Today, we look at a condition that often accompanies mental-health problems.
“Exhausted” means “fatigued,” but in a more general sense it means “spent, out of energy.” You can exhaust yourself by working until you drop. You can also exhaust the fuel in a vehicle (through an exhaust pipe) by driving for too long. Or you can exhaust (use up) the fuel for a campfire, after which the fire burns itself out.
Small wonder that we call it “burnout” when someone reaches a state of chronic physical and emotional exhaustion.
What Is Burnout?
A “burnt-out” person isn’t just tired or stressed: they’re functionally impaired for weeks at a time. Common symptoms include:
- Constantly feeling drained, even in normally energizing circumstances
- Reacting to minor annoyances with tears or meltdown
- “Executive dysfunction”: inability to prioritize tasks or make decisions
- Lack of motivation: doing only the bare minimum required
- Feeling that nothing is really “good” and there’s little hope of things ever getting better
- Automatic negative reactions to compliments or advice
- Emotional numbness
- Aches and pains (or other physical symptoms) with no diagnosable cause
Autistic burnout is a subcategory where symptoms are intensified by neurodivergent traits:
- Naturally limited executive-function skills: difficulty “reading” other people, making decisions, or seeing the big picture
- Difficulty dealing with the unexpected, handling interruptions, or being flexible
- Sensitivity to sensory input (bright lights, loud or ongoing noises, strong odors/flavors)
- Difficulty talking to others or asking them for help
- Feeling forced to “mask” (hide one’s real feelings) to get along with others
Autistic burnout often takes longer to recover from than burnout in neurotypical people.
The Road Back
Not that any form of burnout is likely to disappear quickly: recovery takes weeks, and often months. Getting professional help is important. So is peer and family support. And so are:
- Reduced responsibilities—cutting daily to-dos to the bare essentials.
- “Quiet time”—particularly important for autistic people. Avoid busy environments, and take extra breaks. If background noise is still a problem, wear noise-canceling headphones or earbuds.
- Mental-relaxation exercises. (A meditation, mindfulness, or yoga app can help.)
- Activities that bring personal joy—without pressure to “accomplish” anything.
- Extra attention to healthy physical habits—sleep, nutrition, hydration, exercise. (See our health-apps listings.)
- Practicing gratitude—learning to notice the small blessings all around you. Try counting your blessings in a handwritten (or hand-drawn) journal, or in a journaling app.
- Patience, and persistence without pressure.
Conserving Your Energy
Finally, a few tips to keep autistic burnout from happening in the first place (or happening again):
- Make daily habits of taking rest breaks and enjoying your favorite activities.
- Spend time in quiet outdoor environments.
- Learn and respect your personal limits.
- Don’t be afraid to request sensory accommodations: it’s your personal and legal right.
- Stay connected with friends and family who appreciate the real you—people you don’t feel pressured to “mask” for.
- Stay aware that your limits may change with life circumstances and the passing of time. Whenever possible, try to anticipate and “ease into” change.
(For additional ideas, see: