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By Zoe Chambers-Daniel, Taproot Therapy Clinical Trainee
Autistic burnout is a unique experience separate from the common definition of burnout. While the latter describes a state of running on empty from continuous exposure to heavy workloads without proper rest, the former is “a syndrome conceptualized as resulting from chronic life stress and a mismatch of expectations and abilities without adequate support. It is characterized by pervasive, long-term (typically 3+ months) exhaustion, loss of function, and reduced tolerance to stimulus” (Raymaker et al., 2020). Autistic burnout is exclusive to individuals on the autism spectrum who have ranging support needs based on unique social communication challenges, sensory sensitivities, and restricted interests. Masking, the ability to suppress autistic traits, can be a cause of autistic burnout and can exacerbate the effects long-term. Experiencing pressure to say yes to social obligations, self-censoring during conversations to fit the group’s “norms,” and suppressing safe self-stimulatory behaviors are some examples of masking. Unmasking is not always a safe option depending on the social context and can be challenging to start doing when masking is a part of daily life. The autistic population can experience burnout in many ways. During this state, sensory stimuli may feel harsher and individuals can have lower tolerances for bright lights, loud spaces, and intense smells. Social engagements that were enjoyable before burnout may seem obligatory during burnout. The profound exhaustion can make masking harder, which can significantly impact present relationships. Support is crucial during periods of autistic burnout. Although it can be challenging finding long periods of rest, there are small ways to accommodate yourself. These are a few tips to prevent autistic burnout and some techniques to mitigate the exhaustion effects if you are currently experiencing it: 1. Pursue Special Interests Engaging in special interests can bring immense joy, especially when it can not be accessed in workplace/school environments. Whether your interests include consuming media (e.g., film, television, comic books), collecting objects, or making things, consider scheduling intentional time to participate in it throughout the week. 2. Incorporate Breaks into the Day Taking breaks, especially when you feel like you are in a productive zone, may not be something you realize you need. Having visual aids in the workplace/home that remind you to take a break can be helpful. Specificity regarding water, using the bathroom, and eating a meal can replenish your energy between tasks. 3. Setting Boundaries It is important to set boundaries as a form of taking care of yourself. Saying no to social events that you don’t have the energy to attend, finding intentional community with other neurodivergent people, and communicating the type of company you need is a great way to accommodate yourself. 4. Sensory Care To soothe yourself somatically, you can apply deep pressure by using weighted blankets or asking someone you are comfortable with to provide a 20 second hug. Lighting candles that carry your favorite scent can be a relaxing sensory experience as well. Using fidget toys to stim safely can be beneficial during work, school, and social engagements. Moving your body through rocking, swinging, and/or dancing can also be ways you self-soothe. In implementing these tips, remember to be gentle with yourself. Finding ways to self-soothe, set boundaries, take breaks, and incorporate interests during a period of profound exhaustion is a difficult task. The support that you provide yourself is valuable. References Raymaker, D. M., Teo, A. R., Steckler, N. A., Lentz, B., Scharer, M., Santos, A. D., 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. https://doi.org/10.1089/aut.2019.0079 By Lexi Campbell, MSW, Psychotherapist
