Autistic Burnout: Ways to Cope When the World Causes Exhaustion

Are you an autistic person feeling exhausted, drained, and overwhelmed? Does every task feel like an endless marathon?

You might be experiencing what is known as autistic burnout, where tasks that were once second nature might seem impossible.

Fortunately, Blue Sky Learning understands these challenges. You can see an autistic therapist or coach for support. 

Additionally, this blog can guide you in understanding autistic burnout and provide strategies to navigate a world that often leads autistic individuals to feel depleted.

What Is Autism?

Autism is a common neurodevelopmental difference that affects how individuals perceive and interact with the world.

The “neuro” aspect refers to the brain's functioning, while the “developmental” part indicates that autism influences the development of the nervous system.

Due to these differences, autistic individuals may experience challenges such as sensory sensitivities, emotional dysregulation, and hygiene challenges. 

It's essential to recognize that autism exists on a spectrum, leading to varied experiences among individuals.

Furthermore, many autistic individuals also have ADHD, with research suggesting that 50-70% of autistic individuals share this dual diagnosis of AuDHD.

Related: Steps to Take to Be Diagnosed with ADHD as an Adult in Canada

What Is Burnout?

Burnout occurs when you feel mentally or physically exhausted, often devoid of the energy and motivation needed to keep going.

During burnout, finding hope can become difficult, leading to a pessimistic outlook on a situation. Finding a positive outcome may feel impossible, and worst-case scenarios may frequently jump around in your mind.

While anyone can experience burnout, the term typically refers to professional burnout. If you experience professional burnout, you might struggle to manage school, work, and other professional responsibilities. 

What Is Autistic Burnout?

Anyone can experience burnout, especially in common settings like work and school. For those with autism, however, the experience may be different.

Autistic burnout is a significant concern among the autistic community, characterized by a profound sense of exhaustion and overwhelm. This burnout arises from a mismatch between societal expectations for autistic individuals and their actual needs.

The autistic community and advocates recognize its impact. Dr. Dora M. Raymaker interviewed several autistic individuals, recognizing autistic burnout as a syndrome resulting from chronic stress.

For burnout to be classified as autistic burnout, it typically must involve pervasive, long-term exhaustion lasting at least three months. 

In addition to this chronic exhaustion, autistic burnout often includes:

• A loss of Skills: A decline in executive functioning skills that affects daily tasks.

• Increased Sensitivity to Stimuli: Amplified reactions to sensory inputs, making everyday experiences overwhelming.

  
  

This form of burnout is more likely to co-occur with conditions commonly associated with autism, such as depression, PTSD, OCD, dyslexia, and ADHD. It is also more prevalent among marginalized communities, including LGBTQ+, BIPOC, and women.

For many autistic individuals and those experiencing these co-occurring conditions, societal pressures can lead to feelings of shame when unable to meet neurotypical standards of productivity.

This struggle can result in a distressing cycle of continuous burnout and shame.

Fortunately, just as with ADHD coaching, autistic coaching or therapy can provide essential support. An online therapist or coach can help you develop strategies to better accommodate yourself in a world that contributes to your exhaustion. 

At Blue Sky Learning, we understand that taking the first step to seeking autistic therapy or coaching can be challenging. So, we built a guide for seeking autistic therapy or coaching.

Distinguishing Autistic Burnout from Depression

Depression is characterized as a common mood disorder that results in frequent feelings of sadness and a loss of motivation to do things you once enjoyed.  As the weather gets cooler and the days get shorter, a common depressive disorder that some may experience is seasonal affective disorder. 

While both depression and autistic burnout may share similarities, key differences distinguish the two. 

Depression commonly involves persistent sadness and a lack of interest in activities once enjoyed.

In contrast, autistic burnout may not involve sadness. Instead, the autistic person doesn't engage in activities due to overwhelming exhaustion and a loss in ability to engage in activities rather than a deficit in motivation.

What are the signs of Autistic Burnout?

Autistic burnout manifests differently for each individual, but there are some common signs.

The first thing to usually appear is a marked reduction in executive functioning abilities. This usually occurs alongside chronic exhaustion, reduced tolerance to stimulus, and a loss of interest in things you once loved.  

Many individuals who experience this also describe experiencing:

• Reduced Executive Functioning: A significant decline in capabilities and difficulty with task initiation often coincides with chronic fatigue and decreased tolerance to stimuli.

• Loss of Interest: A marked disinterest in activities that once brought joy.

• Challenges in Daily Living: Struggles with functioning in everyday tasks.

