Autistic Burnout: Symptoms, Causes & Solutions

Is Autistic Burnout the Cause of Your Fatigue?

Navigating a neurotypical-dominated world can be utterly exhausting for autistic individuals. If you notice yourself feeling more exhausted, anxious and frustrated than normal, you might be experiencing autistic burnout.

It’s not a condition you’ll find in medical books. So far, there have only been a few research studies on it. Although it’s not officially recognised yet, autistic burnout is a real and distressing experience for many autistic people. At the London Psychiatry Clinic, we believe that raising awareness and validating this experience is crucial for developing effective treatments. 

If you, or someone you love, could be going through autistic burnout, it's crucial to know what to look for. It could provide a vital lifeline towards getting the right help. 

In this post, we will explore: 

• What autistic burnout is and the signs and symptoms
• What it feels like for an autistic person experiencing burnout
• Potential causes and best treatment options for recovery

What is Autistic Burnout?

Autistic burnout is a term used by the autistic community to describe a set of severe and exhausting symptoms. It happens when the ongoing stress of trying to fit into a neurotypical world becomes too much. This burnout leads to extreme tiredness, difficulty in functioning, and a lower tolerance for sensory inputs.

Several factors contribute to autistic burnout, including the effort to hide autistic traits (masking), pressure to meet societal expectations and sensory overload. These all lead to intense stress and prolonged fatigue. As a result, autistic individuals may feel overwhelmed, highly sensitive, and unable to manage daily tasks as they usually would. Autistic burnout is different to the kind of burnout that non-autistic people experience.

Autistic Burnout Symptoms

Being able to spot when someone is in autistic burnout (or heading towards it) can be vital when trying to get the most effective help. If you or someone you love has been struggling with any of the below symptoms, it’s a sign that you should seek professional support:

• Chronic exhaustion and fatigue: Extreme tiredness, a lack of motivation towards self-care, and loss of interest in activities that are usually enjoyable.

• Increased sensitivity to sensory stimulation: Being less able to deal with noise, light and other sensory inputs. It may cause frequent irritability and an inability to regulate difficult emotions. 

• Difficulties with executive functioning: Your brain might feel overloaded. As a result, day-to-day functioning, making plans, and decision-making may be severely impacted.

• Issues with emotional regulation: Managing emotions during burnout can become even more challenging. Feeling immense pressure from stress might make you prone to anxiety attacks. It can also cause intense fear, emotional impulsivity, excessive crying, and bouts of rage. 
• Heightened panic and fear: The additional stress caused by burnout can heighten feelings of panic and fear. Because of a reduced ability to manage emotions during burnout, these feelings become bigger and much harder to deal with.
• Fatalistic thinking: Often, an autistic person under stress will go straight to the worst-case scenario in their head. These catastrophising thoughts can spiral very quickly and lead to depressive or anxious periods.
• Changes in sleeping habits: Another often overlooked sign is sleep changes. One might feel like sleeping a lot more or have trouble getting to sleep.

• Challenges with adapting to change: Autistic burnout depletes the body and brain of resources, there is often not a lot left in reserve to deal with change. This can lead an autistic person to become heavily reliant on their usual routines. Slight changes may trigger responses such as increased panic and fear and exacerbate other traits.  

With all these symptoms combined, we often see depression, anxiety and suicidal thoughts in people experiencing autistic burnout. Being exhausted and unable to engage in activities that usually bring joy can feel destabilising. Increased sensitivities to stimulation can be extremely agitating, leading to feelings of depression and anxiety. This cycle is incredibly difficult to break, as anxiety worsens sensory sensitivity and vice versa. Getting help as soon as possible means you could spend less time in total overwhelm and can work towards regaining balance in life again.

Signs of Autistic Burnout in Adults

In adults, autistic burnout can be more subtle, and someone may not even realise they are in burnout at first. So what does autistic burnout look like from the outside?

• Withdrawal: Autistic people with burnout may withdraw from loved ones. They may also isolate themselves from engaging in activities they usually enjoy.
• Increased frustration: As the demands of life become increasingly taxing, an autistic person might display signs of increased frustration, impatience and bouts of anger. 
• Disorganisation: Being sensorily and emotionally overloaded creates added levels of stress. This might make organisational tasks much more difficult. Those in autistic burnout might display signs of disorganisation in their personal spaces. Daily routines or the ability to make plans can also be affected.
• Depression and anxiety: The discomfort caused by autistic burnout can leave sufferers feeling hopeless. It can feel like the symptoms are never going to go away. Overwhelming fatigue can make it hard to engage with interests, friends or areas of curiosity. This might cause an autistic person to withdraw further. This withdrawal could make symptoms of anxiety and depression worse.
• Increase in repetitive behaviours: Some autistic people engage in repetitive behaviours, or ‘stimming’ as it’s sometimes called. You might notice them handling sensory objects more often or with more intensity. 