Women (cisgender, trans women, and other female-identifying individuals) are often diagnosed with Autism Spectrum Disorder (ASD) later in life as compared to cisgender men. Researchers have cited that cases of undiagnosed Autism may be as prevalent in the population as diagnosed Autism, with female-identifying individuals being particularly vulnerable to late or missed diagnoses (Belcher et al., 2022). The vulnerability to late diagnosis among women can be traced back to foundational research on ASD, which focused on young cisgender boys and led to a skewed understanding of its presentation— which, in turn, contributed to gaps in knowledge among clinical diagnosing professionals (Belcher et al., 2022; Price, 2022). There is now strong evidence indicating differences in Autism presentation as it relates to gender; female-identifying individuals tend to exhibit higher-than-expected social functioning and more prevalent social masking or camouflaging behaviors (accompanied by higher levels of social distress, such as loneliness), show less clearly visible behavior differences, demonstrate more inward-focused emotional challenges, and often experience greater difficulties with sensory sensitivity (Belcher et al., 2022). In a study conducted by Kentrou et al. (2024), researchers also found that one in three Autistic women reported at least one misdiagnosis before being accurately diagnosed with ASD, with Autistic women also reporting misdiagnoses more frequently than Autistic men. Late diagnosis and persistent misdiagnosis of ASD among women have been linked to greater mental health challenges later in life (Price, 2022). With this in mind, Taproot Therapy is facilitating an online support group specifically designed to address the needs of adult women on the spectrum. Led by a neurodivergent affirming clinician, this online therapeutic space will support group participants in exploring their unique experiences of Autism, facilitate collaboration on their specific support needs, help them gain Autism-specific coping tools, support a reduction in feelings of shame and guilt associated with their neurotype, and foster authentic connections with others who understand their journey. This 8-week group provides participants with a supportive community that encourages self-discovery, connection, and growth. Please see the agenda outline below for additional details. Program Outline: Week 1: My Autism Journey We begin our journey together by talking about your experiences with diagnosis or self-diagnosis and identifying your goals for this time together. Week 2: Know Thy Autism Discussion on the ASD brain, identifying your unique Autism strengths, and identifying your needs. Week 3: Sensory Sensitivity Solutions We talk all things sensory and explore what coping tools may be helpful in times of sensory overload. We learn about body scanning for sensory needs. Week 4: ASD & Masking Exploring Autistic masking and related challenges, as well as unmasking. Week 5: Seeking Autistic Joy Discussion on your special and creative interests that make you, YOU! We lean into finding restorative joy in our special interests. Week 6: May I Be Kind to Myself We dive into the challenges of living in a neurotypical-oriented world, and how to tackle our inner critic and those challenging “I shoulds.” Week 7: ASD Burn Out & Prevention Education and discussion on Autism Burnout. We design a burnout prevention plan that is unique to your needs. Week 8: Final Reflections Guided discussions on how to continue to support yourself moving forward and how to apply all that you’ve learned. Groups will take place on Tuesday evenings at 7:00PM via telehealth. Each meeting will be approximately 60 minutes in length. The group is scheduled to start Tuesday, July 15th at 7:00PM. If you are interested in learning more, or if you would like to reserve a spot, please reach out to [email protected] or [email protected] today! References Belcher, H.L., Morein-Zamir, S., Stagg, S.D. & Ford, R.M. (2022). Shining a Light on a Hidden Population: Social Functioning and Mental Health in Women Reporting Autistic Traits But Lacking Diagnosis. Journal of Autism and Developmental Disorders, 53, 3118-3132. http://doi.org/10.1007/s10803-022-05583-2 Kentrou, V., Livingston, L.A., Grove, R., Hoekstra, R.A. & Begeer, S. (2024). Perceived Misdiagnosis of Psychiatric Conditions in Autistic Adults. eClinical Medicine of The Lancet Discovery, 71 (102586). DOI: 10.1016/j.eclinm.2024.102586 Price, D. (2022). Unmasking Autism: Discovering the New Faces of Neurodiversity. Harmony Books. By Lulu Lyle, Taproot Therapy Clinical Trainee
Having ADHD doesn’t excuse “bad behaviors,” however it can explain why some children struggle with them. Attention deficit/hyperactivity disorder, also known as ADHD, can lead to a myriad of ongoing problems related to having a hard time balancing attention, being hyperactive and impulsivity. Oftentimes, children with ADHD also have low self esteem, difficulty in relationships, and poor performance in school. While ADHD is a complex disorder with many facets, there are three general types of ADHD: predominantly inattentive, hyperactive and impulsive, and combined.
