Healing From Autistic Burnout Pt. 5: Rest, Replenish, Routine

Welcome to the fifth and last part of my series on healing from Autistic burnout. If you’re just joining us, I highly recommend starting from the beginning to fully understand what Autistic burnout is and how to address it. For those who have been following along, thank you for continuing this journey with me. Today, we will explore how to create a comprehensive plan to rest, replenish, and use routine to prevent and heal from Autistic burnout.

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Autistic burnout is a state of chronic exhaustion, loss of skills, and reduced tolerance to sensory stimuli, often triggered by overwhelming demands and insufficient support. Creating a structured plan that incorporates rest, replenishment, and routine can significantly aid in managing and recovering from burnout.

Rest is a fundamental component of healing from burnout. However, rest is not just about sleep; it encompasses various forms and approaches that can help restore energy and reduce stress.

Types of Rest

Physical Rest. This includes both passive rest, like sleeping and napping, and active rest, such as gentle stretching or yoga.

Mental Rest. Take breaks from mentally taxing activities to help reduce cognitive fatigue. I alternate “big brain tasks” with “low brain tasks.” For example, I might write for two hours and then do laundry or take a walk for thirty minutes. 

Sensory Rest. Reduce sensory input to help prevent overload. Consider spending time in a quiet, dimly lit room, using noise-canceling headphones, or engaging in sensory-friendly activities.

Emotional Rest. Allow yourself to take a break from emotionally draining situations and to seek support from trusted individuals for emotional respite.

Social Rest. Ensure you have enough time to recharge after social activities.

Approaches to Rest

Pacing. Pacing is a concept I borrowed from the chronic illness community. Pacing is about balancing activity and rest to avoid overexertion. The main concept is rest before you need to rest. This involves breaking tasks into smaller steps, taking regular breaks, and listening to your body’s signals to rest before reaching the point of exhaustion.

Scheduled Rest. Incorporate scheduled rest periods into your daily routine. This could mean setting aside specific times each day for rest, whether it’s a short nap, a quiet break, or a few minutes of deep breathing.

The Power of Replenishment

Replenishment is about restoring your energy and well-being by engaging in activities that bring you joy and fulfillment. 

Glimmers

Glimmers are small moments or activities that spark joy and bring a sense of calm or happiness. Identifying and incorporating glimmers into your daily life can help replenish your emotional and mental energy.

Examples of glimmers:

• Enjoying a favorite hobby or special interest
• Listening to a piece of music you love
• Spending time with a pet
• Savoring a favorite treat
• Watching a beloved movie or TV show

Autistic Joy

Autistic joy refers to the profound sense of happiness and fulfillment that comes from engaging in activities that resonate deeply with an individual’s interests and passions. Embracing and prioritizing these activities can significantly contribute to well-being.

Examples of activities that bring Autistic joy:

• Diving deep into a special interest
• Participating in creative projects, such as drawing, writing, or crafting
• Spending time in nature or a favorite environment

Establishing a Supportive Routine

Routine can play a crucial role in reducing decision fatigue and easing the demands on executive functioning.

Reducing Decision Fatigue

Decision fatigue occurs when the mental energy required to make decisions becomes overwhelming. A structured routine can minimize the number of decisions you need to make each day, conserving mental energy.

Tips for reducing decision fatigue:

• Create a daily schedule that includes regular activities and rest periods
• Plan meals and snacks in advance
• Lay out clothes the night before, or create a daily “uniform”
• Use lists and checklists to streamline tasks

Easing Executive Functioning Demands

Executive functioning includes skills like planning, organizing, and managing time. Establishing a routine can help create predictability and reduce the cognitive load associated with these tasks.

Tips for supporting executive functioning:

• Break tasks into smaller, manageable steps
• Use visual schedules or planners to organize your day
• Set reminders for important tasks and appointments
• Develop consistent routines for daily activities, such as morning and evening routines

Developing Your Rest, Replenish, and Routine Plan

Now that we’ve covered the importance of rest, replenishment, and routine, it’s time to create a comprehensive plan tailored to your needs. Here’s a step-by-step guide:

1. Identify Your Needs
   • Reflect on the types of rest you need most. Consider areas where you feel most exhausted or stressed.
   • Identify activities that bring you glimmers and Autistic joy. List specific actions or moments that make you feel replenished.
   • Consider your daily routines and where you experience decision fatigue or executive functioning challenges.
2. Create a Rest Schedule
   • Plan for physical, mental, sensory, emotional, and social rest. Schedule specific times each day for different types of rest.
   • Incorporate pacing into your schedule. Break tasks into smaller steps and include regular breaks.
3. Incorporate Replenishing Activities
   • Add glimmers and activities that bring Autistic joy into your daily routine. Ensure these activities are prioritized and regularly practiced.
   • Make a list of quick, joyful activities you can turn to when you need a boost.
4. Establish a Routine
   • Develop a daily schedule that includes consistent routines for morning, afternoon, and evening activities. You may find planning each part of your day useful, or you may prefer having routines for smaller chunks of your time throughout the day. For example, a morning routine, a routine around walking the dogs, a routine for transitioning from work to home, etc.
   • Use visual aids, such as planners or apps, to organize your schedule, set reminders, and reduce decision-making.
5. Build in Flexibility
   • Allow yourself to adjust your plan as needed based on your energy levels and changing needs.

Sample Plan

Here’s an example of how you might structure your plan:

Morning Routine

• Wake up at a consistent time
• Enjoy a cup of coffee or tea in a quiet space (sensory rest)
• Review the day’s schedule (routine)

Midday Routine

• Take a sensory break with a weighted blanket and calming music (sensory rest)
• Engage in a favorite hobby for 30 minutes (replenishment)
• Read or listen to a podcast (mental rest)
• Have a healthy snack and a cup of tea (physical rest)

Afternoon Routine

• Take a short walk or do gentle stretching (physical rest)
• Work on a creative project (replenishment)
• Spend time with a pet or call a friend (emotional rest)

Evening Routine

• Dim the lights and reduce screen time an hour before bed (sensory rest)
• Reflect on the day and note any glimmers (replenishment)
• Read a book or engage in a calming activity before sleep (mental rest)

Conclusion

Creating a plan to rest, replenish, and use routine is a powerful strategy for preventing and healing from Autistic burnout. By incorporating various types of rest, engaging in activities that bring joy and fulfillment, and establishing a structured routine, you can significantly improve your well-being. Remember, the goal is to create a plan that works for you and to remain flexible as your needs change. I hope this guide provides you with the insights and tools to develop your own comprehensive plan. In the next part of this series, we will explore putting everything together and making a personalized plan.

Takeaways: Take some time to reflect on your current rest, replenishment, and routine practices. Create a simple plan incorporating these elements and try implementing it in your daily life. Pay attention to how it affects your well-being and make adjustments as needed.

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Let me know in the comments: What types of rest and replenishment work best for you? How have routines helped you manage your daily life? Your insights and experiences could help others in the community!