Autistic Burnout: Identification, Causes, and Recovery

What is Autistic Burnout?

Many people experience burnout at some point in their life. Often the result of prolonged stress, burnout is a state of total exhaustion (Smith et al., 2021). People experiencing burnout may feel little motivation to participate in daily activities, overwhelmed by demands with little respite. Autistic burnout is a variation of burnout that autistic individuals may experience. While sharing many characteristics of general burnout, autistic burnout is unique in that the exhaustion is the “cumulative effect of having to navigate a world that is designed for neurotypical people” (Deewerdt, 2020). While any autistic person can experience autistic burnout, it particularly affects autistic adults with the greatest exposure to neuronormative environments; usually, this includes those with “strong cognitive and language abilities” who work and learn with mostly neurotypical people (Deewerdt, 2020). 

What does Autistic Burnout Feel Like?

Each person will experience autistic burnout differently, so the following changes should be measured from the individual’s baseline. In general, the following symptoms may manifest (Engelbrecht & Silvertant, n.d.; Kaye-O-Connor, 2021; Lebow, 2021; Raymaker et al, 2020):

Somatic Symptoms: 

• Physical exhaustion
• Head, neck, and stomach pain
• Nausea and trembling
• Digestive issues
• Noise in head/ears

Emotional Symptoms: 

• Emotional and mental exhaustion
• Greater difficulty with emotional regulation
• Intense anxiety 
• Irritability

Executive Functioning: 

• Difficulty with memory and focus
• Difficulty making decisions
• Difficulty with self-care tasks like cooking, eating, and practicing hygiene 
• Lack of motivation

Experience of Self and Environment: 

• • Heightened sensitivity to sensory input 
  • Heightened sensitivity to changes and disruptions in routine
  • Fragmented perception

• Feeling more ‘irrational’ than usual

What does Autistic Burnout Look Like?

While the experiences above can help an autistic individual identify burnout within themself, it can be more challenging to identify burnout from an external perspective. In general, people in a position to support those experiencing autistic burnout should be on the lookout for the following: 

Change in Skills

As mentioned above, many Austistic people will have a harder time with self-care and executive functioning skills than usual. They may appear more disorganized, more indecisive, or less motivated. If the person usually uses spoken language, some or all of this speech may be lost (Kaye-O-Connor, 2021; Lebow, 2021). 

Change in Mood

Along with the internal mood changes that might occur for people experiencing autism burnout, the way they externalize these moods may change as well. Feelings of irritability may translate to anger (Kaye-O-Connor, 2021; Lebow, 2021). Emotional and social exhaustion may lead to self-isolation or decreased social interaction. Finally, when many autistic people feel burnout approaching, they may have a period of time where they experience a higher energy level than usual before the collapse (Bennie, 2021). 

Looking and Feeling “More Autistic” 

Some people describe feeling or appearing “more autistic” when experiencing autistic burnout (Bennie, 2021). As the way autism presents is influenced by a person’s neurology interacting with and responding to an environment, changes in either of these factors can impact its presentation. A person might struggle with “masking,” which could be perceived as a “loss of social skills.” They might also more closely adhere to routine or have increased stimming, meltdowns, and repetitive behaviors. Often coinciding with a loss of skills, autistic individuals note that the lack of empathy from non-autsitic (or ‘allistic’) individuals often contributed to the negative health impact they experienced, as it increased feelings of shame and decreased overall support (Raymaker, 2020).

Burnout in Children

It is especially important to understand how burnout might present when working with children, as they may not have the language or understanding necessary to fully articulate what they’re experiencing. Children experiencing autistic burnout might have a decreased vocabulary, volatile mood, increased stimming, decreased eye contact, or withdrawal from enjoyed activities (Lebow, 2021). 

Other Considerations 

When assisting someone in determining whether they are experiencing autistic burnout, it’s also important to consider other potential causes for what they’re experiencing. For example, could their exhaustion be better explained by a health condition like post-viral fatigue or an autoimmune condition (Harvard Health Publishing, 2022; Seladi-Schulman 2020)? Has the individual recently started a new medication? Has there been a change in their environment or general health that could be a cause? While any of these things can certainly occur alongside (or even as a contributing factor to) autistic burnout, identifying what the person is experiencing as accurately as possible will allow for the greatest support. 

What Causes Autistic Burnout?