• Emotional Difficulties: Issues with self-esteem, emotional regulation, and feelings of hopelessness.

• Physical Signs: Chronic fatigue, intense anxiety, sleep disturbances, and social interaction challenges.

• Increase Stimming: Heightened self-regulating behaviours and frequent shutdowns.

• Cognitive Challenges: Difficulties with memory and cognitive tasks.

  
  

Additionally, discrimination from neurotypical individuals can amplify this burnout. Many people may assume you are just being lazy when, in reality, societal structures do not support neurodivergent needs.

What Causes Autistic Burnout?

Autistic burnout does not have a single universal cause. There are a multitude of factors being studied as potential causes. 

In other words, the cause of autistic burnout may involve a rich interplay between genetic and environmental factors. Some potential contributors include:

• Masking: Hiding autistic traits to try to fit in can reduce your energy levels.

• Societal Expectations: The pressure to meet unrealistic standards can lead to perfectionism, chronic stress and eventual burnout. An example of this is the expectation for frequent social interactions.

• Stress: Navigating a world that is frequently overwhelming, discriminating, and one that does not accommodate neurodivergent needs can be exhausting.

• Life Changes and Illnesses: Frequent transitions, chronic health issues, and inadequate support can all contribute to burnout.

Given these factors, autistic individuals often face numerous barriers when seeking accommodations to alleviate stress. Frequent dismissal of autistic experiences and insufficient accommodations are two things that could exasperate autistic burnout. 

Strategies to Manage Autistic Burnout

If you find yourself experiencing autistic burnout, here are some practical tips by neurodivergent individuals to help you cope:

• Acceptance of Your Autistic Traits: Given that masking is a common reason for autistic burnout, it makes sense that recognizing and embracing your authentic self can greatly alleviate the effects of masking. Engage in activities that allow you to unmask and celebrate your identity.

• Embrace Your Strengths: Focus on activities that highlight your strengths and bring you joy to help replenish your energy.

• Self-Discovery and Advocacy: Discover what you excel at and what your needs are and advocate for your needs. When you are able to advocate for your needs, this empowerment often reduces the likelihood of experiencing burnout.

• Environmental Adjustments: Identify environments that drain your energy and make you feel overwhelmed versus those that uplift you. Tailor your environment so you can get to a place of not having to mask.

• Energy Management: Use the spoon theory to communicate your energy levels. Establish and maintain boundaries regarding your energy for tasks.

• Address Sensory Needs: Be proactive about using sensory aids, such as fidget spinners, stress balls, or noise-canceling headphones, to minimize your risk of sensory overload and burnout.

• Seek Accommodations: Neurodivergent individuals do great at their jobs when given accommodations for their disability that help them succeed at work or in the classroom. These might include flexible schedules, quiet workplaces, or modified instructions.

  
  

  

  
  

• Start Small: When feeling burnt out, tackle small tasks first. Gradually building momentum can help you regain a sense of control.

• Utilize the Pomodoro Technique: Spending too much time on a task without taking a break could result in burnout. Implement structured work sessions followed by breaks to prevent exhaustion.

• Ask for Help: There is no shame in asking for support. Do not hesitate to seek support from friends, therapists, and coaches. Having someone to remind you to take breaks and support you with spending time unmasked can mitigate burnout.

• Connect With Support Groups: Engaging with fellow autistic individuals can provide understanding and validation.

• Reduce Obligations: Being overwhelmed by too many obligations could exasperate the experience of autistic burnout. Lighten your personal or professional responsibilities. Prioritize urgent tasks and learn to say no to nonessential ones.

• Remove Yourself From Overwhelming Situations: If a specific situation becomes intolerable, take breaks or remove yourself to regain composure. For instance, if you are in an overwhelming social situation, you could leave and go home to your sensory safe space.

• Practice Self-Compassion: Recognize that societal expectations do not accommodate autistic realities. Treat yourself with kindness, knowing that the world needs to change, not you. Being autistic is not the issue, and your autistic traits need to be embraced. 

  

  
  

• Create an Autistic-Friendly Space: Create a space where you can be completely yourself and include comforting activities.

• Consider Neurodiversity-Affirming Therapy: Working with an autistic therapist or coach can help you identify your strengths and develop practical strategies for managing burnout.

  
  

Book a Free Consultation With Blue Sky Learning

Are you feeling the toll of navigating a neurotypical society? Do you suspect autistic burnout is impacting your life?

Book a free 20-minute consultation with one of Blue Sky Learning’s expert autism coaches or therapists to come up with a personalized plan that suits your individual needs and helps you restore your energy levels.

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