Autistic Burnout: Recognizing Signs and Recovery Strategies

Living with autism comes with unique strengths and challenges, but one often overlooked struggle is autistic burnout. It’s not just feeling tired—it’s a state of physical, emotional, and mental exhaustion that can feel overwhelming. Let’s break it down and explore how to recognize and recover.  

What Does Autistic Burnout Feel Like?

Imagine your brain is a smartphone running too many apps at once. Eventually, it overheats and slows down. That’s burnout. For autistic individuals, it often shows up as:  

- Increased sensitivity: Lights, sounds, or textures that were manageable before now feel unbearable.  

- Emotional overload: Feeling irritable, tearful, or numb, even over small things.  

- Loss of skills: Struggling with tasks you used to handle easily, like socializing or self-care.  

- Physical exhaustion: Feeling drained, even after a full night’s sleep.  

Sound familiar? You’re not alone. Burnout is common, especially when life feels like a constant effort to “mask” or fit into neurotypical expectations.  

Why Does It Happen?

Burnout often stems from prolonged stress—like navigating a world not designed for your brain. Maybe it’s too many social events, sensory overload, or the pressure to “act normal.” Over time, your energy reserves deplete, and burnout sets in.  

Recovery Strategies That Work

Recovering from burnout isn’t about quick fixes—it’s about creating a sustainable, autism-friendly lifestyle. Here are some practical steps:  

1. Rest, Rest, Rest: Permit yourself to slow down. Take naps, sleep in, or lie in a dark, quiet room. Your brain needs downtime to recharge.  

2. Sensory Breaks: Create a calming space with soft lighting, cozy blankets, or noise-canceling headphones. Even 10 minutes of sensory relief can help.  

3. Set Boundaries: Say no to things that drain you. It’s okay to skip that party or leave early. Protecting your energy is self-care, not selfishness.  

4. Reconnect with Special Interests: Dive into something you love—whether it’s painting, coding, or birdwatching. Joy is healing.  

5. Ask for Help: Talk to a trusted friend, therapist, or support group. You don’t have to figure this out alone.  

A Gentle Reminder

Burnout doesn’t mean you’re broken—it means you’ve been pushing too hard. Recovery takes time, and that’s okay. Be kind to yourself, celebrate small wins, and remember: you’re not just surviving; you’re learning to thrive in your own way.  

For more information, download the One Autism Health app for FREE.