What is Autistic Burnout?: An In-Depth Look at Causes, Symptoms, and How Autistic Burnout Feels
Neurodivergence and Burnout
As a neurodiversity-affirming therapist who specializes in trauma, stress, and burnout, I see a lot of neurodivergent people who are struggling with the impact of burnout as well as parents of neurodivergent kids who are in burnout. At times they may not have even know what burnout is or realize that burnout is contributing to the symptoms that they or their loved ones are experiencing such as fatigue, intense mood swings, meltdowns or shut downs, feelings of disconnection or disinterest, or brain fog.
When working with parents of autistic kids or with autistic adults, the concept of autistic burnout as a specific type of burnout may be completely new to them. Understandably, there are often a lot questions such as what is autistic burnout?; what causes autistic burnout?; what are the symptoms of autistic burnout; and what does autistic burnout feel like?
Although the answers to these questions can be different for everyone, there are some common factors and patterns worth being aware of if you suspect that you may be struggling with autistic burnout or that your autistic child or someone else you care about may be in burnout.
What is Burnout?
Before talking about autistic burnout, it is helpful to understand a bit about burnout more broadly. Burnout is intense and prolonged physical, mental, and/or emotional exhaustion that results from overwhelming and unrelenting stress. People experiencing burnout may struggle with completing tasks at school, work, or home; may have difficulty effectively interacting with others; and may have a hard time meeting self-care and hygiene needs such as sleeping, eating, and grooming.
When in burnout, people may evidence a drop in regular levels of performance or productivity. They may have a hard time regulating their emotions and may be irritable, explosive, shut down, or have meltdowns. People in burnout may have difficulty motivating themselves to complete tasks; even things that they want to do, and may lack enjoyment from things that used to fulfill them. They may also have a more negative attitude about themselves, others, and the world around them, which can contribute to feelings of helplessness or hopelessness.
What is Autistic Burnout vs. Regular Burnout?
Autistic burnout shares many of the same signs of more general burnout. Autistic burnout also involves a chronic imbalance between demands, expectations, and stressors and the supports, accommodations, and abilities to meet those demands, but autistic burnout is distinct in some important ways. First, autistic burnout is burnout that is experienced exclusively by autistic people. Neurotypical people and allistic (non-autistic) people may struggle with burnout, but they will not have autistic burnout.
Autistic burnout is also different because many of the chronic stressors that contribute to autistic burnout are a function of the mismatch between what many autistic bodies and minds need for wellness; the expectations and demands of the societies, systems, and relationships in which autistic people are required to function; and the supports and accommodations available to autistic people to meet these demands as well as to meet their own needs. Another unique aspect of autistic burnout is that the loss of functioning that accompanies the burnout can be most pronounced in areas that already require additional energy and effort for autistic people. For instance, when struggling with autistic burnout, tolerating the sensory discomfort of a shower; mustering the energy to engage in social interactions which often require masking, or even accessing and regulating speech may be too hard to do. Without a shift in societal and systemic expectations, an increase in available supports or accommodations, or significant respite to reduce the detrimental accumulation of stressors, many autistic people experience one or more episodes of burnout across their lifetime.
What Causes Autistic Burnout?
Just like allistic people, autistic children and adults have to manage the stressors that come from the ups and downs of life. The additional stressors that contribute to the likelihood of autistic burnout can be largely made up of the unique struggles that autistic people need to constantly navigate in order to exist in a society and systems that were not built for them and do not cater to their needs. These stressors are often not similarly challenging for neurotypical or allistic people whose bodies and brains may function in a manner that fits into society’s expectations with greater ease.
Autistic people are often being barraged by uncomfortable sensory stimuli such as lights that are too bright, spaces that are too crowded or noisy, and demands to keep their bodies still and quiet when their nervous systems may need to regulate in other ways. Autistic humans often experience intense pressure to conform to neuronormative standards for eye contact, social interaction, and vocal tone, inflection, and volume at school, work, and even at home with their families or in other interpersonal relationships. Many autistic people experience co-occuring neurological and health conditions at a higher rate than allistic people. These conditions such as epilepsy or other seizure disorders; joint hypermobility or Ehlers-Danlos Syndrome, learning differences, POTS, and other conditions can further contribute to additional difficulties and depletion.
