Welcome to the first part of my series on Autistic Burnout. This series aims to shed light on what Autistic burnout is and how we can address it effectively. Whether you are new to this concept or have experienced it firsthand, this journey will offer valuable insights and practical strategies to navigate and prevent Autistic burnout. Today, we start by exploring the foundational aspects of Autistic burnout, including its symptoms, causes, and impact on daily life.
If you’re reading this, you’ve probably heard of Autistic Burnout. Maybe it’s a new concept and you want more information, or maybe it’s not so new but you’re saying to yourself “I know what Autistic burnout is, but what can I DO about it?”
Either way, I’ve got you covered. This is the first in a series of articles on Autistic burnout that will cover what it is, how to know if you’re experiencing it, how to prevent it, and how to heal from it.
Part 1 will provide a broad overview and will be followed by a series of deep dive articles where we’ll dig in to figure out what the heck we’re supposed to do about it all.
What is Autistic burnout?
As with many concepts useful to the #ActuallyAutistic community, Autistic burnout was first described online by Autistic people describing their lived experience. In June 2020, Dora Raymaker and their team at AASPIRE published the first study that examined Autistic burnout, asked why it happens, and started to look at what we can do about it.
They found that Autistic burnout is characterized by chronic exhaustion, a loss of skills, and a reduced tolerance to (sensory) stimulus. The study also found that Autistic burnout happens when the expectations placed on Autistic people, either by ourselves or by social pressures, outweighs our capabilities to meet those expectations.
How do I know if I’m in Autistic burnout?
If you’re asking the question, you probably already know the answer. The best way to know what Autistic burnout feels like is to ask other Autistics who have experienced it. A good place to start is the #AutisticBurnout tag on social media.
Autistics have described their experience in Autistic burnout as:
- Simply existing in the world is exhausting
- A total depletion of energy from overextending yourself in daily life
- The loss of executive function skills like thinking, remembering, creating, planning
- Things that were tolerable before are now physically painful, things like noise and artificial scents
For me, that first point pretty much covers it. Existing is exhausting.
What causes Autistic burnout?
The AASPIRE study found that things like masking, having expectations we’re unable to meet, and having a lack of support all contributed to burnout. Masking and meeting the expectations of a neurotypical world are both incredibly exhausting. Pushing through without respite, support, or accommodations will lead to Autistic burnout.
In short, Autistic burnout occurs at the point where what you feel like you need to do exceeds your capacity to do it given your current resources and stress load.
How do I prevent Autistic burnout? How do I get out of Autistic burnout?
Fortunately, both of these questions have the same answer: Obtain relief from unrealistic expectations and rebuild your energy.
Easy to say, very difficult to do.
The first step is to make a plan. Ideally, you would make this plan before Autistic burnout hits. If you’re already in Autistic burnout, that’s okay too. You can still make a plan but you’re going to take smaller steps at a time. Making a plan can be as simple or as complex as it needs to be to work for you. The takeaway for now is that you need a plan, your plan should be written down somewhere, and, if possible, a trusted person in your life is aware of your plan.
The plan will include things like support and accommodations. It will include your established routines and your safe and comfort foods, shows, music, books, etc. It will have options for reducing bad sensory input and increasing the good sensory input. It will include your glimmers and opportunities to replenish your soul/energy/well-being. And it will include built-in (forced) rest and boundaries on your energy. Oh, and stimming and SPINs. Autistic stimming and special interests are essential in the healing process. I hereby give you permission to be weird.
The rest of this series will examine what Autistic burnout is and what it feels like. How do you know if it’s depression, occupational burnout, or Autistic burnout? Or if it’s all of the above? The series will also focus on what can lead to Autistic burnout so we can understand how to prevent it. And finally, we’ll look at the most important question of all: How do I heal from Autistic burnout?
I’ll be sharing insights and strategies shared by #ActuallyAutistic people. What you won’t find in this series is talk of positive vibes only, the power of changing your thoughts, or the healing power of nature. There will be zero talk of healing through diet (unless you count a daily diet of chicken nuggies and mashed potatoes as healing, which i might) or exercise or yoga.
What you will discover is that you’re not alone and there’s a whole community of Autistics who know exactly what you’re going through. You’ll find information and resources. And you’ll find concrete suggestions for healing and help in creating your own plan that will work for you.
I’m so glad you’re here, and I’m honored to be part of your journey.
Let me know in the comments: What are your biggest questions on Autistic burnout? What have you tried? What hasn’t worked and what has worked? What are your biggest pain points – what is that one thing you just can’t seem to figure out?
Living Fully Neurodivergent 
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