Tips to Help Prevent Autistic Burnout

By Zoe Chambers-Daniel, Taproot Therapy Clinical Trainee
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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. 
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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