How Do You Deal With an Autistic Burnout?

Autistic burnout is a complex and deeply impactful experience unique to individuals on the autism spectrum. It’s characterized by intense mental, physical, and emotional exhaustion, often stemming from the constant effort required to navigate a neurotypical world.

Unlike typical burnout or depression, autistic burnout is shaped by unique challenges and stressors faced by autistic individuals. This post delves into understanding autistic burnout, its symptoms, causes, and practical strategies for recovery and management.

Understanding Autistic Burnout

Autistic burnout arises from chronic life stress and a mismatch of expectations and abilities without adequate supports. Key characteristics include long-term exhaustion, loss of function, and reduced tolerance to stimulus. It often results from years of overtaxing oneself by trying to live up to demands out of sync with one’s needs​​​​.

Symptoms and Impact

The primary symptoms of autistic burnout include:

• Pervasive exhaustion
• Diminished capacity to manage life skills
• Increased sensitivity to sensory input
• Challenges in managing social interactions

These symptoms can profoundly affect health, independent living, and mental well-being​​.

Strategies for Managing Autistic Burnout

1. Rest and Recharge

Prioritize rest and activities that re-energize and relax you. This may involve reducing other activities, such as clubs or sports, and opting for calming practices like meditation​​.

2. Unmasking

Allow yourself to act naturally without masking autistic traits, which can be draining. This includes not forcing eye contact, copying behavior, or suppressing stimming​​.

3. Energy Counting

Use an energy accounting system to manage your energy levels, setting limits and planning activities accordingly​​.

4. Small Changes

Implement small adaptations, like using earplugs for sensory overload or finding quiet places to recharge​​.

5. Identifying Patterns

Listen to your body, identify behavior cycles and triggers, and work towards making necessary changes​​.

Advanced Strategies and Recovery Plan

Recovery from autistic burnout involves two phases:

Immediate Recovery: Focus on regaining energy with rest, reducing sensory input, self-care, and creating healthy boundaries​​.

Sustained Recovery: Entails a systemic and structural look at your life, often involving changes to accommodate your needs better​​.

Autistic Burnout Recovery Tips

Reconsider “Normal”: Rethink your lifestyle and values to create a more sustainable way of living​​.

Raymaker Recovery Supports: Includes themes like acceptance, accessing social support, leaning into autistic strengths, and self-advocacy​​.

Dr. Neff’s Tips: Practice setting boundaries, reduce sensory input, take breaks, engage in soothing activities, and seek support when needed​​.

Creating a Sensory-Supportive Environment: Make your living and work spaces comfortable, minimizing sensory triggers​​.

Building a Recovery Plan: Write down core ingredients of your recovery plan, set small goals, and take action steps​​.

Preventing Autistic Burnout

Prevention is key. Know your triggers, identify early signs of burnout, and plan your activities to include sensory downtime​​.

Conclusion

Dealing with autistic burnout requires a multi-faceted approach, encompassing immediate and sustained recovery strategies. It’s about understanding your needs, setting limits, and making adjustments to reduce stress and sensory overload.

By embracing these strategies, individuals can navigate their path to recovery, leading to a more balanced and fulfilling life.

Remember, every individual’s experience with autistic burnout is unique, and the journey to recovery is personal. It’s about finding what works for you and embracing the process with patience and understanding.