Autistic Burnout is Real – Here’s What We Can Do About It

Many autistic adults report experiencing burnout – a state of physical, mental and emotional exhaustion caused by excessive stress. However, autistic burnout remains poorly understood and recognised. In this blog, I’ll explore what autistic burnout is, what causes it, and most importantly – how we can cope with it.

Autistic burnout is a collapse of coping skills in response to exceeding one’s ability to handle stress. It often emerges after someone has spent significant time and effort trying to fit in and mask their authentic self.

Many factors can contribute to autistic burnout, but experts agree the root cause is cumulative stress from trying to fit into a society not built for autistic people.

Suppressing natural autistic mannerisms and forcing oneself into overwhelming environments depletes mental resources. Over time, attempting to constantly pretend leads to complete exhaustion.

For autistic individuals and their loved ones, it’s important to know the key signs that burnout may be developing:

Previously tolerated sensory input like lights or sounds may suddenly feel intolerable. New sensitivities may also emerge.

An autistic person may mysteriously lose abilities like being able to verbally communicate or complete familiar tasks.

Whereas an autistic person once had some degree of social interest or capacity, they may suddenly lose all desire for social interaction.

Pulling away from social connections and avoiding others is very common with autistic burnout.

Small things lead to intense emotional reactions, reflecting depleted inner resources.

Understanding what contributes to autistic burnout is key to prevention. Some of the most common causes include:

Constant effort to hide natural autistic mannerisms and force normative body language/facial expressions is exhausting.

Too much exposure to intense sensory environments like bright lights, noise or crowds drains mental energy.

Social interactions require substantial effort for autistic people, so constantly ‘performing’ socially is fatiguing.

Without accommodations, validation and space for authentic self-expression, an autistic person must constantly fight to fit in.

If you or a loved one experiences autistic burnout, here are some crucial strategies to manage it:

Burnout requires a major reduction in demands and complete rest to recover depleted inner resources. Don’t rush back into normal activities.

Take stock of which situations trigger overload, anxiety or exhaustion and limit exposure to them. Say no to non-essential demands.

Make formal requests for modified job duties, reduced work hours or other structural changes to reduce demands.

Have safe places to retreat to when feeling overwhelmed, with comfortable sensory options like soft lighting or silence.

Peer support can validate struggles and share burnout coping tips. But communicate limitations on social time/energy.

While you can’t always avoid burnout, some habits can reduce the likelihood it occurs:

Don’t overcommit socially or take on too many responsibilities without downtime to recharge.

Listen to your needs and make self-care like adequate sleep, healthy food and stimming a daily priority

Have allies who ‘get it’ and can detect overwhelm before it turns into full burnout.

Be open about your authentic challenges and differences. Say no to situations you know will deplete you.

Learn your warning signs of approaching meltdowns or shutdowns so you can act preventatively.

While awareness of autistic burnout is still emerging, the most important step is acknowledging it is real. With a greater understanding of its causes and warning signs, we can develop individual and collective strategies for prevention and coping. Our ultimate goal must be helping autistic people maintain their health while being able to express their authentic selves.