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What is autistic burnout?

Contents

  1. Understanding autistic burnout
  2. Autistic burnout in children
  3. Autistic burnout and mental health
  4. What causes autistic burnout?
  5. How to deal with autistic burnout
  6. Can you prevent autistic burnout?
  7. How parents and carers can help prevent autistic burnout
  8. Further information and support


Understanding autistic burnout

Navigating the world as an autistic person can be extremely stressful. When things become too much, you might experience autistic burnout. This can make carrying out everyday activities much more difficult.

Common signs of autistic burnout include:

  • chronic exhaustion 

  • a loss of skills and ability to do things that you would normally do like socialising or remembering things

  • feeling overwhelmed or overstimulated  

  • feeling over stimulated

  • finding it harder to communicate or process information.


These experiences may be a sign of autistic burnout, especially if they have been ongoing for a long time rather than just a few days or weeks.

Autistic burnout in children  

Children may show similar signs of autistic burnout.

Parents and carers may notice signs such as:

  • increased meltdowns or shutdowns  

  • sensory sensitivity 

  • reduced verbal communication

  • loss of previously learned skills or increased difficulty with everyday tasks.

 

Autistic burnout for me is where the world has become too much. I have been too busy or too overwhelmed for too long, and it catches up to my brain and body. I struggle to do simple tasks and find talking and communicating more difficult. The world is more overstimulating than usual, and I experience sensory overload and meltdowns more often. To recover, I need to rest in low-sensory and stress-free environments.

Autistic burnout and mental health

Autistic burnout can be confused with mental health conditions such as anxiety or depression. However, research suggests that some symptoms of depression - such as persistent sleep problems or difficulty experiencing joy - are usually not present in autistic burnout. 

 

 

What causes autistic burnout?

There is no single reason why you might experience autistic burnout, but it’s thought to be caused by stressful situations in life. 

High expectations 
Trying to meet the expectations of friends, family, and colleagues. This can be particularly hard if you are around people that don’t fully understand you and your individual needs.   

Masking 
Changing or masking how you act around people because you don’t want to be seen as ‘different’. Masking your true self has been associated with poor mental health outcomes for autistic people.  

Life changes 
Big life changes or transitions can be stressful for autistic people. For example, starting a new school or university, moving house, or changing jobs can be disruptive and challenging to navigate.

Lack of support 
Barriers to support can also be hard for autistic people, with a lack of resources and support services available. This means stress can build up over time until it leads to complete burnout.   

 

Often when I experience burnout, it is because I have had to do a stressful human interaction, like a presentation or an interview, where a lot of anxiety and preparation has gone into the situation.

How to deal with autistic burnout

We asked autistic young people from the Ambitious Youth Network to share their advice on what to do if you are experiencing autistic burnout.  

How to deal with autistic burnout

I focus on how much energy I have and what I can achieve in the day. Sometimes I have more energy and sometimes I have less. I don’t push myself when I start to feel burnt out and I take each day at a time.
Nella
Use ear defenders to help with over-stimulus. Take regular rest breaks and try to find a quiet comfortable place. A dark room can help me, as well as using sensory toys. I also use grounding techniques and have a diffuser in my room with essential oils.
Hannah
I try to make sure I have down time in the day where I don’t have to socialise with people. I like to do some yoga, meditation or read a book. It can be difficult so if you are struggling it’s important to speak to others about it. This might be hard so even drawing a picture of what you are feeling might help.
Eden
I usually talk to my close friends about how I'm feeling or play nostalgic video games with hot chocolate. Nostalgic activities are very grounding when it comes to burnout as it helps bring back joy for the simple things.
Josephine
I try to communicate in ways I am most comfortable, such as my augmentative and alternative communication (AAC) device.
Natalia
It's okay to stop and rest, and you will be okay again. It may take some time, but it will get better. Reach out if you need to – there's always people there to listen and help.
Theo


If you think you may be experiencing autistic burnout, it’s important to get support or speak to someone you trust about how you’re feeling. 

You can also join our Ambitious Youth Network for autistic young people aged 13-25, where you’ll find tailored support, information and opportunities designed for you.  

 

Can you prevent autistic burnout?

It might not be possible to prevent autistic burnout completely, but there are small things you can do to make life a little less stressful.   

Speak to someone you trust
When you’re feeling stressed or overwhelmed, it’s important to speak to someone you trust about how you are feeling. That might be a parent, friend, teacher, colleague or healthcare professional.   

Embrace being autistic
Embrace being autistic and try not to hide or ‘mask’ who you are. Surround yourself with people that build you up and make you feel good and comfortable in who you are.   

Do things that make you feel good
You know yourself best, so take breaks when you need them and spend time doing things that make you feel good, like engaging with your special interest or hanging out with friends online or in person.   

Ask for reasonable adjustments
If you are prone to experiencing autistic burnout, think about adjustments that you may need in school, college, university or employment to support you. These could support your communication preferences, working patterns or learning environment.   

 

How parents and carers can help prevent autistic burnout 

Parents and carers play an important role in supporting autistic children and young people and helping reduce the risk of burnout. While burnout can’t always be prevented, small changes can make everyday life more manageable. 

Ask for reasonable adjustments 
Communicate with your child’s school, college or other settings about adjustments that may help, such as flexible expectations or reducing non-essential activities. 

Prioritise rest and recovery 
Build in regular downtime throughout the day and week. Allow time for your child to rest and recover, especially after demanding activities or social situations. 

Create a supportive environment 
Create an environment that feels safe and comfortable. This might include offering alternative ways to communicate and ensuring access to quiet, sensory-friendly spaces at home and elsewhere. 


If you feel like your child may be experiencing autistic burnout, it’s important to get support. 

Visit our online support hub for parents and carers to access tailored advice, webinars and up-to-date information. 

 

Further information and support 

 

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