It is important to understand which type of ADHD your child has in order to help manage their symptoms most effectively. While ADHD can contribute to undesirable behavior, here are some ways in which caregivers can help their child stay on task, follow the rules, and improve behavior overall. 1. Create a Structured Environment: Organize the environment: Establish designated areas for homework, reading, and relaxation to minimize distractions. Use visual aids: Checklists, visual timetables, and sticky notes can help with organization and task completion, as many people with ADHD respond better to visual cues than to auditory ones. For example, having a morning routine checklist on the fridge to be filled out every morning. Establish routines: Plan the day with clear expectations and predictable rituals for meals, homework, and bedtime. Even further, set alarms to signal your child to move on to the next task during the morning or nighttime routine. 2. Break Down Tasks and Set Expectations: Divide tasks: Large tasks can be overwhelming. Break them into smaller, more manageable steps, which we sometimes call “chunking.” For example, instead of “clean your room,” it can be more manageable to focus on one area at a time, like “clear off your desk.” Another example of this is making the bed, which may seem simple, but when you break it down, there are many steps involved! 1. Strip the bed 2. Take fresh sheets out of the closet 3. Put the fitted sheet on the bed 4. Put the top sheet on the bed 5. Put the blanket on the bed 6. Add any pillows or stuffies to the bed. Focusing on one task at a time can be helpful for those struggling with executive dysfunction. Be clear and consistent: Children with ADHD need clear, consistent expectations and directions. Example: In a two parent household or when coparenting, make sure both parents on the same page about discipline (i.e. how many warnings are given, reward systems, etc) Set limits and consequences: Implement an effective discipline system that teaches appropriate behavior and follows through with consequences. More on consequences: If taking away a privilege is not working, you could try a “reward” system for a positive change in behavior. This could be in the form of verbal praise, privileges, or small gifts. Additionally, lean into the lesson of natural consequences; if your child is not in a dangerous situation, it may be worthwhile to explore the natural consequences of their actions. You may find that they might have a greater impact than consequences that came from you. For example, if you ask your child to pack their favorite snack for the next day multiple times, but they do not listen to your instructions, then they will not be able to enjoy that food at lunch time. 3. Manage Triggers and Emotional Regulation: Identify triggers: Look for signs of frustration or overstimulation. A way to do this is by keeping a journal log to note places or situations when symptoms seem to be heightened. This log should include lifestyle factors like sleep, nutrition, and technology use, as well as emotional triggers like relationship conflicts, criticism, or perception of failure. Teach them coping mechanisms: One example of a coping mechanism is to find other outlets to get the energy out. Your child might respond to signing up for extracurricular activities like sports or clubs that involve outdoor activities. Additionally, you can help your child learn stress management techniques like deep breathing exercises. Communicate openly: Talk with your child about their feelings and experiences to foster a sense of understanding and support. Explain why you’re frustrated and ask what is challenging or difficult for them as well. Remember that your child often hears how you communicate about their ADHD to others, so be mindful of the language you are using. It is important to acknowledge your child’s strengths and successes to help foster a positive self image. If you feel you or your child would benefit from the support of a therapist to help manage their ADHD, don’t hesitate to reach out to [email protected] for a consultation! By Emily Drago, Taproot Therapy Clinical Trainee
Our phones can be wonderful tools. They help us stay connected with loved ones, allow us access to endless audiobooks, podcasts, and music, and provide a world of information right at our fingertips. Unfortunately, there’s also a downside, especially when it comes to social media and screen time. Excessive phone use can negatively affect our mental and physical well-being, and is linked to poor sleep, distorted body image, decreased attention span, and reduced face-to-face social interaction. Research shows that prolonged screen time, particularly in adolescents and young adults, is also associated with an increased risk of depression, anxiety, and other mental health concerns. Even though many people recognize the need to cut back on screen time, making lasting changes can be difficult. If you’re looking to break the habit in order to reclaim your time and increase your focus, here are a few practical tips to help you get started: 1. Limit Screen Time Before Bed and After Waking Grabbing your phone the moment you wake up and using it until you fall asleep can create a cycle of dependence. Try replacing these habits with healthier routines, like journaling in the morning to set intentions for your day, and reading a physical book at night to wind down without a glowing screen. Studies also show that the source of the first “dopamine hit” you receive in the morning is what your brain will seek out throughout the day. Therefore, if your brain’s first source of dopamine of the day is coming from your phone, your brain will seek out this form of stimulation, and the dependence will increase. 2. Set App Time Limits Social media apps like TikTok and Instagram are designed to keep you scrolling. Use your phone’s built-in settings to limit time spent on these platforms, and gradually decrease that limit over time. You'll be surprised how much more time you free up. 3. Keep Your Hands Busy Often, we reach for our phones out of boredom or habit—not because we genuinely want or need to. Find other ways to occupy your hands and mind during downtime. Try a fidget toy, or dive into a creative hobby like knitting, crocheting, or coloring. 4. Create Phone-Free Zones Designate certain areas of your home or times of day as phone-free—like the dining table, bedroom, or during family time. Creating these boundaries helps you be more present in the moment and encourages healthier habits over time. |
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