What is autistic burnout?
Autistic burnout is a state of extreme exhaustion common among people with autism. It is not an official medical term, but is increasingly recognized by researchers, caregivers and people with autism themselves. Such burnout results from prolonged stress and the pressure to adapt to an environment that does not suit them well.
The symptoms resemble those of ordinary burnout: you are very tired, have trouble concentrating and daily tasks become a challenge. But autistic burnout also involves unique things, such as a higher sensitivity to stimuli and the inability to suppress (mask) autistic traits. This makes it extra hard to do what previously worked.
Medically, there are no differences from ordinary burnout, but the causes are different. For people with autism, living in a world that does not match their needs is often very exhausting. It is important to understand these differences so they can get the right support.
Causes of autistic burnout
Autistic burnout is caused by prolonged stress and overwork. It can be caused by several factors specific to living with autism.
Chronic overstimulation
People with autism often experience increased sensitivity to stimuli such as sound, light and social interactions. When these stimuli are present for long periods of time without sufficient opportunities to recover, it can lead to exhaustion and eventually burnout.
Social masking
Many autistic people learn at an early age that they must modify their natural behavior to be accepted in a neurotypical environment. This process, also called masking, involves suppressing autistic traits and adapting to social norms. While masking can help avoid rejection, it is extremely exhausting and exhausts a person mentally and physically. Eventually, it can lead to burnout because they are simply no longer able to continue masking.
Lack of understanding and support
Another important factor is the lack of understanding and support in the environment. When autistic people face unrealistic expectations or when their needs are not recognized, additional stress is created. This can increase feelings of isolation and contribute to overload.
High expectations
Autistic people, especially those seen as “high-functioning,” often feel pressure to perform at a level that is not in line with their energy or abilities. This pressure may come from society, the environment or from themselves. Constantly trying to meet these high expectations can eventually lead to burnout.
Treatment focused on behavior change
Behavioral therapies, such as Applied Behavioral Analysis (ABA), are often used with autistic children. These therapies focus on modifying behaviors to better fit neurotypical norms. When these treatments attempt to change behaviors that are authentic and natural to the child, it can be perceived as traumatic. Many autistic people describe their experiences with ABA as harmful, which can contribute to burnout later in life.
Living in a world not designed for autism
At the heart of autistic burnout lies the constant stress of trying to function in a world that is not tailored to their needs. The daily struggle to adapt to a neurotypical society leads to chronic overload, eventually leading to burnout.
How to recognize autistic burnout
The symptoms of autistic burnout are diverse and often very intense. They can vary from person to person, but there are some common features.
Symptoms of autistic burnout
Extreme fatigue
People with autistic burnout often experience overwhelming mental and physical exhaustion. This goes beyond ordinary fatigue: it is an overpowering feeling of emptiness. Even after a good night’s sleep, energy remains distant. This exhaustion makes it difficult to accomplish daily activities or fulfill social obligations.
Impaired functioning
One of the most prominent symptoms is the loss of skills or inability to perform tasks that were not previously a problem. This can range from basic daily tasks, such as cooking or housekeeping, to more complex actions such as making decisions or planning activities.
Problems with concentration and memory
People in autistic burnout often find that they have difficulty concentrating or remembering information. The brain no longer seems able to work efficiently, which can lead to frustration and feelings of failure.
Increased stimulus sensitivity
During burnout, tolerance for stimuli is often drastically reduced. Sounds, light and social interactions can be overwhelming. This increased level of stimulus sensitivity can lead to sensory overload and even emotional outbursts, such as crying fits or meltdowns.
Social withdrawal
Many people with autistic burnout withdraw from social interactions. This is partly because they lack the energy to be social, but also because social interactions often bring additional stress. The combination of exhaustion and hypersensitivity makes social situations difficult to handle.
Difficulty with masking
Masking, the suppression of autistic traits to meet neurotypical expectations, becomes much more difficult during burnout. This can lead to more visible autistic behaviors, such as rocking or echolalia (repeating words or phrases). This can be confusing for the environment, but for the person himself, it is a sign of severe overload.
Feelings of despair and depression
Autistic burnout is often accompanied by feelings of hopelessness and an increased risk of depressive thoughts. Feeling stuck in a situation with no way out is a common experience. For some people, these feelings can lead to thoughts of self-harm or suicide.
Difference from ‘ordinary’ burnout
Medically, there is no difference between autistic burnout and regular burnout. Both are characterized by extreme physical and mental exhaustion, difficulty concentrating, irritability, and difficulty performing daily tasks. The symptoms and impact on daily life are similar.
The distinction lies mainly in the causes and context in which burnout occurs. In regular burnout, the cause often lies in work pressure or personal stress, while autistic burnout usually results from chronic overstimulation and the constant masking of autistic traits. Despite these differences in cause, recovery in both cases requires rest, understanding and environmental adjustments to reduce stress.
By recognizing that the medical basis is the same, people with autistic burnout can be taken seriously and given the same access to care as others with burnout. This is crucial to prevent their symptoms from being underestimated or misunderstood.
Difference with other psychological complaints
Autistic burnout differs from other mental health problems, such as depression. It is important that caregivers recognize this difference because research shows that treatments that work for depression can actually make the symptoms of autistic burnout worse rather than lessen them.