If you observe these behaviours in someone who is autistic, it could be a sign they are going through burnout. It’s crucial to understand that these reactions to periods of heightened stress are a response to an overwhelmed physical and emotional system. 

Make sure to ask how you can support them before making any assumptions, and offer different options and suggestions for support methods, as their preferences for help might be different from what you think they need. They might simply need compassion and extra assistance during this extremely challenging time.

What Does Autistic Burnout Feel Like?

According to the autistic community, burnout can feel like being engulfed in a black hole. It’s described as a place that is devoid of meaning. Where everything is a potential trigger for anxiety, depression, overwhelm, and overstimulation. It feels like a total exhaustion of the internal resources needed to function and enjoy life. This leads to extreme fatigue, feeling more susceptible to frequent and intense shifts in mood, and an inability to cope with the demands of life.

Autistic burnout often starts slowly. The stress builds until capacity is reached and daily functioning is severely impacted. Noticing an increase or changes in the behaviours outlined above can be an early indication of burnout. Addressing it sooner rather than later can have a profound effect on the recovery time. 

What Causes Autistic Burnout?

There are many different factors that can cause autistic burnout. It’s different for everyone. However, some common causes may include:

Autistic masking

Trying to fit in with a neurotypical-dominated social system when you are autistic can be exhausting. Many autistic people mask certain behaviours, like stimming, in order to be accepted in society. They might even pretend not to be, or present as autistic at all. This demands a lot of extra energy. Also, many of these behaviours (like stimming) are actually soothing to an autistic person. They can often help with emotional regulation and sensory overstimulation.

Autism and ADHD

Those with ADHD and Autism are more susceptible to autistic burnout due to the symptoms of both conditions happening concurrently. Some aspects of ADHD make it hard to concentrate when there are other distractions around. It can also be challenging to complete tasks in a linear way. These symptoms, coupled with a lack of support in society, can lead to increased stress and risk of burnout.

Sensory overstimulation

Living in a world that is not set up for autistic people can be overwhelming. For example, if you’re autistic and find noisy environments painful, then public transport and workplaces are often difficult spaces to be in for prolonged periods of time. Managing the stress of being in those environments regularly can lead to burnout.

Life changes and transitions

For autistic people who need a strong sense of routine, sudden or drastic changes can feel incredibly destabilising. Going through a big shift like changing schools, moving to a new area, or losing someone close can feel especially tough and may potentially lead to burnout.

Barriers to support

The autistic community also shares that there are often barriers to accessing help for stress relief. These barriers make it harder to recover from periods of pressure. 

Neurotypical people who might not be educated about autism can be highly dismissive of the autistic experience. Phrases like, “everyone goes through stress”,  or, “just try harder”, are detrimental and non-affirming for autistic people. Not being supported can lead to withdrawal, not asking for help at all, and being unable to say no.

All these factors accumulate. They build up into a state where the expectations for an autistic person are beyond their capacity. 

How long does Autistic Burnout last?

There is no definitive length of time that autistic burnout lasts for. A 2023 study that surveyed 141 autistic adults found that some periods of burnout had lasted only hours, while others lasted years. This suggests that it can be acute and brief, as well as lengthy and chronic. 

The key to managing autistic burnout is knowing what to look for, catching it as early as possible and making sure the right support is available.

How to Deal with Autistic Burnout

The first step is to acknowledge that the demands being placed on the autistic person are beyond their capacity at the current moment. Secondly, the person suffering needs to be reassured that their responses are okay and that they are safe, seen and validated. 

If someone you love is experiencing autistic burnout, try to create as calm and stable an atmosphere as possible. For example, if noise stimulation triggers them, make a quiet space for them to rest, soothe, and replenish.

How to help someone with Autistic Burnout 

Listening carefully to what they are experiencing can be such a supportive act in itself. So often, autistic people are told that what they are going through isn’t real or valid, so providing a safe and affirming space to share is valuable.

Some autistic people may have a good idea of what they need and the kinds of support required to start the recovery process. Listen with compassion, and if you can support them in the ways that are most beneficial to them, do so. 

You can also suggest that they seek expert help if you feel like the support necessary is beyond your capacity. Professional guidance from a specialist who understands autism can be an incredibly helpful resource. They will be able to help create a recovery plan tailored exactly to the specific needs of the autistic person. This approach is both validating and insightful.

How to Recover from Autistic Burnout

Time for rest and recuperation is vital to recovering from autistic burnout. If you or someone you love is experiencing it, prioritise making time to soothe, relax, and allow the body to replenish. 

Some helpful strategies might include:

• Seeking expert help

Finding someone with a specialism in neurodiversity who deeply understands the unique issues faced by the community can be a lifeline. 

• Acceptance and support

Accepting what is happening is a first step towards recovery. Fighting the reality of a situation can often create added tension and stress, potentially prolonging the issue. Knowing you or someone you love is going through a challenging time helps with understanding and access to support. Carrying on and ignoring the problem is a huge barrier to accessing support. 

