Understanding Autistic Burnout: Causes, Symptoms, and Support Strategies

According to Very Well Mind, burnout is “a type of exhaustion that can happen when you face prolonged stress that eventually results in severe physical, mental, and emotional fatigue.” For a neurotypical person, this might result in feeling exhausted, being more irritable, and struggling with work- or school-related tasks.

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However, autistic burnout feels much more intense. 

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Autistic people deal with a large amount of stress just by trying to navigate the neurotypical world. Conversations with other people, dealing with sensory overload or masking can all take a toll on us. That means we experience high levels of chronic stress every day. Research shows that these kinds of stress levels have negative effects on our physical and mental health, including a higher risk of developing post-traumatic stress disorder (PTSD).

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In 2021, autistic researcher Dora Raymaker and their team worked to define autistic burnout as “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.”

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Let’s break down what autistic burnout can look like in daily life.

Imagine the power in your house goes out. You have a battery pack that has just enough charge that it will charge your cell phone to 60% battery. Since you don’t know when the power will come back on, you have to limit yourself to doing the bare minimum with your cell phone the next day. You won’t be able to play games, practice your second language, or scroll your favorite social media site––but conserving power like this enables you to have your phone on during waking hours to take any important calls.

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Now imagine that is how it feels every single day. Instead of your cell phone, we’re talking about your human battery. When your “human battery” is drained, it leads to chronic exhaustion, which feels like having little-to-no energy physically, emotionally and/or mentally. 

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This is how chronic exhaustion can feel.

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Here are four common signs of autistic burnout.

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Difficulty with emotional regulation

Many autistic people struggle with emotional regulation. If you’ve ever felt an emotion like sadness so intensely that it felt like it was taking over your life, this might be why. When you’re experiencing autistic burnout, it becomes even harder to regulate emotions. This can lead to getting overwhelmed or frustrated more easily. Plus, it can be even harder to regulate emotions when you’re sick or overly tired.

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Loss of skills

People experiencing autistic burnout often have a regression or loss of skills, like the ability to function ‘normally’ with others. What this looks like can vary from person to person, but it might include forgetting about appointments or meetings, struggling to start or finish tasks or being unable to make the smallest decision, like what to have for dinner. 

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You might also start having memory issues and notice you aren’t able to remember things that happened recently, or you may have brain fog, finding it hard to think clearly and pull sentences together. It’s also common to need extra time to take in and respond to incoming communication, whether it’s about a big work project or just checking in with your partner.

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This skill loss can even affect self-care tasks, like getting dressed, brushing teeth, showering and eating. 

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Heightened sensory sensitivities

When you’re experiencing burnout, you might be more sensitive to lights, sounds, touch, smells and other sensory experiences. When everyday experiences feel overwhelming, you may need to avoid triggering environments. This can lead to reduced participation in activities like social gatherings, shopping for groceries or traveling.

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Social withdrawal

Social withdrawal is another common aspect of autistic burnout. Being around people feels even harder when you’re dealing with burnout. During burnout, interacting with others—especially neurotypical individuals or those who may not fully understand or accept autism—can feel exhausting or even unbearable. The mental energy required to navigate social norms, mask autistic traits or meet expectations becomes an additional burden, making solitude a necessary respite.

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For many autistic individuals, stepping back from social interactions during burnout is a way to preserve their mental health and regain a sense of equilibrium. However, this withdrawal is often misunderstood by others as disinterest or rejection. This unfortunately can lead to no longer being invited to gatherings or outings, worsening isolation.

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Withdrawal––combined with skill regression and more frequent shutdowns and/or meltdowns––can often lead to providers assuming that autistic people are just dealing with a bout of depression. While it is true that both anxiety and depression symptoms tend to skyrocket during periods of burnout, these can also be  symptoms of the burnout itself. Treating someone as though anxiety or depression alone is the root cause of what is happening doesn’t lead to improvement in the same way treating burnout would.

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This is especially dangerous since burnout can lead to suicidal ideation. People may struggle to see how their life can improve, lose their jobs or homes, or even be institutionalized. Autistic burnout is also associated with higher risk forsuicide.