Do you have a history of mental symptoms, such as extreme fatigue, difficulty planning and organizing, and withdrawal from social contacts? And are the usual treatments not helping with this? Then it is possible that these symptoms stem from undiagnosed or misunderstood autism.
Because autistic burnout is not an official diagnosis, a counselor cannot specifically test for it. However, a counselor can recognize signs of burnout and discuss with you what help or adjustments are needed.
If you are autistic and notice that you find it harder to cope with daily life, suffer more fatigue or withdraw more often, you may be dealing with burnout.
What can you do in autistic burnout?
Autistic burnout requires rest and adjustment. While no specific treatment methods exist yet, there are steps you can take to recover and prevent future burnout.
Resting
Schedule time without stimuli or obligations. Avoid situations with lots of noise, bright lights or social pressure. Rest helps you regain physical and mental strength.
Learning to recognize and respect boundaries
It is important to know your own limits and respect them. Say no to activities that require too much energy and give yourself space to recover.
Seeking support
Seek support from people who understand you. Family, friends or peers can be a valuable source of support. Talk to others who have autism and may also have experience with burnout. Their insights and tips can help.
Getting professional help
Consider bringing in a coach, psychologist or other specialist who is familiar with autism. Make sure they take a neurodiversity-friendly approach so you feel understood and there is no added pressure.
Adjusting activities and tasks
Adjust your day based on your energy. Focus on small steps and spread larger tasks over several days. Reducing expectations can help you feel less overwhelmed.
Self-acceptance and unmasking
Learn to accept yourself as you are. Try to mask less and give yourself permission to be your authentic self. This can help reduce mental strain.
Education and peer contact
Learn more about autistic burnout and learn to recognize what triggers it in you. Peers who have recovered before can offer practical tips and support.
Reduce pressure
Distance yourself from expectations that overwhelm you. Reduce obligations, whether social or work or school, to give you time to recover.
With these steps, you can support the recovery process and prepare yourself to better cope with future challenges. Although scientific research on autistic burnout is still limited, experiences from the autistic community suggest that this approach can help.
How do you prevent autistic burnout?
Preventing autistic burnout is all about reducing stress and overload by creating an environment that meets the needs of people with autism. Here are some practical ways to prevent burnout:
Schedule regular rest and relaxation
Make sure you consciously schedule time to relax. This can mean creating moments without stimuli or doing activities that energize you, such as stimming (making movements that are calming).
Create a low-incentive environment
An environment that offers fewer stimuli helps prevent overexertion. Consider avoiding bright lights, loud noises or crowded spaces. This applies both at home and at work or school.
Communicating openly about needs and boundaries
Be honest about what you need to function well. This may mean asking for a quiet workplace, more breaks or fewer social engagements.
Learning to say ‘no’
Dare to say “no” to obligations that take up too much energy. By monitoring your limits, you avoid overburdening yourself.
Realistic expectations and letting go of perfectionism
Set achievable goals for yourself and let go of the pressure to always have to perform perfectly. Unrealistic expectations can lead to stress and contribute to burnout.
Living in a neurodiversity-friendly environment
An environment in which autistic people can be themselves helps prevent burnout. This means, for example, that stimming or other autistic traits are not discouraged but rather accepted. If someone is hand-flapping to regulate themselves, that behavior should not be suppressed but respected.
Taking space to regulate
Autistic people often need moments to retreat or meet their sensory needs. Make sure this space is there, both physically and in your schedule.
Education about burnout and self-care
Learn about the causes and signs of autistic burnout. Knowledge can help you recognize stress early and take steps to reduce it. Autistic people can also benefit greatly from information and support from other autistic people who have experience with this.
Focus on long-term solutions
To structurally prevent burnout, it is important to put autistic voices at the center of research and policy making. Developing solutions that truly meet their needs will reduce the likelihood of overload within the autistic community.
It’s all about understanding, adapting and embracing neurodiversity. With the right support and environment, autistic burnout can often be prevented.
Emergence and recognition of autistic burnout
The term “autistic burnout” originated in the late 2000s within autistic communities, such as the online forum Wrong Planet. From then on, the term gained increasing attention, in part due to social media. On platforms like Twitter, it was widely discussed with hashtags like #ActuallyAutistic and #AutisticBurnout. As a result, the concept grew and became an important topic within both the autistic community and researchers.
In the 2010s, scientists also began to take the concept more seriously. It became recognized as a phenomenon with ecological validity, similar to other terms from the neurodiversity movement. Topics such as autistic masking, camouflage and “fitting” (pretending to be neurotypical ) are often mentioned in the same breath as autistic burnout. Moreover, the idea of autistic burnout is related to that of autistic meltdown, although these are different experiences.
Research on autistic burnout is still in its infancy. Most research is qualitative and focuses on the experiences of people with autism. Yet this growing recognition has already done much to increase understanding and attention to the specific challenges that autistic people face.
Conclusion
Autistic burnout is medically similar to ordinary burnout, but the causes and context make it a unique experience. Chronic overstimulation, social masking and lack of understanding often play a major role. By understanding these differences, we can ensure better support and appropriate solutions.
The most important advice: be gentle with yourself. Listen to the signals of your body and mind, take rest when needed, and seek support in an environment that accepts you as you are. With understanding and adjustment, you can recover and move on stronger.
Learn more
- Understanding Autistic Burnout
This page from the National Autistic Society offers a comprehensive explanation of autistic burnout, including symptoms, causes and strategies for recovery. Autism UK
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