Understanding Autism Burnout

Introduction

Exhaustion, followed by burnout can affect everyone, but for autistic individuals, it can be more intense and overwhelming.
Autistic burnout is a term coined by the autistic community to describe the intense exhaustion and stress they experience.
It is not a medical term found in the DSM-51.

1 The DSM-5 is the standard classification of mental disorders used by mental health professionals in the United States and around the world.

There is much discussion in blogs, social media, and community spaces about autistic burnout. While there is plenty of research on burnout in families, teachers, and caregivers of autistic individuals, there is limited data on autistic burnout itself. Understanding and addressing it is a high priority for the autistic community, as it can lead to better support and improved quality of life.

Understanding autistic burnout is crucial for creating supportive environments where autistic people can thrive. This guide will explore what autistic burnout is, why it happens, and how to support those affected.

Autistic burnout and becoming “more autistic”

Amythest Schaber Ask an autistic #3 – What is autistic burnout?(2014)

What is Autistic Burnout?

Autistic burnout, like general burnout, affects every part of life. It happens due to ongoing stress and not having enough support to meet societal expectations.

Autistic burnout isn’t a fleeting phase. Raymaker et al. (2020) say that autistic burnout is clinically defined by:

  • Severe, long-lasting tiredness (usually more than three months)
  • Reduced abilities
  • Less tolerance to different stimuli

Unlike general burnout, autistic burnout is significantly influenced by factors like masking (the effort to “pass” as non-autistic by suppressing autistic behaviours) and sensory overload. From the outside, symptoms look like withdrawing, feeling frustrated, and being disorganised. Inside, it feels like depression, anxiety, numbness, and an inability to keep up. Executive functioning, such as planning and completing tasks, is notably impaired.

MASKING

is the effort to “pass” as non-autistic by suppressing autistic behaviours.

Conditions like ADHD, major depression, and generalised anxiety disorder can make autistic burnout worse. Autistic people often feel stressed trying to fit into a society that expects them to act like neurotypical people. This constant effort can lead to feeling overwhelmed and facing nonstop social pressures, leaving them completely drained.

Autistic Burnout is the shutting down of mind and body. If you’ve ever had a problem with a computer and it’s had to go into safe mode – that would describe what happens to the brain – it runs on limited function, not all services are available – its access to the Internet denied and unable to connect. No little white bars to indicate how strong or weak the signal is, because it’s just not there.

Kieran Rose. The Autistic Advocate

Causes of Autistic Burnout

Autistic burnout stems from unique challenges and stressors that accumulate over time. Autistic adults identify several causes of burnout, including:

  • Change and uncertainty
  • Lack of support
  • Sensory overload
  • Social interactions
  • Masking autistic traits
  • Suppressing stimming
  • Not meeting societal expectations

Life changes, like starting a new job or school, can increase anxiety and contribute to burnout. Autistic burnout can happen at any age and is especially common during major transitions such as puberty, moving from school to college, or beginning a new job.

Unlike work-related burnout, autistic burnout is caused by ongoing life stress and a mismatch between social expectations and the person’s abilities. This often stems from living in a society that doesn’t accommodate autistic needs, such as dealing with noisy environments.

In summary, autistic burnout is the result of ongoing stress from masking, sensory overload, and unrealistic societal expectations. Without proper support, these pressures can overwhelm the individual, leading to burnout

Autistic Women & Nonbinary Network. What is Autistic Burnout?

Recognising the Signs of Autistic Burnout

General Signs

The following is a list of warning signs of an autistic burnout from an autistic person’s point of view. The list is not exhaustive and may not apply to every autistic individual. expectations. Without proper support, these pressures can overwhelm the individual, leading to burnout

Emotional Symptoms
  • Increased irritability
  • Increased anxiety
  • Increased guilt
Cognitive Symptoms
  • Slowed thought processes
  • Brain fog
  • Memory loss
  • Extreme forgetfulness
  • Increased executive dysfunction
  • Increased rigidity, narrowing of thinking
Sensory Processing Symptoms
  • An increase in over-sensitivity to sensory information
  • A dramatic decrease in sensitivity to sensory information
  • Heightened auditory processing disorder
  • A feeling like your vision is tighter or narrow
Communication Symptoms
  • Decreased verbal language
  • Decreased text communication
  • Difficulty communicating needs
Behavioural Symptoms
  • Decreased motivation
  • Increased shutdowns
  • More frequent and severe meltdowns
  • Reduced ability to self-regulate emotions
Physical Symptoms
  • Lethargy
  • Persistent tiredness that doesn’t improve with rest.

Source: Kieran Rose. Autistic Burnout — How to Recognise and Understand. The Autistic Advocate. (2018)

Autistic Burnout vs. Depression

While autistic burnout and depression share similarities, such as feelings of worthlessness and exhaustion, they are not the same. Unlike depression, autistic burnout includes ongoing frustration because the person cares deeply but feels unable to act on their feelings (Higgins et al., 2018). Some individuals who experience both conditions can clearly distinguish between their depression and burnout (Raymaker et al., 2020).

