Am I Experiencing Autistic Burnout? Know the Signs and Symptoms: Dr. Kiki Fehling

Causes of Autistic Burnout

At its core, autistic burnout is viewed as a consequence of autistic people living in a world designed for allistic (non-autistic) and neurotypical people. While the exact causes differ from person to person, there are some common risk factors.

Chronic Stress and Lack of Support

Autistic people are likely to struggle with “normal” stressors (e.g., relationship conflicts, deadlines at work or school, health problems, etc) in a variety of ways. For example, most people are stressed by graduating, starting new jobs, moving, or becoming parents. For autistic people who have the autistic trait of thriving with routine and consistent structure, however, these life transitions can be incredibly challenging and precede burnout.

Autistic people often have unique communication styles, or they may struggle to understand allistic nonverbal communication. These differences can lead to more frequent conflict or rejection. Even when conflicts are avoided, autistic people often face repeated, daily social misunderstandings which are stressful and draining.

Notably, most schools, jobs, public spaces, and social events are catered to neurotypical people. Autistic people may need to work harder than others in order to meet occupational or social expectations. Furthermore, autistic people may not notice when they have exceeded their limits, because they are more likely to have alexithymia⁹ (difficulties recognizing, identifying, and understanding emotions) or difficulties with interoception¹⁰ (the ability to recognize and understand internal body sensations).

Sensory Overload

Autistic people usually have sensory sensitivities that make it easier for them to reach sensory overload¹¹ (overwhelm caused by sensory over-stimulation). Many “normal” environments and daily activities require autistic people to be surrounded by noise, bright lights, or crowded spaces. They may not have time or space to regulate or recover after being sensorily overloaded, causing further stress and fatigue.

Prolonged Masking and Lack of Support

Many autistic people regularly engage in masking¹², consciously or unconsciously hiding or suppressing their natural autistic traits in order to fit in. For example, they may conceal their sensory sensitivities, change their natural communication style, or socialize in ways that they hate. This masking is inherently draining, contributing to the fatigue of meeting neurotypical expectations.

Even when autistic people don’t mask and decide to assert their needs to others, they’re often invalidated. Neurotypical people may dismiss their fatigue or difficulties as “normal,” or they may not be able to change the autistic person’s environment or responsibilities. Over time, autistic people can burn out because they do not receive the accommodations they need to reduce or recuperate from fatigue.

How Does Autistic Burnout Affect Daily Life?

Due to all of the above problems, autistic burnout can negatively impact most aspects of daily lives.

Trouble with Functioning

In burnout, autistic people often feel like they’ve lost the skills they use to function or to mask. They may have difficulties remembering what they need to do, getting things done, or doing things as well as they typically do. They may even struggle to engage in favorite hobbies or special interests. At its worst, some people may not be able to get out of bed, verbally speak, or otherwise care for basic needs.

Strain on Relationships

Autistic burnout often causes relationship problems. The need for social withdrawal may lead to failing to meet social expectations, and exhaustion can lead to neglecting caregiving or house-sharing responsibilities. Loved ones may be disappointed or frustrated by an autistic person’s change of behavior. Neurotypical friends and family may not understand the severity and validity of autistic burnout.

Impact on Mental and Physical Health

Accordingly, autistic burnout is often accompanied by a variety of mental and health struggles, such as loneliness, anxiety, depression. It may also exacerbate physical health problems, such as insomnia, chronic pain, or gastrointestinal issues. Autistic people in burnout may turn to harmful coping strategies, such as substance use, disordered eating, or self-harm.

Strategies for Managing and Recovering from Autistic Burnout

Luckily, if you’re suffering from autistic burnout, there are ways to get through it.

Rest and Gradual Recovery

To address exhaustion, rest. Reduce social and occupational commitments as much as possible. Keep in mind that autistic people may need more sleep, rest, and alone time than neurotypical people need! When returning to typical activities (even special interests), be sure to return slowly and gradually, practicing self-compassion.

Sensory Regulation

Recovery often includes better understanding and respecting your sensory processing and needs. Manage your sensory input by avoiding sensory triggers (e.g., using noise-canceling headphones) and by incorporating sensory self-soothing (e.g., using weighted blankets). Engaging more in stimming or with special interests can also be helpful for regulation.

Self-Advocacy

While very difficult during autistic burnout, asserting your needs can support recovery. Possible options: saying “no” to social engagements, taking time-off from work, requesting sensory accommodations, or expressing desires to unmask more within supportive relationships. 

Seek Professional Support

Seeing a mental health professional may be supportive, as long as they understand and respect neurodiversity. A neurodiversity-affirming therapist who specializes in helping autistic people will be able to help you learn new coping skills and (when you’re ready) problem-solve the causes of your burnout.

Build a Support Network

Connecting with other autistic people can be emotionally validating and tangibly helpful. Organizations like the Autistic Self Advocacy Network (ASAN) or the Autistic Women and Nonbinary Network (AWN), or autistic online forums, offer resources, information, community, and social support that can aid recovery.

Preventing Autistic Burnout in the Future

Beyond recovery now, there are strategies that may help prevent autistic burnout.

Recognizing Early Warning Signs

Self-knowledge is powerful. Autistic people will likely benefit from identifying what it feels like for them when stress, over-stimulation, or fatigue are building up. An occupational therapist or psychotherapist can help determine triggers, and can address alexithymia or interoception limits if needed.

Balancing Activities, Rest, and Autistic Needs

Autistic people often benefit from purposefully including regular breaks or downtime into their days and weeks. Implementing “pacing systems¹³,” requesting accommodations when possible (e.g., asking a supervisor for more time for breaks between work meetings), and finding safe spaces where they can unmask are all useful options.

Developing Coping Mechanisms

Some therapies, such as dialectical behavior therapy, teach dozens of skills for coping with stress, overwhelm, and painful emotions. It’s also important that autistic people lean into the unique, autistic coping mechanisms they already have, and intentionally ensure their downtime includes sensory self-soothing, stimming, engaging in special interests, or ample alone time.

Conclusion

Autistic burnout is a real and very important mental health issue for autistic people. Learning the signs and symptoms, and the ways to recover, is essential for autistic mental health.