Raymaker et al (2020) found that the contributing factors to autistic burnout primarily fell under one of two categories: life stressors and barriers to support. Other researchers and autistic advocates identify a variety of factors that fit within one or both of these categories:

Masking 

“Masking” refers to the behaviors an autistic person may take on in order to “blend in or go unnoticed as different” (Kaye-O-Connor, 2021). Masking strategies might include suppressing stimming, using a more “socially acceptable” facial expression or tone of voice, forcing or faking eye contact, and copying socialization patterns more likely to meet neurotypical expectations (Stanborough, 2021). Masking can be exhausting for autistic people, contributing to their overall life stressors. Additionally, autistic masking can be perceived by others as a person being “high functioning” or having “less severe” autism, regardless of how they actually experience the neurotype. This can result in a minimization of needs or a delay of diagnosis, creating barriers to support. 

Cumulative Load 

“Cumulative load” refers to long-term, low-level stressors that build up over time and may lead to burnout. These stressors often relate to things that are more challenging for autistic people, including sensory sensitivities, navigating social interactions, and changes or transitions. Even stressors that may not be severe enough to cause acute distress may wear a person down over time. For example, an autistic person who works in a neuronormative workplace may be able to engage in small talk with coworkers, but the energy it takes to do so may be unsustainable. 

Boom-or-Bust

Dr. Megan Neff, a clinical psychologist who is an “Autistic ADHDer” herself, introduces the “Boom-or-Bust” cycle that contributes to one’s cumulative load reaching a breaking point (Neff, n.d.e). Like most people, autistic people have some days where they overextend themselves and then need to use the following day to recover. Unlike many neurotypical people, however, autistic people experience several barriers that prevent them from fully recovering before they overextend themselves again. These barriers include challenges with interoception, internalized ableism, and “people-pleasing” as a survival strategy. Over time, this can greatly increase the person’s “cumulative load.” When an autistic person’s “cumulative load” exceeds capacity, they may find themselves in a state of burnout. 

Inability to Obtain Relief

A final contributing factor to autistic burnout, which incorporates many of the factors above, happens when autistic individuals experience barriers to support, preventing any relief from their stressors. In a study of adults with an ASD diagnosis, researchers found that these barriers frequently included experiencing gaslighting or dismissal about the severity of their distress when they sought help from others; struggling to self-advocate or set boundaries; not being able to take breaks from particularly challenging stressors; and not having access to resources like disability services or child care respite (Raymaker et al, 2020). 

How to Prevent Autistic Burnout

Personal Strategies 

There are several strategies one might use in order to prevent autistic burnout. First, practicing internal self-awareness may help a person better meet their needs before reaching a crisis point (Neff, n.d.a). Having intentional check-ins might mitigate challenges with interoception, so it might be useful to set reminders or develop a system with a support system to regularly evaluate what needs are going unmet. This strategy can be adjusted to address individual challenges; do you frequently forget to eat without prompting? Is it hard to stop working to take time for leisure? Do you find yourself feeling stiff and tired after sitting in one position for a long period of time while working? Practicing these self check-ins before reaching a burnout point can help prevent it from occurring. 

In addition to addressing issues with interoception, Mantzalas et al (2022) find that autistic individuals who draw on their own personal resources — rather than only mitigating weaknesses — are at a lower risk for burnout. They include autistic strengths like stimming as a form of self-regulation and coping; engaging with self-interests to mitigate the exhaustion and depression associated with burnout; and developing a social support system that is compatible with the needs of autistic people (rather than one that further increases personal demands). 

Another strategy for presenting autistic burnout is the implementation of pacing systems, which help budget energy over time to avoid an eventual “crash.” Pacing systems can be helpful for individuals who may struggle to gauge their energy or have unpredictable energy levels by proactively identifying how much energy different activities may use or replenish and use this information to “stabilize” energy input and output, Dr. Neff (n.d.c) provides resources for a variety of pacing systems, including the energy accounting system; the green light, yellow light, red light system; spoons theory; and more. Kaye-O’Connor (2021) also reports on the “energy accounting” strategy, in which one creates lists of activities that deplete and restore energy to become more intentional in deciding what to engage in. These systems can help manage how people use their energy and build in time for restoration to prevent burnout from occuring. 