• Self-care

Taking care of the mind, body, and spirit is essential to overall well-being. Often, when we go through a stressful time, we neglect our self-care needs. Make time for relaxing activities that calm the nervous system and help with regulation. Hot showers, warm baths, spending time in nature, and dedicating time to nurturing a particular interest are all things that contribute to self-care.

• Decreasing demands

Burnout happens when the demands placed on us outweigh our capabilities to fulfil them. We need to look at areas of life where we can lessen the demands. This might look like going through our work schedule or weekly plan with a friend or family member and working out what can be scaled back to create more space. 

• Space to be autistic/unmask

The effort of masking is exhausting for autistic people and creates extra stress in an already overwhelmed system. Finding spaces alone or with others to let down the barriers and just be your authentic autistic self allows the stress of masking to dissipate. Engaging in stimming and spending time with comforting items or interests are a couple of ways to give yourself the space to be Autistic without worrying about others.

• Self-advocacy and boundary building

Learning to say no can be difficult in a world where autistic people are often met with barriers to acceptance. Finding ways of protecting personal time and space is crucial in the recovery from autistic burnout. Working with a qualified specialist can help you develop healthy ways of communicating boundaries and needs.

• Health practices

The autistic community has shared that once some energy has returned, healthy eating, good sleep practices, and exercise have helped along the path to recovery.

How to Prevent Burnout

Preventing burnout for autistic people involves making sure to know what the main triggers are. Keeping a diary of feelings can be a big help in identifying the factors that can lead to autistic burnout. You might notice patterns of events that feel tiring, or spot places that make you feel overstimulated. Knowing your triggers can help you create healthy strategies to mitigate burnout symptoms. For example:

• If you have lots of activities planned and a busy schedule feels stressful, it’s okay to space things out to give yourself days off in between events. Don’t feel guilty about rescheduling or cancelling plans if you need more time to recharge.

• If social interactions at school or work feel overwhelming, it’s okay to spend your lunch break alone or find a quiet space to decompress.

• If executive function demands like planning, keeping appointments or managing finances are a trigger, you could try using visual charts and reminders to help you keep track of things.
• If changes in routine are difficult, try to plan and prepare for transitions in advance. Try to gradually introduce yourself to a new routine, and schedule plenty of downtime to process the changes as they happen. Having a clear plan can make changes feel less overwhelming.

• If you typically mask autistic traits, try to find a safe space or a trusted person where you can be your authentic self for periods throughout the day. Engaging in self-soothing behaviours like stimming, not forcing eye contact, and not having to mask constantly can help reduce exhaustion.

It’s crucial to remember that autistic burnout is often the result of trying to live up to neurotypical expectations. To truly address the cause of autistic burnout, organisations will need to create neurodiversity-affirming spaces in workplaces, education centres and public spaces where autistic people can be themselves. Autistic-led education around burnout is also necessary. Learning how to spot and help someone who might be in, or heading towards, burnout could make a huge difference in recovery times.

At the London Psychiatry Clinic, we are deeply aware of the challenges facing autistic individuals in educational and workplace settings. As part of your treatment, your clinician can provide letters to your school or workplace with recommendations for special adjustments or support (at your request).

Autism Burnout Treatment London

Reaching out for help is an incredibly brave thing to do and it’s the first step towards recovering from autistic burnout. Understanding your condition and recognising your unique needs is integral to finding the best support for you. Our specialists can help you to feel accepted and respected as you are. They'll find ways to assist you in leading a life free from burnout and its associated symptoms.

Our treatment plans for autistic burnout will combine any of the following evidence-based approaches. 

Psychotherapy (psychological therapy or talking therapy)

• Cognitive behaviour therapy (CBT)
• Psychodynamic therapy
• Social skills therapy
• Interpersonal therapy
• Mindfulness-based cognitive therapy

Psychoeducation

• Providing information and support so you can better understand and cope with Autistic burnout.

Stress reduction approaches

• Mindfulness techniques
• Mind-body connection exercises

Diet and Lifestyle interventions

• Exercise recommendations
• Nutritional and dietary changes
• Supplements
• Sleep therapy

Our treatment options always follow the latest guidelines, centred around evidence-based methods. We know the importance of formulating a treatment pathway that is appropriate for your needs and lifestyle.

Autism Treatment Online

We understand that coming into the clinic isn’t always possible, especially if you are experiencing autistic burnout. We also offer online treatment, so you can speak with our experts in the comfort of your own home, wherever you are based.

If you are experiencing burnout symptoms or simply want to explore specialist support for autism, we can help. Get in touch to discuss your treatment options today.

Autism Specialists

We have a number of experts who specialise in autism, and you can find out more about them by following the links below:

Dr Bradley Hillier

Dr Nishi Yarger

Dr Hayley Ponsford

Dr Nidhita Singh