Understanding Autistic Burnout: What It Is and How to Prevent It

In recent years, there continues to be a growing awareness of burnout and its effects on mental health. The concept of burnout is often discussed in professional settings, especially where long hours and high stress are prevalent. However, for many neurodivergent individuals—especially those of us who are autistic—the experience of burnout is far more complex. Autistic burnout, unlike traditional burnout, has unique characteristics that are typically misunderstood in the workplace, leading to increased isolation, stress, and diminished productivity for those affected.

In this article, I hope to break down the specifics of what autistic burnout is, how it differs from general burnout, and why it is often misunderstood in professional environments. I will also provide actionable steps to prevent burnout and create a more inclusive workplace for neurodivergent employees.

What Is Autistic Burnout?

Autistic burnout refers to a state of physical, emotional, and cognitive exhaustion that autistic individuals experience after prolonged periods of stress, sensory overload, and social masking. Unlike general burnout, which is often attributed to work-related stress, autistic burnout is typically caused by the constant effort to navigate a world that is not designed for neurodivergent minds. Understanding the difference is imperial to ensuring support or help as well as how to understand how to limit it.

For many autistic people, daily tasks—such as social interactions, sensory processing, and managing unpredictable environments—require significant energy. In the image below, this shows you about the 'spoon theory' and how it can affect neurodivergent folks. The spoon theory is often used in many different areas like chronic illness, where energy is spoons - we only get so many a day. When this energy is depleted over a long period, without adequate time for rest and recovery, autistic burnout will occur (borrowing spoons from other days and never gathering enough).

Key Characteristics of Autistic Burnout

Autistic burnout has several key characteristics that distinguish it from the more widely understood concept of "typical' burnout:

1. Cognitive and Sensory Overload

Autistic individuals often experience heightened sensory sensitivity, meaning that everyday stimuli such as bright lights, loud noises, or certain textures can be overwhelming. When exposed to these stimuli for extended periods, it can lead to sensory overload, a key contributor to autistic burnout. Unlike general burnout, which is often focused on emotional and physical exhaustion, sensory overload is a uniquely autistic experience that can make even basic tasks feel unbearable.

2. Social Exhaustion and Masking

"Masking" refers to the practice of hiding or suppressing autistic traits in order to fit into neurotypical expectations. This could include mimicking social behaviors, forcing eye contact, or suppressing stimming (self-soothing repetitive behaviors like rocking or hand-flapping). Masking takes a huge cognitive and emotional toll, as it requires constant self-monitoring and self-correction to appear "normal." Over time, this effort leads to extreme social exhaustion and contributes to autistic burnout.

3. Loss of Skills and Functionality

A hallmark of autistic burnout is a temporary loss of skills or abilities that an individual previously had. This can include difficulties with executive functioning (such as planning, organizing, or decision-making), verbal communication, or basic self-care tasks. Autistic people may find that they struggle to complete tasks they were once proficient at, which can increase feelings of frustration and inadequacy.

4. Emotional and Physical Fatigue

While emotional and physical exhaustion are components of general burnout, the intensity of fatigue experienced during autistic burnout is amplified by the additional stressors of sensory overload, social masking, and managing executive dysfunction. This exhaustion can lead to increased shutdowns (where an individual becomes non-responsive or disengaged) or meltdowns (emotional outbursts due to overwhelming stress).

5. Longer Recovery Periods

One of the most significant differences between autistic burnout and general burnout is the length of recovery time. While neurotypical individuals may bounce back from burnout after a short period of rest, autistic burnout often requires extended recovery time, during which the individual may need to withdraw from social activities, reduce sensory stimuli, and focus on self-care.

Why Is Autistic Burnout Misunderstood in Professional Environments?

In many professional settings, burnout is seen as a byproduct of working too many hours or handling too much stress. Solutions often include rest, taking vacation time, or finding ways to delegate tasks. While these are important steps, they are insufficient for addressing autistic burnout, which is rooted in more complex factors like sensory overload, social masking, and cognitive exhaustion.

Many organizations are still in the early stages of understanding neurodiversity, and autistic burnout is a relatively new concept in mainstream discussions. Without education and awareness, managers and colleagues may not recognize the signs of autistic burnout, instead mistaking it for laziness, poor performance, or even disengagement from the job.

Autism is often considered an "invisible" disability because many autistic individuals do not outwardly show traits that are typically associated with autism. Autistic people may appear to be functioning normally at work while, in reality, they are expending an enormous amount of energy to mask their traits and manage sensory overload. This creates a disconnect between the employee’s internal experience and how they are perceived by others, leading to misinterpretation and a lack of support.

How to Prevent Autistic Burnout in the Workplace

Creating a neurodivergent-friendly work environment is essential to preventing autistic burnout and supporting the long-term well-being of autistic employees. Here are a few steps that organizations can take:

1. Promote Neurodiversity Awareness and Training

Educating managers and employees about neurodiversity can help foster a more inclusive workplace culture. This includes understanding autistic traits, the unique challenges autistic individuals face, and how to recognize the signs of autistic burnout. Regular training sessions and workshops on neurodiversity can help bridge the knowledge gap and create an environment of understanding and support.

2. Encourage 'Culture Add' and Bring Who You Are

Employees should feel comfortable being who they are without fear of stigma or discrimination. The hope for a future push of adding people to make the culture more diverse and inclusive - versus culture fit, where you are trying to change people to fit in a box that they weren't made to fit in. Ensure that all your employees can bring their best self to work can make a big impact on everyone.

3. Design Sensory-Friendly Workspaces

For many autistic individuals, sensory overload is a major contributor to burnout. Employers can create sensory-friendly workspaces by reducing harsh lighting, minimizing noise, and providing designated quiet areas for employees to retreat to when needed. These small changes can significantly reduce the risk of burnout.

4. Support Work-Life Balance

Autistic individuals often need more time to recharge than their neurotypical peers. Encouraging a healthy work-life balance through flexible work schedules, mental health days, and adequate breaks can help prevent burnout. Employers should recognize that rest and recovery are essential for neurodivergent employees to maintain productivity and well-being.

Conclusion

Autistic burnout is a complex and often misunderstood phenomenon that requires a deeper understanding of the unique challenges neurodivergent individuals face in professional environments. By promoting awareness, encouraging open dialogue, and providing appropriate accommodations, organizations can create a more inclusive workplace that supports the well-being of all employees.

If you’re autistic or neurodivergent, it’s important to recognize the signs of burnout and take proactive steps to protect your energy and mental health. And if you’re an employer, now is the time to start creating a more neurodivergent-friendly workplace.

Question: Have you experienced autistic burnout? Share your thoughts in the comments below.