Self-Advocacy

Finally, self-advocacy can be a powerful tool when preventing burnout. Practice setting boundaries around your own needs. It may be beneficial to talk to work supervisors or teachers about accommodations, or sharing with friends and family members how they can best respect your limitations and support you (Oswald, 2021). A simplified format for self-advocacy requests is Self-Disclosure + Request = Self Advocacy (Neff & Mantra, 2022). Using this approach, you might share something about a challenge you’re facing, then follow up with something that could help resolve that challenge. This might sound like, “I have a really hard time understanding tasks without written instructions, because I feel less certain about whether or not I’m completing the task correctly. In the future, would it be possible to have the expectations for my projects to be communicated over email?”

While this can be challenging as it requires some amount of self-disclosure, it’s not always necessary to disclose a specific diagnosis unless you’re comfortable. In the above example, it isn’t explicitly stated that this difficulty is due to autism; rather, it simply explains that the current approach is not suited to the person’s needs. It would be entirely okay to identify yourself as autistic when self-advocating, but self-disclosure is a personal decision that only you can make (Neff & Mantra, 2022).

How to Cope with Autistic Burnout

As the exhaustion associated with masking can be a major contributor to the onset of autistic burnout, being able to freely unmask can support recovery! Spending time around people you feel safe with, or taking more time to yourself, will give you a supportive environment where you can stim; choose enriching sensory experiences and avoid harmful ones; and communicate authentically (Neff, n.d.a). 

Another way to give yourself the space to recover from autistic burnout is by removing some of your obligations (Lebow, 2021). Taking anything unnecessary off of your calendar and taking extra time to rest can ease exhaustion and stress. One great way to remove obligations and engage with your social support system is by asking for help with daily tasks made more difficult by a change in executive functioning. Many autistic people find that seeking support from other autistic peers can be recharging, as it provides both practical support and a safe space to unmask (Bettin, 2022). 

Finally, while seeking support from others can help in navigating daily tasks, it might not be possible to have ongoing support for all daily tasks. In moments where you’re on your own, it’s especially important to practice self-compassion (Lebow, 2021). What you are experiencing is very real and very challenging, so don’t set unreasonable expectations for yourself. As mentioned above, internalized ableism can be tricky to navigate, especially as the world around us reinforces moralizing messages about productivity and “right ways” of being (Neff, n.d.a) One of the best ways to push back against the neuronormativity around you is by giving yourself compassion and permission to rest. Your best is enough!

How to Support Someone Experiencing Autistic Burnout 

When someone you love is experiencing autistic burnout, it can be hard to know how to offer the best support. In general, it would be helpful to familiarize yourself with the causes, protective factors, and recovery facilitators described above. Additionally, keep the following in mind: 

General Support 

• Assist with daily tasks to help remove anxiety and ease exhaustion
• Practice patience, empathy, and understanding; trust that your loved one is doing their best
• Address personal biases about autism and masking; while it can be nice to reassure someone that they can unmask around you, it’s even more powerful to offer that space through your actions and attitudes 
• Take their burnout seriously! As mentioned above, feeling dismissed is one of the greatest barriers to people receiving support or relief from autistic burnout (Raymaker, 2020)

For Parents 

If you have a younger child, it might be more challenging for them to identify that they’re experiencing burnout, or know how to advocate for themself. They might rely on you to help them realize when they’re nearing their capacity. Alternatively, they might need you to help advocate for their needs at school or when with others. Your advocacy on behalf of your child can ultimately help them get their needs met, and to support them even further, you can help teach your child self-advocacy skills that will help them thrive as an autistic adult! The “I’m Determined” (2021) project helps youth with disabilities learn important self-determination skills and have resources for parents to start developing these skills at home. Finally, as increased demands can contribute to autistic burnout, decreasing the demands placed on your child — both at home and at school — can help them in their recovery (Lebow, 2021). 

Conclusion

In short, autistic burnout is a common experience among autistic adults that also impacts autistic young people and children. Often, it’s experienced as a total exhaustion. Individuals experiencing autistic burnout may lose skills they once had, making it challenging to function. Autistic burnout is caused by a variety of stressors and barriers to support, usually closely related to neuronormative expectations that wear down on a person over time. While its basis in structural barriers may feel discouraging, individuals can work to create neurodivergent-affirming communities and self-care practices to prevent and manage many features of autistic burnout. Ultimately, it will be this collaborative dismantling of the “world that is designed for [only] neurotypical people” to provide every individual with the space they need to thrive (Deewerdt, 2020).

Additional Resources:

Neff, M. A. (n.d.b). Autistic Burnout Guide and Worksheets. Neurodivergent Insights. https://neurodivergentinsights.com/neurodivergentstore/p/autistic-burnout-guide-and-worksheets  

Jane, S. (2022). The Neurodivergent Friendly Workbook of DBT Skills. 

