Welcome to the first part of my series on healing Autistic burnout. If you’re just joining us, I highly recommend starting with my series on understanding Autistic burnout. For those who have been following along, thank you for continuing this journey with me. Today, we will talk about how to start healing from Autistic burnout.
Autistic burnout is a state of chronic exhaustion, loss of skills, and reduced tolerance to sensory input, often exacerbated by unsupportive surroundings. We know there are specific strategies that have helped people both heal from and prevent Autistic burnout.
Every strategy I’m going to share is in support of one goal:
Obtain relief so you can rebuild your energy.
You’re going to do this by developing a plan, finding support, creating a sensory diet, resting, replenishing, and establishing routine and safety.
Make a Plan
Making a plan may be the biggest step, and the most important one. You’ll first need to consider what pain points you experience while in Autistic burnout – or even just in moments of overwhelm. And then you’ll need to create a plan for what to do during those pain points, and possibly even prevent them in the first place.
After creating the plan, I recommend writing it down and having it in a place that is easily accessible when you need it most. I have mine in a notebook on a shelf and I see it every time I walk by the shelf. I know that when the time comes to use it, I’m not going to have the capability to open up my laptop and search through my files. I’m probably not going to be able to open and search an app on my phone. But I will be able to grab a notebook off my shelf.
Find Support
Find your people. Find people who get you, who don’t require a lot of explanation to understand the magnitude of what’s challenging you right now, and who don’t mind if you need to go offline from the friendship for a few weeks.
Also consider more formal support such as grocery delivery, laundry service, a therapist. Can you create a shorthand so your loved ones know what they can do to help without a lot of explanation on your part? Or maybe even without you having to ask.
Sensory Diet
In my last Autistic burnout, I honestly thought I had ME/CFS. I found that a lot of healing approaches I learned for ME/CFS can transfer to healing Autistic burnout. One of the things that helped me was taking a sensory break in the middle of every day. I broke out the eye mask, noise cancelling headphones, comfy pajamas, and rested for an hour in a dark, quiet, cool room. Giving all of my senses a break was incredibly healing and something I should still make time for.
In addition to making time every day for a sensory break, also make time every day to add in soothing sensory experiences. A soft blanket, a scented candle, a good dance session to loud music. Use whatever sensory experiences that energize you and make you feel better.
Rest
This might be the hardest one to carry out. If Autistic burnout occurs when the expectations placed on us exceed our resources, then we need to reduce or eliminate the expectations.
- Take time off work
- Take more time off work
- Schedule rest in your calendar or planner
- Cancel appointments and social obligations
Whatever you do, DO NOT PUSH THROUGH. You are in crisis and need to take drastic action.
Replenish
Resting can be a way to replenish. A sensory diet can as well. We’ve talked about ways to reduce expectations. Replenishing is about restoring your resources and capabilities. Mental health is still health – take the sick day (or week). Look for the small things that bring you joy and then let yourself experience that joy. Watch your comfort shows, read the books you love that you’ve already read a thousand times, craft, create. Stim. Engage in your special interests.
You’re not being lazy. You’re not being indulgent (maybe you are, but so what). Bring joy and comfort back into your life wherever you can.
Routine & Safety
Increase the predictability of your environment and reduce the demands on your decision-making.
Coping with unpredictability uses your precious energy reserves, the energy that should be going to your healing instead. You don’t need a strict routine, but a loose structure to your day may be helpful. Life might become a little bit easier when you know every day you’re going to have coffee, work for a few hours, shower, read, have a couple hours with family, go for a walk, tidy a room, work for a couple more hours, and then relax for the evening (I might have just described my ideal day).
What’s Next
The rest of this series will go into more detail on each step described in this post, including specific ideas and suggestions for each approach. However, what I hope you’ll find even more useful is that I’ll walk you through developing your own plan in each of these areas, one that is unique and most helpful to you.
Conclusion
Creating a supportive environment is essential for preventing and healing from Autistic burnout. By building a space that accommodates your needs and reduces stressors, you can enhance your well-being and resilience. Remember, the goal is to create an environment that supports your unique sensory and emotional needs. In the next part of this series, we will delve into details for making a plan for healing.
Takeaways:
- Assess your current environment and identify areas for improvement.
- Make changes to create a more supportive and accommodating space.
- Reflect on how these changes impact your well-being and adjust as needed.
Let me know in the comments: What changes have you made to create a supportive environment? How have these changes impacted your well-being? Your insights and experiences can help others create their own supportive spaces!
Living Fully Neurodivergent 
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