I have seen and experienced first-hand what it looks and feels like to burnout. Recovery takes time and should not be rushed. Prioritise your needs and set boundaries to protect these. Ask for support if needed and work with others to ensure that there are accommodations and reasonable adjustments in place so that you are less likely to burn out again. Ultimately building a life that supports your needs and works for you will help to prevent future burnouts.

Remember you are not alone; recovery will have its ups and downs. Be compassionate with yourself and trust that you will be able to one day thrive again.