 

References: 

Attwood, T. & Garnett, M. (2022). Can CBT be Helpful for Autistic Adults? Part 1. Attwood & Garnett Events. https://attwoodandgarnettevents.com/can-cbt-be-helpful-for-autistic-adults-part-1/ 

Bennie, M. (2021, Nov 17). What is Autistic Burnout? Autism Awareness Center Inc. https://autismawarenesscentre.com/what-is-autistic-burnout/

Deweerdt, S. (2020, March 30). Autistic Burnout, Explained. Spectrum News. https://www.spectrumnews.org/news/autistic-burnout-explained/

Engelbrecht, N. & Silvertant, E. The Autistic Experience of Sensory Overwhelm, Meltdowns, and Shutdowns. NeuroClastic. https://neuroclastic.com/the-autistic-experience-of-overwhelm/ 

Harvard Health Publishing. (2022). Fatigue and Autoimmune Disease. Harvard Health Publishing. https://www.health.harvard.edu/diseases-and-conditions/fatigue-and-autoimmune-disease 

Higgins, J., Arnold, S., Weise, J., Pellicano, E., & Trollor, J.N. (2021). Defining Autistic Burnout through Experts by Lived Experience: Grounded Delphi method investigating #AutisticBurnout. Autism. 25(8):2356-2369. 

I’m Determined. (2021). Parent Path to Success. I’m Determined. https://www.imdetermined.org/resource/parent-path-to-success/ 

Jane, S. (2022). The Neurodivergent Friendly Workbook of DBT Skills. 

Kaye-O-Connor, S. (2021, Oct 21). Autistic Burnout: What It Is, Symptoms, and Recovery. Choosing Therapy. https://www.choosingtherapy.com/autistic-burnout/

Lebow, H. (2021, Sept 23). All About Autistic Burnout. PsychCentral. https://psychcentral.com/autism/autistic-burnout

Mantzalas, J., Richdale, A. L., & Dissanayake, C. (2022). A conceptual model of risk and protective factors for autistic burnout. Autism Research, 15(6), 976– 987. https://doi.org/10.1002/aur.2722

Neff, M. A. (n.d.a). Autism and ADHD Burnout Recovery. Neurodivergent Insights. https://neurodivergentinsights.com/mentalhealthresources/autism-and-burnout-glypb/

Neff, M. A. (n.d.b). Autistic Burnout Guide and Worksheets. Neurodivergent Insights. https://neurodivergentinsights.com/neurodivergentstore/p/autistic-burnout-guide-and-worksheets  

Neff, M. A. [@neurodivergent_insights] & Mentra [@mentrateam]. (2022, October 21). How to Self-Advocate in the Workplace: Part One. Retrieved from https://www.instagram.com/p/Cj-pqENLwUe/?igshit=YmMyMTA2M2Y= 

Neff, M. A. (n.d.c). Intro to Pacing Systems. Neurodivergent Insights. https://neurodivergentinsights.com/mentalhealthresources/intro-to-pacing-systems

Neff, M. A. (n.d.e). The Neurodivergent Boom-or-Bust Cycle. Neurodivergent Insights. https://neurodivergentinsights.com/mentalhealthresources/the-neurodivergent-boom-or-bust-cycle

Oswald, T. (n.d.) Is There Something Wrong with Me?: Understanding Autistic Burnout. OpenDoorsTherapy. https://opendoorstherapy.com/autistic-burnout-autism-therapy/

Raymaker D.M., Teo A.R., Steckler N.A., Lentz B., Scharer M., Delos Santos A., Kapp S.K., Hunter M., Joyce A., & Nicolaidis C. (2020). Having All of Your Internal Resources Exhausted Beyond Measure and Being Left with No Clean-Up Crew: Defining Autistic Burnout. Autism in Adulthood. 2(2):132-143. doi: 10.1089/aut.2019.0079. Epub 2020 Jun 10. PMID: 32851204; PMCID: PMC7313636.

Seladi-Schulman, J. (2020) Understanding Post-Viral Fatigue. Healthline. https://www.healthline.com/health/post-viral-fatigue 

Smith, M., Segal, J., & Robinson, L. (2021). Burnout Prevention and Treatment. HelpGuide. https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm 

Stanborough, R. J. (2019, Nov 19). Autism Masking: To Blend or Not to Blend. Healthline. https://www.healthline.com/health/autism/autism-masking