These added daily pressures represent just some of the extra work that autistic people need to do in order to participate in most systems and relationships in our current society. These stressors can take a considerable toll over time, and can contribute to autistic burnout; where the person loses the ability to continue to put forth the level of effort and energy required for them to be able to do these tasks the way that society expects. Additionally, times of increased stress and demands such as transitions to new work or school environments, changes in routines or relationships, losses of supports, or expectations to function in more challenging situations such as attending a large family or work event can also set the stage for burnout.
What Are the Signs and Symptoms of Autistic Burnout?
When a person is in burnout, they have fewer internal resources available to them to manage the stressors and demands that they might otherwise be able to deal with or recover from. In some cases, people in burnout can muster the energy to handle a task, but may become depleted faster and take much longer to recover from engaging with the stressor. Other times, demands, even for seemingly simple daily tasks can become impossible to handle during times of burnout. Struggles in these areas such as increased withdrawal from social interactions, difficulty attending school or work, or challenges with sleeping, eating, or bathing routinely can be among the first signs of burnout that are visible to others. Autistic burnout affects every person differently, but some common signs of autistic burnout to watch for include the following:
Increased Sensory Sensitivity
When a person is dealing with autistic burnout, they may have a heightened sensitivity to sensory stimuli such as lights, sounds, and textures. What was once tolerable may be impossible to manage during burnout.
Emotional Dysregulation
Since burnout represents a prolonged and severe level of physical, mental, and/or emotional exhaustion, it is not surprising that people experiencing burnout may feel overwhelmed, may be irritable, or may experience mood swings. Much like anyone who is extremely fatigued, in pain, or feeling poorly, it can be very difficult to feel and act positively during burnout or to regulate emotions when burnt out.
Withdrawal and Isolation
Because social interactions can be effortful and also unpredictable, people in autistic burnout may show a strong avoidance of social interaction during this time when they may lack the capacity to tolerate these added demands. Additionally, because emotion regulation can also be challenging during burnout, some autistic individuals may prefer to protect their relationships by opting out of interactions during burnout when they realize that they may not be able to interact with others in a positive and effective manner. As a result, a strong preference for solitude and avoidance of social interactions can be signs of autistic burnout.
Reduced Executive Functioning
Executive function tasks such as planning, organizing, and completing tasks are often more effortful for many autistic people relative to neurotypical humans. During times of burnout, these and other executive functioning skills and abilities may be further reduced.
Increased Speech and Communication Difficulties
Social communication differences are one of the diagnostic features of autism. Autistic people may pace their speech, regulate their volume, rely on spoken communication, or approach other aspects of speech and communication differently than allistic people. Generally, autistic people are taught, encouraged, expected, or required to use speech and communication in a manner that more closely conforms to allistic standards. This often requires a lot of extra self-monitoring and effort. During burnout, when fewer internal resources are available, speech and communication differences may become more pronounced. This might include stuttering, speaking louder or more quietly than may fit expectations for the situation; less precise word choice when speaking or more basic speech being used; word retrieval problems, or even a total inability to engage in spoken communication.
Physical Symptoms
Fatigue, sleep disturbances, headaches, muscle aches, gastrointestinal issues, and other physical symptoms may increase during burnout.
Decline in Daily Functioning
Increased sensitivities and decreased energy can make it significantly more difficult to maintain daily routines and complete home- and self-care tasks during times of burnout. This may include challenges with hygiene, sleeping and eating, meeting school or work demands, and completing other daily living tasks.
What Does Autistic Burnout Feel Like?
Autistic burnout can affect people differently and can also vary in its severity across episodes even for the same person. Kieran Rose, an autistic advocate and educator wrote about several of his bouts with burnout in this poignant essay about autistic burnout; giving a glimpse inside the experience of autistic burnout. Some more commonly experienced features of burnout can include the following:
Overwhelming Exhaustion
Deep, persistent fatigue that doesn't improve with rest. This may be exacerbated by insomnia, which can also become a significant challenge during times of burnout. However, even people who are able to get many hours of sleep daily may struggle with intense fatigue during autistic burnout. This exhaustion can also contribute to decreased motivation and increased difficulty maintaining interest in activities previously enjoyed.
Brain Fog
Having a hard time concentrating, remembering, focusing, or thinking clearly. This can occur alongside of increased difficulty with executive functions such as completing tasks, managing time, or planning ahead.
