Autistic burnout: what it is and how to recover

Many autistic people describe times when everything becomes too much. Energy drains away, everyday skills become harder, and noise or light feel unbearable. This is often called autistic burnout.

Autistic people have talked about burnout for many years, and researchers are now studying it more closely. This article explains what autistic burnout is, how it differs from depression, what can cause it and what helps recovery, based on research led by and with autistic adults.

What is autistic burnout?

Autistic burnout is a term that came from autistic people. It is not listed as a formal diagnosis in the DSM-5-TR (the diagnostic manual clinicians use), but it describes a very real experience.

In a 2020 study, Raymaker and colleagues worked with autistic adults to define it. They described autistic burnout as a syndrome that results from chronic life stress and a mismatch between expectations and abilities, without enough support. It involves:

• pervasive, long-term exhaustion, typically lasting three months or more
• loss of function, such as finding it much harder to do everyday tasks
• reduced tolerance to stimulus, such as sound, light or touch

An Australian study by Higgins and colleagues in 2021 worked with autistic adults as experts by lived experience. It described autistic burnout as involving exhaustion, withdrawal, problems with thinking and planning, reduced daily living skills, and an increase in how visible autistic traits become.

Common signs

Autistic burnout can look different from person to person. Signs that people describe include:

• deep tiredness that does not improve with a night’s sleep or a weekend off
• losing skills you usually have, such as speaking, cooking, organising or keeping up with self-care
• finding it much harder to cope with noise, crowds, bright lights or certain textures
• more meltdowns or shutdowns than usual
• pulling away from people and activities, including ones you usually enjoy
• trouble with memory, focus, planning and decision-making
• less ability to mask or hide autistic traits

For example, a person might have managed a full-time job for years, then find they cannot face emails, phone calls or the supermarket for months.

What causes autistic burnout?

In the Raymaker study, autistic adults said burnout came from life stressors that added to their overall load. Barriers to support meant they could not get relief. Over time, the expectations placed on them outweighed their capacity.

Things that can add to the load include:

• constant sensory strain at work, school or home
• big changes, such as starting a new job, moving house or a relationship ending
• social demands that require a lot of effort to meet
• not having needs recognised or adjustments made
• masking for long periods

The role of masking

Masking means hiding autistic traits or copying non-autistic behaviour to fit in. A 2017 study by Hull and colleagues found autistic adults described masking as mentally, physically and emotionally draining.

An Australian study by Mantzalas and colleagues analysed more than 1,000 online posts about autistic burnout. One theme was “masking: damned if you do, damned if you don’t”. Masking can help people avoid judgement, but it can also drain energy and add to burnout. The researchers found an overall theme that a lack of autism awareness and acceptance underlies autistic burnout.

Autistic burnout, depression and work burnout

The Raymaker study concluded that autistic burnout appears to be different from work burnout and from clinical depression. Higgins and colleagues also found it to be distinct from depression and from non-autistic burnout.

There can be overlap. Someone in autistic burnout may also become depressed. That is why it helps to talk with a clinician who understands autism.

Higgins and colleagues noted that treatments designed for depression might make autistic burnout worse if the burnout is not recognised. For example, advice to push through and do more activities may not suit someone who needs rest and fewer demands. A clinician can help work out what is happening and what kind of support fits.

The Raymaker study found that some autistic adults linked burnout with suicidal thoughts or behaviour. If you are in danger, call 000. For 24-hour crisis support call Lifeline on 13 11 14.

Recovery and prevention

There is no single treatment for autistic burnout, and research on recovery is still at an early stage. Autistic adults in the Raymaker study described these things as helpful:

• Acceptance and social support. Being around people who accept you as you are.
• Time off and reduced expectations. Taking leave, cutting back commitments and lowering demands for a while.
• Doing things in an autistic way. Unmasking where it is safe, and meeting sensory and routine needs.

The Mantzalas study described burnout as something that can come back. People found that knowing their own limits and having some control over their lives helped reduce the risk. Connecting with other autistic people was also described as a source of strength.

Practical steps

• Reduce demands where you can, even for a short time.
• Build in sensory rest, such as quiet time, dim light or noise-reducing headphones.
• Spend time on interests that restore you.
• Track your energy so you can notice early warning signs. Our article on energy accounting explains one method.
• Ask about adjustments at work or study. See our guide to workplace adjustments.
• See your GP to check for physical health issues that can add to tiredness.

Recovery often takes time. Be patient with yourself, and try not to judge your progress against how things were before.

Supporting someone in autistic burnout

If someone you care about is in burnout, you can help by:

• believing them when they say they cannot manage something
• helping reduce demands, rather than encouraging them to push through
• making home a low-pressure place where they do not need to mask
• offering practical help, such as meals or appointments, without taking over
• encouraging support from professionals who understand autism

Supporting someone through burnout can be tiring. Look after your own rest and wellbeing too, and reach out for support if you need it. Recovery is usually gradual, so small signs of progress are worth noticing.

Invictus Health 能提供哪些協助

If you think you may be autistic but have never been assessed, an autism assessment can help you understand your needs. Our 諮商與臨床心理學 services offer support in person in Preston or by telehealth across Australia.

When you are ready to rebuild routines at work or study, some of our psychologists and counsellors work with autistic adults and adults with ADHD. You can use our 尋找治療師 page to choose someone who suits you.

This article is general information only. Please speak with a qualified health professional about your own situation.