How to Stop Autistic Burnout

How to Stop Autistic Burnout

Anyone is susceptible to exhaustion (fatigue) and subsequent burnout.

Burnout in the autism community is distinct from regular fatigue and mood disorders.

Being autistic can increase your susceptibility to exhaustion and burnout owing to the stresses of social situations and sensory overload.

As a result of being overwhelmed by their obligations and commitments, autistic persons tend to experience it gradually over time.

If you're feeling tired or burned out, learning how to stop autistic burnout is a must.

There are useful methods of support for autism burnout.

If you are not sure what to expect from autistic burnout, it can be a very shocking experience.

In order to work towards correcting something, you have to first figure out what the problem is.

Try to pinpoint what exactly is causing you stress.

Some other methods to stop autistic burnout involve taking time off for relaxation.

Spending time in a relaxing mood and environment will go a long way in figuring out how to stop autistic burnout.

The process will have a calming effect on you, and that will give you the means to rest.

Below are more details on how to stop autistic burnout.

Autism Therapists in Colorado

Sarah Munk, LPC

Sarah Munk, LPC

(719) 345-2424
Kimberly Nefflen, LPCC

Kimberly Nefflen, LPCC

Colorado Springs, Colorado
(719) 602-1342
Katelynn Dwyer, LPCC

Katelynn Dwyer, LPCC

(720) 449-4121
Emily Murphy, LPC

Emily Murphy, LPC

(719) 345-2424
Jasleen Karir, SWC

Jasleen Karir, SWC

Aurora, Colorado
(720) 449-4121
Annalise Saylor, LPCC

Annalise Saylor, LPCC

(720) 449-4121
Maria Roncalli, LPC

Maria Roncalli, LPC

Colorado Springs, Colorado
(719) 203-7021
Lauren Day, SWC

Lauren Day, SWC

(719) 602-1342
Katherine Miller, LPCC

Katherine Miller, LPCC

(720) 449-4121
Jennifer Wilson, LPCC, NCC

Jennifer Wilson, LPCC, NCC

(720) 437-9089

Identify the Causes of Your Stress

Finding the origins of stress is the first step in effectively managing burnout.

This is not as simple as it first appears.

Your genuine sources of stress aren't always going to be immediately apparent.

Sometimes, it's all too easy to miss the ways in which your own ideas, feelings, and behaviors are contributing to your level of stress.

Other times, you might be aware of the fact that your persistent anxiety is caused by specific things.

Make a list of everything that's stressing you out, even if it's as simple as getting ready for the day.

Is it the sound the door makes when you open it?

Is it the light from the kitchen bulb?

Don't discount anything, no matter how trivial or irrelevant it may seem; write it down or record it.

Potential stressors are often disregarded since "that never used to be an issue," as most people assume.

It's important to keep in mind that stress is cumulative.

If you haven't noticed a major increase in stress, it may be because your stress "baseline" was much lower, and you were better able to cope with minor stressors.

When you're already feeling stressed out, even a minor stressor has the potential to make you feel overwhelmed.

Take Time Off to Relax

Often, this is easier said than done.

Some may be thinking, "There's no time to take a vacation," and in all candor, if it were simple, you would have already done it.

When people realize they are experiencing burnout, they often feel unable to make any changes.

Taking a break from stressful tasks like work or school is an important part of stress management.

Even if you can't get away from your work/school/home duties entirely, there are still ways to get more rest each day to stop autistic burnout.

Making time for hobbies and pastimes that make you happy and relaxed is essential.

This could be spending time with loved ones or pursuing a passion.

Sensory Interventions 

Challenges with sensory processing are common among the autism community.

Adults who are ready to experiment can take a cue from the recommendations made by therapists.

They suggest creating a "sensory diet" consisting of physical activities and accommodations tailored to your sensory needs.

Taking part in these types of activities might help you diversify your sensory input, making it easier to combat burnout or recognize its onset.

There are solutions to burnout, and different approaches will work at different times.

You can begin to figure out what needs to be altered in your life by reviewing the items on your stress list.

With your list, you may examine each thing and consider what steps you could take now and in the near future, to alleviate the stress caused by them.

Make use of quiet locations, more frequent breaks, and supplementary sensory aids (such as earplugs, noise-canceling headphones, or dimmer lighting).

Participate in Soothing Activities 

The goal is to make time in your calendar for activities that you enjoy or that help you unwind.

Set aside thirty minutes each day for your passions and interests.

The following are some things you could find energizing: exercise, listen to music, spend time in nature, journal, or sit in silence alone or with someone you love

During your recuperation time, turn off your electronics and focus your attention on the moment.

This will release anxiety and create fresh ideas and motivation.

Keep track of what makes you happy and relaxed, and include that into your daily life as well as you can, even if it's only a few minutes spent listening to your favorite music.

Find a Balance 

After going through stages 1-4, you should have a decent notion of what you're missing, what stresses you out, and what helps you relax.

It's possible that you've come up against some inflexible requirements (e.g. job, family etc.).

Develop the practice of recording what you did and how you felt when you woke up and when you went to bed each day.

You'll get a sense of how much energy you are left with at the end of the day and how much energy various sources of stress consume.

Over time, you'll learn how many stresses you can endure before your reserves are depleted.

Individuals on the autism spectrum may feel pressured to hide or mask their condition in social situations.

Schedule time each day for stimming, preferably in a place where you feel safe and relaxed.

Trying to avoid things that are natural for you will eventually drain you.

It's important that you begin to plan a more sustainable life in order to stop autistic burnout.


Burnout is a common symptom of autism and occurs in response to high levels of stress.

A need for rest, reduced obligations, and a chance to talk openly about how you're feeling with those closest to you is a sign that you need to take some time off.

If your experience is hard to put into words, consider seeking support for autism from professional therapists.

How to stop autistic burnout include: determining the causes of stress in your life, taking time off for relaxation, sensory interventions, participating in soothing activities, and finding a balance.


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December 3rd, 2023

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