Heightened Sensory Needs and/or Sensitivities
While in burnout, autistic people may need more sensory input or sensory stimulus such as stimming behaviors to help regulate a nervous system that is dysregulated and struggling. Difficulty tolerating painful, overwhelming, or otherwise unpleasant sensory experiences may increase significantly.
Emotional Numbness or Heightened Emotions
The intensity of emotions may increase, especially for challenging emotions such as sadness, worry, irritation, anger, and loneliness. This can contribute to emotional pain and reports of depression or anxiety. For some, emotions become harder to connect to and they experience feeling detached or disconnected from their emotions or surroundings during burnout.
Decreased Capacity for Social Interaction
The ability to tolerate social interactions, engage in social behaviors, or mask may be markedly reduced or entirely unavailable. Many people in burnout gravitate toward solitude to protect their limited reserves until the intensity of the burnout lessens.
Physical Pain or Discomfort
Sensory overload during autistic burnout may lead to physical pain or discomfort. Muscle and joint pain, headaches, and GI pain may also be indicators of burnout.
How to Deal With Autistic Burnout
Autistic burnout can be a profound and often misunderstood experience that requires attention, understanding, and support. Being able to recognize the signs of autistic burnout in yourself or in those who you care about can help with effective intervention. Self-acceptance, self-compassion, and challenging and releasing ableist ideas can be critical in the battle against burnout. Making changes to reduce the overwhelming demands that often contribute to burnout can help support the healing process and shorten the time spent in burnout or lessen the intensity of the experience. Increasing time spent with activities, people, pets, interests, objects, or environments that feel comforting and restorative can reduce the imbalance between stressors and soothers that contribute to burnout. These same strategies can also help to lower the frequency, intensity, or duration of burnout episodes or prevent burnout entirely.
The books, How to Keep House While Drowning; Low Demand Parenting; Burnout: The Secret to Unlocking the Stress Cycle; and Self-Care for Autistic People are all written by neurodivergent women (ADHD, autistic, or AuDHD) and offer information and suggestions for ways to reduce unnecessary demands and decrease risk for burnout. By adopting strategies to manage and prevent burnout, autistic individuals and their families can foster a more supportive and accommodating environment. Seeking help and advocating for one's needs is not only important but essential for long-term well-being.
Neurodiversity-Affirming Therapy Support for Autistic Burnout
As a therapist specializing in trauma, stress, and burnout for neurodivergent people and parents, I am here to support you in creating a life for yourself or an environment for your child that aligns with your values and lowers unnecessary or unreasonable demands that can set the stage for autistic burnout. If you suspect that you or your child may be experiencing autistic burnout, consider reaching out for a free 15-minute phone consultation to explore how we can work together to create a plan that respects and affirms your unique needs, and supports your well-being. If you are the parent of an autistic or otherwise neurodivergent child and you are struggling with parental burnout, therapeutic support and online courses for neurodivergent parent burnout can be other valuable resources to explore.
At Shore Therapy, I offer focused support to help recover from the impacts of trauma, stress, and burnout, and prevent future experiences of burnout. I also provide support for neurodivergent folks and families who have felt unseen, misunderstood, unsupported, or marginalized within various relationships, systems, and institutions. I deliver high-quality, intentional, transformative therapy to support healing and growth. Learn more about me, my training, and my experience here.
If you're ready to take the next step towards better mental health and well-being, contact me for a free 15-minute phone consultation to discuss your therapeutic goals and needs. I specialize in affirmative therapy for marginalized populations including LGBTQ and neurodivergent humans, as well as therapy for parents of neurodivergent kids who are struggling with caregiver burnout. My services also include trauma and PTSD therapy, and EMDR therapy. As an EMDR certified therapist, I utilize EMDR for burnout and other stress or trauma, as well as provide EMDR therapy online.
Therapy is available at the Shore Therapy office in Evanston, conveniently located near Chicago, and the Westfield Old Orchard Shopping Center along the North Shore. I also offer online therapy to clients in over 40 states across the United States as a PSYPACT therapist. Take the next step towards healing, and reach out today.
Online Learning and Support for Parents of Neurodivergent Kids
If one-on-one therapy isn’t accessible for you at the moment, or if you're looking for additional resources to heal burnout or support your autistic child to prevent or reduce burnout, consider enrolling in my online classes for parents of neurodivergent kids. These courses are designed to help parents address burnout and effectively support their neurodivergent children or children with higher support needs.