Autistic burnout is closely linked to the specific pressures of living as an autistic person, whereas depression can have many different causes and is often less connected to specific stressors.

Autistic Burnout

Autistic burnout happens when autistic people have to deal with too much stress for too long. This stress can come from things like continuous sensory overload, social exhaustion, or the need to mask autistic traits to fit societal norms. The main signs of burnout include feeling extremely tired in every way—physically, mentally, and emotionally—because of the challenges that autistic people face in a mostly neurotypical world.

Key Aspects

  • Social Withdrawal: Often a strategy to cope with overwhelming sensory overload and social fatigue.
  • Skills Regression: Individuals may temporarily lose life and social skills due to extreme exhaustion, impacting their ability to care for themselves and to interact with others.

Depression

Depression can happen to anyone, including autistic people. It can be caused by many things like genetics, imbalances in brain chemistry, past trauma, long-term illness, or major life changes. Depression is marked by ongoing sadness and losing interest in things you used to enjoy, and it isn’t always connected to a specific event or stress.

Key Aspects

  • Ongoing Sadness: A long-lasting, constant low mood that isn’t always connected to a specific event or stress, with potential changes in appetite, sleep patterns, and thoughts about death.
  • Loss of Interest: Withdrawal from social activities due not to sensory issues but to a genuine loss of enjoyment in these engagements.
  • Decrease in Functioning: Challenges in maintaining routines in work, social life, and self-care, often linked to lack of motivation and energy
What’s the difference between autistic burnout and clinical depression? Dr. Neff. Autistic Burnout vs Depression. Neurodivergent Insights

Autistic Burnout Across Different Age Groups

The signs of autistic burnout can be misunderstood and seen differently across various age groups. In young people, autistic burnout can be mistaken for behavioural issues. They might withdraw, become less communicative, avoid eye contact, or seem lazy. Adults might misinterpret these behaviours as defiance or even autistic regression, adding to the stress and worsening the burnout.

Additionally, autistic young people, who cannot express why they feel the way they do, or even how they are feeling, may show distress through harmful behaviours or signs of depression.

Impact of Autistic Burnout

Autistic burnout is a major source of distress and can lead to serious problems like job loss, reduced social standing, and a loss of belonging. It often causes low self-esteem, decreased confidence, and higher levels of depression and anxiety. Some individuals even experience self-injury and, in severe cases, suicidal thoughts and behaviours.

The effects of autistic burnout are wide-ranging. Many people struggle with their mental health and find it hard to live independently. They worry that the skills they lose during burnout might never come back. Additionally, neurotypical people often don’t understand what they’re going through, which can make them feel even more isolated and hopeless.

Getting support can be tough. When trying to explain their struggles, many face gaslighting or dismissal, being told that everyone feels this way or that they just need to try harder. This can make it hard to set boundaries, say no, take breaks, or ask for help, especially if they’ve faced negative responses in the past.

Preventing and Managing Autistic Burnout

To prevent autistic burnout, it’s crucial to practise self-care and understand your own patterns of behaviour and feelings to recognise and act on early signs of burnout. Setting healthy boundaries and communicating your needs effectively is also important. Here are some strategies to help you prevent and manage autistic burnout:

Prioritise Time to Unmask

Have times during the day when you don’t need to mask your autistic traits. This helps process the day’s events and reduces the frequency of meltdowns. Engage in activities and autistic behaviours that bring you comfort and joy, such as stimming and spending time with your special interest.

Find an inclusive, supportive community that allows you to do this. Family members, trusted friends, co-workers, or other autistic individuals who understand and validate your experiences can provide valuable emotional and social support.

Schedule Decompression Breaks

After significant or overwhelming events, take a day or two off from work or school to decompress. This time allows your brain and senses to adjust and reestablish normal parameters. Engage in activities and interests that re-energise and relax you, such as connecting with family and friends or enjoying hobbies.

Managing Stress Levels

Reduce social obligations or stressful activities to help manage stress. Additionally, have an escape plan during social events or stressful situations to ensure you can step back and decompress when needed.

In the workplace, keep track of your workload and communicate with your manager if it becomes unmanageable.

Seeking Support

If you feel overwhelmed by demands from employers, family, or friends, discuss these pressures and seek support. Communicate your needs clearly and don’t hesitate to ask for help.

Receiving formal support, such as reasonable adjustments at school or work and mental health support, can make a significant difference in managing burnout

Healthy Lifestyle

Regular exercise, good sleep, and balanced nutrition form a strong foundation to keep you physically and mentally healthy

Conclusion

Autistic burnout is a natural response to stress. It is real and has serious, long-term effects. It’s a warning sign that you need rest, unmasking time, a manageable workload, and fewer responsibilities, including social obligations. Burnout occurs because autistic individuals constantly hide their traits, ignore their needs, and lack support in neurotypical spaces.

Healing from burnout requires more than just taking a break. It involves reducing expectations, finding safe and supportive environments, being true to oneself, and meeting personal needs.

References

    Further Reading

      Resources for Young(er) People

      Stay in touch!

      Subscribe