Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. While anyone can experience burnout, autistic individuals face a unique challenge: autistic burnout. Understanding the differences between these two conditions is crucial for providing the right support.
What Makes Autistic Burnout Different From Regular Burnout
While regular burnout often stems from work-related pressures, autistic burnout arises from a much deeper and more pervasive source: the constant effort required to navigate a world designed for a different neurotype. Unlike the stress of a demanding job, autistic burnout stems from the ongoing challenge of:
- Sensory Overload: Bright lights, loud noises, and strong smells can be incredibly overwhelming for autistic individuals. Everyday activities that neurotypical people take for granted can become exhausting sensory assaults.
- Social Demands: Social interaction is inherently draining for many autistic individuals. Masking, the act of suppressing autistic traits to appear neurotypical, adds another layer of stress and exhaustion.
- Changes in Routine: Autistic individuals often thrive on structure and predictability. Disruptions to routine, even minor ones, can be highly stressful and disrupt their sense of well-being.
The Invisible Burden of “Normalcy”
Living in a neurotypical world requires autistic individuals to perform a multitude of tasks that are effortless for the neurotypical population. This constant pressure to act “normal” without accommodations takes a toll. Autistic individuals are already more vulnerable to stress compared to the general population. Masking, the conscious or unconscious effort to appear neurotypical, further exacerbates the situation.
Beyond Expectations: The Challenges of Accommodation
Autism is a recognized disability, yet autistic individuals are often expected to conform to “normal” expectations. These expectations often overlook the significant differences in skillsets between autistic and neurotypical individuals. Executive functioning skills, like planning and organization, are often a challenge for autistic people. They may rely on routines and rules to manage daily tasks, and disruptions to these routines can quickly lead to overwhelm.
The Recovery Challenge: A Long Road Ahead
Autistic burnout, essentially, is a consequence of the constant pressure to succeed in a neurotypical world. Yet, taking a break to recover from autistic burnout is a significant challenge. It can last for years and often stems from a multitude of triggers. Financial constraints and social needs make a complete withdrawal from daily life often impractical. Additionally, the lack of clear guidelines on recovery timelines further complicates the process.
Identifying The Symptoms of Autistic Burnout
Autistic burnout isn’t a formal diagnosis in the DSM-5, but a term used to describe the experience of struggling in a world that doesn’t always accommodate their needs. Imagine a circuit box overloaded with too much electricity – that’s what autistic burnout feels like.
Externally, it might manifest as withdrawal, disorganization, and a general sense of being worn down. You might appear frustrated and express a sense of hopelessness. Internally, it’s a confusing mix of anxiety, depression, numbness, and a feeling of being overwhelmed.
Common co-existing conditions like ADHD, depression, and anxiety can further complicate matters. In children, autistic burnout can be misinterpreted as a behavioral issue. They might become more resistant, saying “no” more often or disengaging from interaction.
Exhaustion is a central symptom of autistic burnout. “It feels like all the energy is just gone,” explains Sharon O’Connor, a licensed clinical social worker specializing in anxiety and neurodiversity. Even basic tasks become incredibly difficult during burnout.
If you’re experiencing autistic burnout, you might feel:
- Anxiety: A constant sense of worry and unease.
- Depression: Feelings of hopelessness, sadness, and a loss of pleasure in activities.
- Extreme lethargy: Feeling drained and lacking the energy for daily tasks.
- Inability to ask for help: Difficulty reaching out for support due to exhaustion or social challenges.
- Memory issues: Difficulty concentrating or remembering things.
- Loss of words or selective mutism: Difficulty speaking or finding words, or intentionally avoiding communication.
- Reduced executive functioning: Challenges with planning, organization, and decision-making.
- Trouble bouncing back from daily tasks: Feeling overwhelmed after even minor activities.
- Suicidal thoughts: In severe cases, burnout can lead to thoughts of self-harm.
It’s important to remember that autistic burnout manifests differently in everyone. However, recognizing these signs can be a crucial first step toward seeking support and finding ways to manage this complex experience.
How to Manage Burnout In Autistic Individuals
Autistic burnout may feel confusing and overwhelming, but recovery is possible. Here are some key strategies to implement:
Reduce Your Obligations
It’s time to get a little ruthless with your schedule. If something isn’t absolutely necessary, take it off your calendar for the foreseeable future. This might mean asking for extensions at work, reducing household chores, or politely declining social invitations. Your new goal is to find as much downtime as possible to allow your body and mind to recover.
Participate in Soothing Activities
Engage in hobbies or activities that promote relaxation and bring you joy. These might be things you normally brush aside due to a busy schedule. Consider spending time in nature, practicing calming visualizations, gentle exercise, journaling your thoughts and feelings, light stretching, or simply sitting in quiet companionship with a loved one.
Embrace Sensory Interventions
Sensory overload is a major contributor to autistic burnout. Explore sensory interventions that can help you feel grounded and calm. This could include using compression garments, creating a sensory haven in a quiet, dark space filled with calming textures and smells, or indulging in favorite calming scents and textures.
Prioritize Rest, Even if You Don’t Feel Tired
Autism can sometimes make sleep a challenge, but prioritizing rest is crucial for recovery. Even if you aren’t feeling particularly tired, aim for at least 8 hours of sleep per night. Try to create a relaxing bedtime routine that avoids stimulating activities. Instead, wind down with calming activities like reading a book or watching a favorite movie.
Practice Self-Compassion
Be kind and understanding with yourself during this challenging time. “Try to be as gentle with yourself as possible,” says O’Conner. “If there are some things you can’t do, or have to say ‘no’ to right now, that’s OK.” Focus on self-care and prioritize activities that nourish both your mind and body.
Helping Someone You Love
If you’re supporting someone with autistic burnout, here are some key things to remember:
- Empathy and Acceptance: Research shows autistic individuals experiencing burnout often feel a lack of empathy from neurotypical people. Offer your support and understanding and create a safe space for them to express themselves freely.
- Reduce Demands and Expectations: Help them “unmask” by creating environments where they feel comfortable being themselves. Reduce their workload, if possible. Lower your expectations and celebrate small victories during their recovery journey.
- Consider Professional Help: A therapist specializing in autism can provide valuable guidance and support for both the autistic individual and their loved ones.
Autistic children may not be able to communicate their needs effectively. In such situations, try to get rid of demands wherever possible. Increase sensory support strategies and keep in mind that they probably need more time alone to recharge. Consider seeking professional help from a psychologist specializing in autism.
Rainbow ABA offers effective ABA therapy services to individuals with autism in New Jersey, Texas, Oklahoma, and Georgia. Our team of professionals can help you manage autistic burnout and build a path to a happier, healthier life. Contact us today to schedule a consultation and learn more about how Rainbow ABA can help!
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