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This is why it’s so important to recognize burnout symptoms when they start, before they get too severe.

So, why exactly does autistic burnout happen? While every person has a different mix of factors that lead to burnout, the theme of living in a world not built for autistic people seems to be a near-universal factor.

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Masking

Autistic masking or acting less autistic is often cited in research as a factor leading to burnout. While masking or camouflaging looks different for everyone, it might include withholding behaviors (such as stimming or speaking out about special interests), ignoring your own needs to please others and attempting to ‘blend in’ during social interactions. All of these lead to uncomfortable and overstimulating situations. Autistic people may mask automatically or because they want to avoid bullying, harassment or ostracization.

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Unfortunately, research has shown that chronic masking leads to higher rates of PTSD, more depression, heightened anxiety symptoms and suicidal ideation. Hiding autistic symptoms can also delay a diagnosis, leading to a higher likelihood that someone will experience burnout before they’re officially diagnosed.   

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Without an autism diagnosis, it’s hard to access support, accommodations and accessibility tools. A lack of diagnosis can also make it harder to know where to turn for advice or ideas on coping skills and tools that can help.

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Other factors that can lead to burnout include the following.

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Aging

As autistic individuals age, they may face new challenges that contribute to burnout. For example, the pressures of adulthood, such as career expectations, managing relationships, and living independently, can amplify stress. Many autistic people also face changes in sensory sensitivities or social expectations as they grow older, which can increase the strain. Additionally, the societal expectations placed on adults can make it harder to find spaces for self-care and downtime.

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Aging can also lead to the loss of support systems, like changes in family dynamics or the need to navigate healthcare systems without adequate support for neurodivergent needs. These shifts can increase feelings of isolation, contributing to burnout.

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Life changes

Life changes, whether positive or negative, can be a significant source of stress for autistic individuals. Major transitions such as moving to a new home, changing jobs, or experiencing the loss of a loved one can trigger or exacerbate burnout. These changes often require adapting to new environments, routines, or social expectations, all of which can be overwhelming for someone already managing sensory overload or social challenges.

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Additionally, changes in one’s personal life, such as shifts in relationships or family dynamics, can bring about feelings of uncertainty and emotional fatigue. When these changes are unmanageable, they can push an individual towards burnout, especially if there’s not enough support in place to handle the transition.

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Flare-ups of other health issues

Many autistic people have co-occurring conditions such as ADHD, anxiety, depression, or other physical health issues. These conditions can exacerbate the effects of burnout, particularly during flare-ups. For instance, someone dealing with chronic pain or a physical illness may find it harder to cope with the sensory sensitivities and social demands of their environment. Similarly, managing other mental health conditions while navigating autism can increase emotional stress and mental fatigue.

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When physical or mental health issues flare up, they can compound the challenges of autism, making everyday tasks more difficult. This heightened stress can increase the likelihood of burnout and make recovery more challenging.

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Sensory overload

Sensory overload is a common and powerful trigger for autistic burnout. This occurs when the brain becomes overwhelmed by external stimuli, such as loud noises, bright lights, or crowded environments. Many autistic individuals are more sensitive to sensory input, and overexposure can lead to exhaustion, anxiety, and an inability to function effectively. Sensory overload can cause physical discomfort, irritability, or even panic, and when experienced repeatedly, it can be a significant factor in burnout.

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For individuals already struggling with sensory sensitivities, the inability to escape or manage these overwhelming experiences can result in emotional and mental depletion. Over time, this heightened sensory input can make it difficult to perform daily tasks, interact with others, or even engage in self-care, contributing to burnout.

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World events

Global events, especially those that highlight injustice, can be especially overwhelming for autistic individuals. The constant barrage of news about political turmoil, climate change, or social unrest can trigger emotional overload. For many autistic people, the heightened sensitivity to emotions and events can lead to a deep sense of distress, as the world may seem chaotic and difficult to process.

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Additionally, witnessing injustice or suffering—whether through news coverage or personal experiences—can lead to feelings of helplessness, anger, or frustration. When world events bring about a sense of injustice, it can feel like an emotional burden that exacerbates burnout, especially when coupled with the inability to "escape" from these events. This external stressor can significantly contribute to emotional exhaustion, particularly for those who already struggle with the demands of daily life.

Experts don’t know for sure if it can be completely prevented. Researchers have found that burnout “happens because of factors associated with being autistic and poor autism awareness and acceptance within society.” In that same study, many people shared that having to mask and act like they were neurotypical was a major factor in having burnout. 

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If that is true, then we may be able to help prevent autistic burnout on a wider level. For example, we can improve awareness of what it’s like to be autistic, advise how to make spaces more accessible and combat stigma and discrimination. This can potentially improve how and when folks experience burnout. 

The most important thing you can do to address burnout is to practice self-care––not just bubble baths, but real self-care. It’s hard to engage in, but it is an incredibly important part of burnout recovery.

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Examples of useful self-care practices are:

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• Eating nutritious foods and staying hydrated
• Prioritizing rest and downtime
• Practicing mindfulness and other stress management techniques
• Seeking professional support

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According to research, developing better self-awareness of how you’re feeling and what you need can help prevent autistic burnout from coming on. 

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Learn how to assess and address your needs regularly.

Working with a therapist and doing introspective work can help you figure out what might be the most helpful tools and coping strategies to use. This might include allowing yourself to stim more openly. In fact, stimming and engaging with special interests help almost immediately with tough emotions, sensory overload and other burnout-related issues. 

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It can also be helpful to limit how much you mask. It’s common to mask when you’re trying to fit in or are worried––or even afraid––of being judged or bullied. The more that you can find places and situations where you don’t have to mask, the more comfortable you’ll feel in your skin. 

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Take some time to explore different sensory experiences and identify which feel overwhelming and which bring you joy or comfort. Moving forward, what enjoyable sensory experiences can you give yourself? How can you best meet your sensory needs? Think about these as accessibility needs and consider what it takes to make a space accessible for you. Some examples might be having access to a quiet room at a conference or ditching heavily scented soaps and shampoos for fragrance-free ones.

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Some other things that may help you as you recover from burnout:

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• Get out in nature (if that’s calming for you). 
• Think about what kinds of movements help enrich your life and mindfully engage in those practices.
• Improve your sleep hygiene and get help for any long-lasting sleep-related issues.
• Connect with other autistic folks, whether that’s in your community or online support groups.

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Reduce demands on your time

A crucial strategy for managing burnout is to reduce the demands on your time. This involves consciously scaling back on responsibilities, projects and tasks that can feel overwhelming and draining, especially when you're already dealing with sensory overload or emotional fatigue. One of the hardest things I’ve learned in my recovery is that I have to stop taking on so many obligations. Instead of trying to prove my worth by doing everything, I’ve realized that it’s important to reduce the pressure I place on myself.

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This means setting clear boundaries, saying “no” more often, and prioritizing rest. It’s essential to listen to your body, work on pacing and be mindful of your energy levels. If possible, consider taking time off from work, school or other commitments to give yourself space to recharge.

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Even if taking time off isn’t an option, it’s worthwhile to ask for accommodations, whether that’s a reduced workload, extended deadlines, or the flexibility to work from home. Making these adjustments can help alleviate stress and support your overall recovery process.

If you’re dealing with autistic burnout, Prosper Health is here to help. Our virtual diagnostic evaluations and therapy services provide mental health support for autistic and neurodivergent adults––plus, they’re covered by insurance, making care more affordable. 

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Our expert clinicians specialize in adult autism and incorporate evidence-based therapies into sessions, tailoring all care to the unique needs of autistic adults. Plus, 80% of our clinicians are neurodivergent themselves or have a close relationship with someone who’s autistic or neurodivergent, so you can be sure they’ll empathize with your struggles.

With Prosper’s support, recovering from autistic burnout––and preventing further burnout in the future––is possible.